With the right diet to hormone balance

When people think of hormones, the first ones that come to mind are often the sex hormones estrogen, testosterone, and progesterone. Significant life stages such as puberty, pregnancy, menopause, and PMS also often come to mind. But hormones play a much greater role in our bodies and control a wide variety of processes:

When my hormones are in balance, so am I

From blood sugar levels to fluid balance and blood pressure, all the way to Pregnancy. Hormonal balance is particularly crucial for fertility. Endorphins (happiness hormones), cortisol, adrenaline, oxytocin, and insulin are also hormones produced by the body. They are messenger substances produced in glands and organs such as the thyroid, pancreas, adrenal cortex, as well as the ovaries and testicles. The interaction of over 50 hormones is necessary for the body to maintain all vital functions. By sending a wide variety of signals to our brain around the clock, hormones play an essential role in keeping our body “functioning” day in and day out.

Related article: Improve Menstrual Health Naturally

How can I tell if I have a hormonal imbalance?

When our hormones are in balance, we feel fit and balanced. But if they become unbalanced, it can lead to depression, hot flashes, hair loss, mood swings, sleep disturbances, sweating, and constant fatigue. For women in particular, it’s important to pay attention to estrogen levels, because while the release of endorphins and cortisol can be easily triggered by things like sunlight, kissing, laughter, or exercise, estrogen isn’t as easy to control.

Estrogens and phytoestrogens are particularly important for the menstrual cycle

Estrogen is one of the most important female sex hormones. It plays a key role in regulating the menstrual cycle and is also essential during pregnancy. In cases of estrogen deficiency, phytoestrogens can help support the effects of estrogen.

Phytoestrogens are phytochemicals, or natural substances, that are similar to the estrogens found in the human body. Phytoestrogens in food therefore have effects similar to those of the body’s own estrogen hormone. On the other hand, these hormone-like plant compounds can also counteract high estrogen levels and act as anti-estrogens. The reason: phytoestrogens can simultaneously activate and block estrogen receptors. Phytoestrogens are found, for example, in legumes such as beans, lentils, and chickpeas. But tofu, flaxseed, garlic, cabbage varieties, and onions are also foods that contain estrogen.

Thanks to their specific nutrients, the following foods have a positive effect on hormone production and can help restore balance.

These foods have a positive effect on your menstrual cycle

Local vegetables: fennel, broccoli, cauliflower

Fennel helps regulate hormone balance and has a positive effect on estrogen production. Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are known for their high antioxidant content. They also help regulate hormone balance. The indoles found in cabbage varieties are said to be particularly helpful against hormone-related cancers. Kale is a true nutrient powerhouse and the superfood among cabbage varieties. Broccoli is also great to keep on hand in the freezer.

Ginger and turmeric

Spicy ginger root can reduce harmful xenoestrogens. These are chemically produced hormones that we unknowingly ingest through our high consumption of plastic and synthetic materials, and which have a negative impact on our hormonal balance.  The turmeric root also possesses these mitigating properties. The curcumin it contains also has a positive effect on hormonal balance, as it supports the liver in breaking down stress hormones.

Healthy fats: avocado, nuts, coconut oil

Avocados are rich in healthy fats that the body needs to produce hormones and that help with the absorption and utilization of nutrients. They contain valuable nutrients that support hormonal balance. These include plenty of fiber as well as magnesium, vitamins B, C, E, and K, and folic acid.

Nuts are true all-rounders! Eating walnuts, in particular, has a positive effect on your hormone balance. Packed with healthy antioxidants and omega-3 fatty acids, walnuts not only support cognitive function but also the production of the sleep hormone melatonin. If you suffer from hormone-related sleep disorders, eating walnuts can naturally stimulate melatonin production. The unsaturated fatty acids also protect your heart and blood vessels and help regulate cholesterol levels.

The fatty acids found in coconut oil also have a very positive effect on hormone production. In addition, coconut oil has antibacterial properties, boosts energy levels, and stimulates the metabolism.

Fermented foods

Our gut health is essential for our physical and mental well-being. About half of our neurotransmitters (which, among other things, regulate our mood) are produced in the gut, and roughly 70% of our body’s immune system is located there. So when our gut flora is in balance, it has a huge impact on the rest of the body, including the endocrine system. That’s why fermented foods like sauerkraut, probiotic yogurt, tempeh, or kefir should definitely be part of your diet.

Dried fruit

You can also add dried fruits, such as dates, apricots, or prunes, to your shopping list more often in the future, as they also contain phytoestrogens. In addition, they are rich in minerals and dietary fiber, which can help support healthy digestion.

Berries, acai, and chia seeds

Berries are relatively low in fructose and help keep blood sugar levels stable, thereby helping to regulate hormones. They’re also packed with phytoestrogens and rich in antioxidants, which protect cells from free radicals and damage. You should also add acai, chia seeds, and radishes to your shopping list because of their high antioxidant content.

Other things that help with hormonal fluctuations

Please note: Hormonal fluctuations cannot always be treated through dietary changes alone. However, a balanced diet rich in fruits and vegetables, select organic fish and meat, and avoiding processed foods like fast food or ready-made meals will definitely contribute to balanced hormone levels and improve your overall health. Try to incorporate hormone-regulating foods into your diet as often as possible. You can further support your body with sufficient sleep, outdoor exercise, hormone yoga, and meditation.

Sources and related links:

innonature.eu – Recognizing Hormonal Imbalance

babywunsch.com – How Turmeric Boosts Fertility

endokrinologie.net – The Effect of Gut Bacteria on Hormonal Balance and Fertility

gesundfit.de – Flaxseed: Benefits and Uses