RESTORE YOUR HORMONES BALANCE
Do you have a hormone imbalance?
Men and women both can
experience this condition, it can cause acne, obesity, energy crash, depression,
anxiety, and infertility, medication can only relieve the symptoms but
does not change the situation.
Not to mention the enormous side
effects that come along with hormone pills, the right nutrition can be
your best bet to manage too many or too few hormones.
In today's article, we’ll be talking
about foods that restore hormonal balance.
Should you be eating millet?
What about hemp seeds? Which proteins are the best? We’re discussing all
that and more...
1. Coconut Oil
Hormones are secreted by glands that
may be located far away from the targeted organ.
They have to travel through
your system before they actually act, studies have shown coconut oil to
balance out estrogen levels too in premenopausal women.
The medium-chain triglycerides from
this oil can also stimulate thyroid function and accelerate metabolism.
Lauric acid from coconut oil also
helps to balance hormones, you can use a spoonful of coconut oil daily for
sauteing vegetables, meat, or fish.
You can drizzle some melted oil
on air-popped popcorn or use it in baking.
2. Hemp Seeds
Try super-powerful hemp seeds.
This can be a highly nutritious
addition to your daily diet, this super food contains a healthy ratio
of Omega 6 and Omega 3 fats, It's usually 3:1.
It contains GLA that positively
impacts hormonal health, studies have shown hemp seeds to improve
post ovariectomy complications in rats.
Add 1 to 2 tablespoons of hemp
seeds to your oats, smoothies, and salads.
It will give you a boost of fiber,
magnesium, phosphorus, iron, zinc potassium, and calcium.
Studies show magnesium regulates parathyroid hormone, Vitamin D, calcitonin, and estrogen.
3. Ghee
Have a spoonful of ghee with every
meal, this also goes by the name clarified butter, it provides Vitamins C,
K2, and A which are absolutely important for producing
hormones.
Studies have shown dairy products to
impact estrogen, growth hormone, and insulin-like hormones positively, it is
also essential to create testosterone.
You can have a spoonful of raw ghee
first thing in the morning or use it for cooking, its high smoke point
allows you to use it for baking and deep-frying.
If you don't find ghee at your local
supermarket you can substitute it with grass-fed butter.
4. Cherries
Pop in fresh cherries, are you
suffering from too much stress lately?
Then these cherries can be the
ultimate mood up lifters, they are a rich source of melatonin that helps
you to sleep better.
They are high in magnesium and help
to sharpen your mind, reduce cortisol, the stress hormone, and regulate
adrenalin.
Additionally, you will get zinc,
iron, and amino acids that work in tandem with melatonin.
This will also keep your brain
healthy and protect you from Alzheimer's, dementia, and tumors.
Pick up the deepest red cherries
for getting the maximum health benefits.
Juice them up or chop them up in your fruit salads or have them on their own as a snack.
5. Flax Seeds
Flax seeds can be life-changing, Are
you having a tough time staying full from your previous meal?
Flax seeds are rich in fiber, proteins,
and Omega 3 fatty, they help in preventing insulin resistance as they keep
you fuller for a longer time.
They add volume to your food so
that you feel you're eating more without actually consuming extra calories.
The phytoestrogens are estrogen-like
molecules present in flaxseeds, they help your body to get rid of excess
estrogen and provide relief from hormonal issues like menopause, breast
cancer, and osteoporosis.
It influences your reproductive health,
immunity, and skin health too, you can sprinkle ground flax seeds over your
yogurt, and even cereal bowls.
6. Brazil Nuts
Make Brazil nuts your wellness
formula, we get a continuous supply of minerals and trace elements through
our everyday diet.
But since the soil quality has
depleted over the years, our food actually lacks enough
minerals.
One such trace element that is
extremely essential for thyroid hormone is Selenium it helps to convert T4
to T3 which is an active form of thyroid hormone.
Brazil nuts are incredible nuts
that are saturated with Selenium just having one or two Brazil nuts every
day will help you to reach your daily Selenium requirement but just be
careful of going overboard, it may cause Selenium toxicity.
7. Millet
What have millet got to offer? How
often do you notice a pack of millet sitting on supermarket shelves?
It's an ancient grain and can
be delicious when cooked perfectly, its nutty texture perfectly complements
any sausage, casserole, or sauce.
Adding adequate water will make
it taste like risotto you can use dried millet flour in your pancakes and crepes
too.
It's absolutely gluten-free and has
complex carbs this balances your blood sugar level and manages
insulin.
Millet is a storehouse of magnesium
and supports your health.
8. Avocados
This fruit has taken the world by
storm, it adds a rich creaminess to toast toppings and dips, although you do not
need one more reason to love them, here is one anyway.
