Hormones are often first associated with the sex hormones estrogen, testosterone and progesterone. Often important (life) phases such as puberty, pregnancy, menopause and PMS come to mind. But hormones make up much more in our body and control a wide variety of processes here:
When my hormones are balanced, so am I
.
From blood sugar levels to water balance and blood pressure to pregnancy. Especially for the readiness to conceive, a hormonal balance is crucial. But also endorphins (happiness hormones), cortisol, adrenaline, oxytocin and insulin are endogenous hormones. They are messenger substances that are found in glands and organs of the thyroid gland, the pancreas, the adrenal cortex, and in the ovaries and testes. The interaction of more than 50 hormones is necessary for the body to maintain all vital functions. By sending a wide variety of signals to our brains around the clock, hormones do essential work to keep our bodies “functioning” day in and day out.
How do I recognize a hormone imbalance?
If our hormones are in balance, we feel fit and balanced. But if they get out of balance, we may experience depression, hot flashes, hair loss, mood swings, sleep disturbances, sweating and constant exhaustion. Vor allem für Frauen ist der Blick auf die Östrogene wichtig, denn während die Ausschüttung von Endorphinen und Cortisol etwa durch die Sonne, Küssen, Lachen oder Bewegung leicht ausgelöst werden kann, sind Östrogene nicht so einfach steuerbar.
Estrogens and phytoestrogens are particularly important for the menstrual cycle
.
Estrogen is one of the most important female sex hormones. It is significantly involved in the control of the female cycle and also plays an important role in pregnancy. In the case of a deficiency of estrogens, phytoestrogens can support the effect of estrogens.
Phytoestrogens are secondary plant compounds or natural substances that resemble estrogens in the human body. Phytoestrogens in foods therefore produce similar effects as the body’s own hormone estrogen. On the other hand, the hormone-like plant substances can also dampen high estrogen levels and have an anti-estrogen effect. 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 estrogen-containing foods.
The following foods also have a positive effect on hormone production, thanks to their special ingredients, and can thus reverse an imbalance
.
These foods have a positive effect on your cycle
.
Homegrown vegetables: fennel, broccoli, cauliflower
.
Fennel regulates hormone balance and has a positive effect on the production of estrogen. Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts are said to have a high antioxidant effect. They also have a positive effect on hormone balance. The indoles contained in cabbage are said to be particularly helpful against hormone-related cancers. Kale is a real nutrient bomb and the superfood among cabbages. Broccoli is also wonderful to have on hand frozen.
Ginger and turmeric
The spicy ginger root can reduce harmful xenoestrogens. These are chemically produced hormones that we unknowingly ingest through our high consumption of plastics and have a negative effect on hormone balance. The turmeric tuber also has these curbing properties. The curcumin it contains also positively affects hormone balance by helping the liver break down stress hormones.
Healthy fats: avocado, nuts, coconut oil
.
Avocados are rich in healthy fats, which the body needs to produce hormones and help in the absorption and use of nutrients. They contain valuable nutrients for balanced hormones. These include numerous dietary fibers as well as magnesium, vitamins B, C, E, K and folic acid.
Nuts are true all-rounders! Especially the consumption of walnuts has a positive effect on your hormone balance. Full of healthy antioxidants and wholesome omega-3 fatty acids, walnuts not only support thinking performance, but also the production of the sleep hormone melatonin. If you suffer from hormonal sleep disorders, you can naturally stimulate melatonin production by eating walnuts. The unsaturated fatty acids also protect the heart and blood vessels and regulate cholesterol levels.
The acid contained in coconut oil also has a very positive effect on the production of hormones. In addition, coconut oil has an antibacterial effect, increases energy levels and stimulates the metabolism.
Fermented foods
.
Our gut health is essential for our physical and also mental well-being. About half of our neurotransmitters (which direct our mood, among other things) are produced in the gut, and about 70% of our body’s defenses are located in the gut. So if our intestinal flora is in balance, it has a tremendous impact on the rest of the body, including the hormonal system. Fermented foods such as sauerkraut, probiotic yogurt, tempeh or kefir should therefore definitely be on your menu.
Dried fruits
.
Dried fruits, such as dates, apricots or plums, can also be added to your shopping list more often in the future, because they also contain phytoestrogens. In addition, they contain numerous minerals and fiber, which can positively support digestion.
Berries, acai and chia seeds
.
Berries have a relatively low fructose content and help keep blood sugar stable, which helps regulate hormones. They are also full of phytoestrogens and are rich in antioxidants, which protect cells from free radicals and damage. Acai, chia seeds and radishes are also welcome to be added to your shopping list because of their high antioxidant content.
What else helps with hormone fluctuations
.
Please note: Hormone fluctuations cannot always be treated with a change in diet alone. However, a balanced diet with plenty of fruits and vegetables, selected organic fish and meat, and no processed foods such as fast food or convenience foods will definitely help to balance your hormones and strengthen your health. Try to include hormone-regulating foods in your diet as often as possible. With enough sleep, exercise in the fresh air, hormone yoga and meditation, you can also positively support your body.
