Foods Every Woman Should Know for Hormonal Balance

Introduction

• Hormones: Chemical messengers that regulate various functions in the body including physical, mental, emotional, and social aspects.
• Key Hormones: Thyroid hormones, cortisol, insulin, oxytocin, estrogen, progesterone.
• Focus: Foods for balancing hormones naturally.

Importance of Protein

• Function: Proteins are made of amino acids essential for hormone production.
• Sources:
  • Eggs (organic, free-range)
  • Legumes (lentils, edamame)
  • Fish (lower on the food chain to avoid heavy metals)
  • Meats (chicken, organic free-range)

Appetite-Regulating Hormones

• Key Hormones: Ghrelin (makes you hungry), leptin and GLP-1 (make you feel full).
• Benefits: Balanced hormones can help control appetite and prevent overeating.

Colorful Vegetables

• Benefits: Contain prebiotic polyphenols and dietary fiber that feed gut microbiome essential for hormone balance.
• Examples:
  • Swiss chard, sweet peppers, carrots, etc.
  • Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, kale)

Mushrooms

• Benefits: High in dietary fiber (beta D glucan), good for metabolism and gut health.
• Examples: White button, shiitake, enoki, portobello, maitake.

Avocados

• Benefits: High in dietary fiber and healthy fats.
• Uses: Avocado toast, salads, guacamole.

Omega-3 Fatty Acids (PUFAs)

• Benefits: Regulate cortisol, essential for good metabolism, blood pressure, and cognitive function.
• Sources:
  • Fish (cod, haddock, salmon)
  • Shellfish (shrimp, oysters, clams)
  • Plant-based (chia seeds)
  • Seaweed (wakame, kelp)

Thyroid Health

• Key Hormone: Thyroid hormone
• Sources of Iodine: Seaweed, fish, iodized salt, yogurt, Brazil nuts (selenium for thyroid).

Insulin and Metabolism

• Function: Insulin helps regulate blood sugar levels for energy storage.
• Balancing Tips: Eat moderately, avoid ultra-processed foods and added sugars, maintain a healthy gut microbiome.

Oxytocin (social hormone)

• Role: Produced during social bonding, affects mental well-being.
• Sources: Probiotic foods (Parmigiano Reggiano cheese, sourdough bread, yogurt).

Menopause and Hormone Balance

• Key Hormones: Estrogen, progesterone.
• Symptoms: Hot flashes, mood disorders, sleep disturbances.
• Food Solutions:
  • Fruits and vegetables for polyphenols and fiber
  • Vitamin D (mushrooms, yogurt, salmon)
  • Omega-3s (fish, shellfish)
  • Whole grains
  • Protein to maintain muscle mass
  • Collagen sources (bone broth, gelatin)
• Foods to Limit: Alcohol, ultra-processed foods, added sugars.