Processed and fried food
contains harmful fat, Avocados are balanced with healthy fats that you can
consume every day, they affect your gastric hormones and manage blood cholesterol
efficiently.
Half an avocado every day can
regulate estrogen and progesterone and regulate your menstrual
cycle.
It gives you vitamin B5 that
helps to handle stress, enhance mental health, and improve cognitive performance
during intense mental processing.
9. Eggs
Have a satisfying breakfast of eggs these
are the supremely popular and filling breakfast options
globally.
You can have them scrambled with toast
or boiled, they can be perfect for weekdays or weekends.
You can make creamy egg sandwiches
or an easy egg salad for your busy days and never miss a chance to sneak
in more iron, phosphorus, and B vitamins.
Organic pasture-raised eggs will
have a higher dose of choline, this chemical helps to produce the neurotransmitter
acetylcholine which is related to memory and brain health.
10. Salmon
Do you love salmon?
This fatty fish can make a
high-protein meal. It has vitamin D and Omega 3 fatty that can
immensely help your body to balance hormones.
Vitamin D helps in the
production of sex hormones and increases overall immunity giving you
strong bones.
Omega 3 fatty acid can combat
hormone-related disorders like breast cancer and prostate cancer, you can
bake or grill wild-caught salmon, add some garlic butter and asparagus on
the side.
Drizzle a few herbs and your perfect
weeknight meal is ready.
11. Leafy Greens
How often do you eat leafy greens?
If you are on a low-carb diet,
spinach, kale, arugula, Swiss chard, and lettuce have so much to
offer, Spinach is rich in iron and can level up the thyroid. Kale on the
other hand is jam-packed with vitamins like K and C.
Vitamin C is essential to
maintain a balance of adrenal hormones, you can add green leafy vegetables
to your smoothies, stews, and burgers.
You can even try baked kale chips all
you have to do is remove the chunky stems of kale, lay the leaves out on
the baking tray, drizzle some olive oil, sea salt, onion, and garlic
powder and toss it in the oven for 15 to 20 minutes at 150 degrees.
12. Broccoli
Want more green? Eat broccoli.
When you are fixing a balanced
meal plate always remember to put some greens in the mix.
Cruciferous vegetables like
cauliflower, Brussels sprouts, cabbage, and broccoli can pack a hefty
nutritional punch.
They are a great source of
phytonutrients that lower inflammation and reduce the risk of cancer.
Additionally, the dietary fiber
helps to promote regular bowel movements and eliminate excess estrogen,
they even prevent estrogen-related cancers.
Isn't it the best estrogen detox? But
a word of caution.
Raw cruciferous vegetables may
contain goitrogens or thyroid inhibitors, if you have known
hypothyroidism then steaming broccoli can help. Also, keep the serving
under half a cup every day.
13. Yogurt
Yogurt can be a real kicker the
popularity of yogurt has skyrocketed, it is loaded with vitamin D, probiotics,
calcium, and B vitamins, it aids digestion and keeps your gut bacteria to
flourish.
If you are not a fan of yogurt you
can try sauerkraut, Kim chi, kefir, and tempeh for getting additional
gut support, Studies have shown poor digestion to cause hormone
imbalance.
So don’t skimp on a cup of yogurt
to manage hormones better, try using Greek yogurt in healthy foods swaps, Ditch
the mayo and fatty dressings.
Just mix some sour cream with
yogurt and make a creamy dip or dressing, you can also make yogurt
popsicles by mixing roughly crushed berries in Greek yogurt and
pouring the mixture in Popsicle molds, Refrigerate the mixture and enjoy this
guilt-free treat in hours.
14. Olive Oil
Be generous with olive oil this is a
miracle food when it comes to setting the hormones right it can
reduce insulin resistance.
It sends a signal to your brain
to reduce your appetite and keep you full, it also manages chronic stress by
controlling cortisol.
Use extra virgin olive oil to get
maximum Omega 3 fatty acids and amplify all these benefits.
Studies have shown the
polyunsaturated fatty acids present in olive oil to control PCOS and
balance follicle-stimulating hormones and testosterone in animals, so
add it to your salad dressings to make them extra flavorful.
You can use it for grilling vegetables,
seafood and toasting bread too.
15. Lean Meat
Last but not least, have lean meat.
Hot dogs are delicious but if it is
your daily meal then you need to cut down on them instead go for leaner
cuts, chicken breast, or turkey.
Your body requires protein for
efficient functioning it can build muscle and keep you energetic.
Research shows a high protein diet
helps in secreting leptin that gives you a feeling of satiety.
A few anabolic hormones like insulin
and estrogen can also be regulated by having protein.
Hormonal imbalance silently keeps
destroying your body if you have a feeling that your body is acting
differently then you need to be extra vigilant.
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