Ever wondered which foods help balance your hormones? 


Sue Bedford (MSc Nutritional Therapy)

Balancing hormones involves a holistic personalised approach, including a healthy lifestyle, good quality sleep of the right amount, exercise and a well-rounded diet. Hormones are chemical messengers that regulate various physiological processes in the body, including the menstrual cycle, fertility, mood, metabolism, and overall well-being.

While specific dietary needs may vary from person to person, incorporating the following foods may help support hormonal balance:

Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids as well as Vitamin D, which are essential for hormone production.

Avocado: Avocados provide monounsaturated fats, which support hormone production and overall health.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are good sources of healthy fats and omega-3 fatty acids.

Leafy Greens: Spinach, kale, and Swiss chard contain important nutrients like magnesium, which is beneficial for hormonal health.

Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds that may help balance oestrogen levels.

Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, which support overall health.

Whole Grains: Quinoa, brown rice, and oats provide complex carbohydrates, fibre, and essential nutrients for hormonal balance.

Lean Protein: Chicken, turkey, tofu, and legumes provide protein necessary for hormone synthesis and overall health.

Probiotic-Rich Foods: Yogurt, kefir, and fermented foods like sauerkraut support gut health, which can influence hormone balance.

Colourful Vegetables: Carrots, sweet potatoes, and bell peppers contain antioxidants and vitamins that contribute to hormonal health.

Healthy Oils: Olive oil and coconut oil provide healthy fats, supporting hormone production.

Maca Root: Maca is a plant that may help balance hormones, and it can be added to smoothies or taken as a supplement.

Turmeric: The anti-inflammatory properties of turmeric may help support hormonal balance.

Green Tea: Green tea contains antioxidants and may have positive effects on hormonal health.

Seaweed: Seaweed is rich in iodine, essential for thyroid function and hormone regulation.

Please note: and it’s always advisable to consult with your G.P alongside a qualified Nutritional Therapist/Dietician for personalized advice if you have any questions relating to diet.

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