Hormones are often first associated with the sex hormones estrogen, testosterone and progesterone. Often important (life) phases such as puberty, pregnancy, menopause and PMS come to mind. But hormones make up much more in our body and control a wide variety of processes here:
When my hormones are balanced, so am I
.
From blood sugar levels to water balance and blood pressure to pregnancy. Especially for the readiness to conceive, a hormonal balance is crucial. But also endorphins (happiness hormones), cortisol, adrenaline, oxytocin and insulin are endogenous hormones. They are messenger substances that are found in glands and organs of the thyroid gland, the pancreas, the adrenal cortex, and in the ovaries and testes. The interaction of more than 50 hormones is necessary for the body to maintain all vital functions. By sending a wide variety of signals to our brains around the clock, hormones do essential work to keep our bodies “functioning” day in and day out.
How do I recognize a hormone imbalance?
If our hormones are in balance, we feel fit and balanced. But if they get out of balance, we may experience depression, hot flashes, hair loss, mood swings, sleep disturbances, sweating and constant exhaustion. Vor allem für Frauen ist der Blick auf die Östrogene wichtig, denn während die Ausschüttung von Endorphinen und Cortisol etwa durch die Sonne, Küssen, Lachen oder Bewegung leicht ausgelöst werden kann, sind Östrogene nicht so einfach steuerbar.
Estrogens and phytoestrogens are particularly important for the menstrual cycle
.
Estrogen is one of the most important female sex hormones. It is significantly involved in the control of the female cycle and also plays an important role in pregnancy. In the case of a deficiency of estrogens, phytoestrogens can support the effect of estrogens.
Phytoestrogens are secondary plant compounds or natural substances that resemble estrogens in the human body. Phytoestrogens in foods therefore produce similar effects as the body’s own hormone estrogen. On the other hand, the hormone-like plant substances can also dampen high estrogen levels and have an anti-estrogen effect. 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 estrogen-containing foods.
The following foods also have a positive effect on hormone production, thanks to their special ingredients, and can thus reverse an imbalance
.
These foods have a positive effect on your cycle
.
Homegrown vegetables: fennel, broccoli, cauliflower
.
Fennel regulates hormone balance and has a positive effect on the production of estrogen. Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts are said to have a high antioxidant effect. They also have a positive effect on hormone balance. The indoles contained in cabbage are said to be particularly helpful against hormone-related cancers. Kale is a real nutrient bomb and the superfood among cabbages. Broccoli is also wonderful to have on hand frozen.
Ginger and turmeric
The spicy ginger root can reduce harmful xenoestrogens. These are chemically produced hormones that we unknowingly ingest through our high consumption of plastics and have a negative effect on hormone balance. The turmeric tuber also has these curbing properties. The curcumin it contains also positively affects hormone balance by helping the liver break down stress hormones.
Healthy fats: avocado, nuts, coconut oil
.
Avocados are rich in healthy fats, which the body needs to produce hormones and help in the absorption and use of nutrients. They contain valuable nutrients for balanced hormones. These include numerous dietary fibers as well as magnesium, vitamins B, C, E, K and folic acid.
Nuts are true all-rounders! Especially the consumption of walnuts has a positive effect on your hormone balance. Full of healthy antioxidants and wholesome omega-3 fatty acids, walnuts not only support thinking performance, but also the production of the sleep hormone melatonin. If you suffer from hormonal sleep disorders, you can naturally stimulate melatonin production by eating walnuts. The unsaturated fatty acids also protect the heart and blood vessels and regulate cholesterol levels.
The acid contained in coconut oil also has a very positive effect on the production of hormones. In addition, coconut oil has an antibacterial effect, increases energy levels and stimulates the metabolism.
Fermented foods
.
Our gut health is essential for our physical and also mental well-being. About half of our neurotransmitters (which direct our mood, among other things) are produced in the gut, and about 70% of our body’s defenses are located in the gut. So if our intestinal flora is in balance, it has a tremendous impact on the rest of the body, including the hormonal system. Fermented foods such as sauerkraut, probiotic yogurt, tempeh or kefir should therefore definitely be on your menu.
Dried fruits
.
Dried fruits, such as dates, apricots or plums, can also be added to your shopping list more often in the future, because they also contain phytoestrogens. In addition, they contain numerous minerals and fiber, which can positively support digestion.
Berries, acai and chia seeds
.
Berries have a relatively low fructose content and help keep blood sugar stable, which helps regulate hormones. They are also full of phytoestrogens and are rich in antioxidants, which protect cells from free radicals and damage. Acai, chia seeds and radishes are also welcome to be added to your shopping list because of their high antioxidant content.
What else helps with hormone fluctuations
.
Please note: Hormone fluctuations cannot always be treated with a change in diet alone. However, a balanced diet with plenty of fruits and vegetables, selected organic fish and meat, and no processed foods such as fast food or convenience foods will definitely help to balance your hormones and strengthen your health. Try to include hormone-regulating foods in your diet as often as possible. With enough sleep, exercise in the fresh air, hormone yoga and meditation, you can also positively support your body.
Hormones are often first associated with the sex hormones estrogen, testosterone and progesterone. Often important (life) phases such as puberty, pregnancy, menopause and PMS come to mind. But hormones make up much more in our body and control a wide variety of processes here:
When my hormones are balanced, so am I
.
From blood sugar levels to water balance and blood pressure to pregnancy. Especially for the readiness to conceive, a hormonal balance is crucial. But also endorphins (happiness hormones), cortisol, adrenaline, oxytocin and insulin are endogenous hormones. They are messenger substances that are found in glands and organs of the thyroid gland, the pancreas, the adrenal cortex, and in the ovaries and testes. The interaction of more than 50 hormones is necessary for the body to maintain all vital functions. By sending a wide variety of signals to our brains around the clock, hormones do essential work to keep our bodies “functioning” day in and day out.
How do I recognize a hormone imbalance?
If our hormones are in balance, we feel fit and balanced. But if they get out of balance, we may experience depression, hot flashes, hair loss, mood swings, sleep disturbances, sweating and constant exhaustion. Vor allem für Frauen ist der Blick auf die Östrogene wichtig, denn während die Ausschüttung von Endorphinen und Cortisol etwa durch die Sonne, Küssen, Lachen oder Bewegung leicht ausgelöst werden kann, sind Östrogene nicht so einfach steuerbar.
Estrogens and phytoestrogens are particularly important for the menstrual cycle
.
Estrogen is one of the most important female sex hormones. It is significantly involved in the control of the female cycle and also plays an important role in pregnancy. In the case of a deficiency of estrogens, phytoestrogens can support the effect of estrogens.
Phytoestrogens are secondary plant compounds or natural substances that resemble estrogens in the human body. Phytoestrogens in foods therefore produce similar effects as the body’s own hormone estrogen. On the other hand, the hormone-like plant substances can also dampen high estrogen levels and have an anti-estrogen effect. 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 estrogen-containing foods.
The following foods also have a positive effect on hormone production, thanks to their special ingredients, and can thus reverse an imbalance
.
These foods have a positive effect on your cycle
.
Homegrown vegetables: fennel, broccoli, cauliflower
.
Fennel regulates hormone balance and has a positive effect on the production of estrogen. Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts are said to have a high antioxidant effect. They also have a positive effect on hormone balance. The indoles contained in cabbage are said to be particularly helpful against hormone-related cancers. Kale is a real nutrient bomb and the superfood among cabbages. Broccoli is also wonderful to have on hand frozen.
Ginger and turmeric
The spicy ginger root can reduce harmful xenoestrogens. These are chemically produced hormones that we unknowingly ingest through our high consumption of plastics and have a negative effect on hormone balance. The turmeric tuber also has these curbing properties. The curcumin it contains also positively affects hormone balance by helping the liver break down stress hormones.
Healthy fats: avocado, nuts, coconut oil
.
Avocados are rich in healthy fats, which the body needs to produce hormones and help in the absorption and use of nutrients. They contain valuable nutrients for balanced hormones. These include numerous dietary fibers as well as magnesium, vitamins B, C, E, K and folic acid.
Nuts are true all-rounders! Especially the consumption of walnuts has a positive effect on your hormone balance. Full of healthy antioxidants and wholesome omega-3 fatty acids, walnuts not only support thinking performance, but also the production of the sleep hormone melatonin. If you suffer from hormonal sleep disorders, you can naturally stimulate melatonin production by eating walnuts. The unsaturated fatty acids also protect the heart and blood vessels and regulate cholesterol levels.
The acid contained in coconut oil also has a very positive effect on the production of hormones. In addition, coconut oil has an antibacterial effect, increases energy levels and stimulates the metabolism.
Fermented foods
.
Our gut health is essential for our physical and also mental well-being. About half of our neurotransmitters (which direct our mood, among other things) are produced in the gut, and about 70% of our body’s defenses are located in the gut. So if our intestinal flora is in balance, it has a tremendous impact on the rest of the body, including the hormonal system. Fermented foods such as sauerkraut, probiotic yogurt, tempeh or kefir should therefore definitely be on your menu.
Dried fruits
.
Dried fruits, such as dates, apricots or plums, can also be added to your shopping list more often in the future, because they also contain phytoestrogens. In addition, they contain numerous minerals and fiber, which can positively support digestion.
Berries, acai and chia seeds
.
Berries have a relatively low fructose content and help keep blood sugar stable, which helps regulate hormones. They are also full of phytoestrogens and are rich in antioxidants, which protect cells from free radicals and damage. Acai, chia seeds and radishes are also welcome to be added to your shopping list because of their high antioxidant content.
What else helps with hormone fluctuations
.
Please note: Hormone fluctuations cannot always be treated with a change in diet alone. However, a balanced diet with plenty of fruits and vegetables, selected organic fish and meat, and no processed foods such as fast food or convenience foods will definitely help to balance your hormones and strengthen your health. Try to include hormone-regulating foods in your diet as often as possible. With enough sleep, exercise in the fresh air, hormone yoga and meditation, you can also positively support your body.
