Women’s Wellness Channel Top 8 Foods That Balance Hormones
Whether you’re dealing with: - Stubborn weight
- Adult acne - Fertility problems
- Or menopause…
Hormonal imbalances can cause a lot of stressful and uncomfortable symptoms for women.
Hormones are the body’s messengers… and they have control over some vital functions
including: - Metabolic health
- Immune system - And Fertility.
Yet… a woman’s hormonal system continuously goes through transitional periods…
And is very sensitive to: - Stress
- - And diet.
In fact…
experts suggest that what we eat has an important impact on our hormone health.
But as women…
We are prone to some unhealthy approaches to food…
For instance…
Restricting calories, or testing various diets to deal with our symptoms…
But this often has the opposite effect…
Throwing off the sensitive balance of our hormones even more.
So how can you eat FOR your hormones, to improve your symptoms and overall health?
Don’t go anywhere, and keep watching…
Because in this video… we’ll explore the top 8 foods to balance your hormones.
We’ll break down how these foods interact with specific hormones… and the best way
to incorporate them into your diet.
But before we dive in, can you do us a favor and like this video?
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And now… let’s explore the top 8 foods that balance hormones, starting with…
Number 8.
Leafy Greens It’s no surprise that leafy greens are recommended
in any diet… including one focused on hormone balance.
Leafy greens such as: - Kale
- Spinach - Swiss chard
- Arugula - Or even bok choy
Can help to improve symptoms of hormone imbalance.
(1)
They can soothe - Acne
- And gut inflammation... through their antioxidant and detoxifying properties.
They may also help to minimize PMS symptoms like fatigue and headache… by reducing iron
deficiency.
But where leafy greens truly shine is through their potential abilities to balance estrogen
levels.
Estrogen is the female sex hormone.
(2)
It is one of the main hormones that control our menstrual cycle and reproductive health.
However, when estrogen levels become too high…
This can result in a significant hormone imbalance.
High levels of estrogen can cause: - An irregular cycle
- Fatigue - Hair loss
- Headaches - Low sex drive
- And an imbalance in progesterone and testosterone hormones.
The good news is, leafy greens contain a high amount of phytoestrogens… which have shown
to be effective in rebalancing estrogen.
In a recent 2019 research review, scientists concluded that... phytoestrogens may regulate
ALL hormonal functions impacted by high levels of estrogens.
(1)
However…
(2)
So while more research is needed…
There is already clear support that consuming more leafy greens... is .
Aim to have at least one quarter of your meals made up of leafy greens.
Salads are an easy way to do this…
Spinach makes a great addition to curries or omelets…
Or, you might like to try starting your day with a refreshing green smoothie!
Number 7.
Nuts Rich in:
- Antioxidants - Monounsaturated fat
- Fibers - And nutrients…
These bite-sized superfoods have shown to: (3)
- Reduce inflammation - Improve digestion
- And increase metabolism through insulin sensitivity…
…All of which helps to support the healthy functioning of our hormones.
And when it comes to maintaining hormone balance… some nuts have shown to be particularly effective
in aiding our endocrine system.
The endocrine system refers to all the glands that generate hormones in our body...
(4)
And it can be negatively impacted by various reasons…
Nuts like almonds and walnuts may help to improve the functioning of the endocrine glands…
Particularly in severe hormonal conditions such as:
- Polycystic ovarian syndrome - And endometriosis.
In a recent study…
(3)
31 women with Polycystic ovarian syndrome consumed 31 grams of either walnuts or almonds
daily.
After 6 weeks, researchers observed that...
Both walnuts and almonds reduced women’s androgen levels...
…which is important as many PCOS symptoms are caused by elevated androgen levels, such
as testosterone.
The researchers also noted that walnuts were beneficial in reducing plasma lipids…
…which are linked to insulin resistance.
All in all… eating nuts as part of a healthy diet can be beneficial for:
- Maintaining hormone balance - And soothing hormonal symptoms.
While recommendations of how much to eat can vary depending on the type of nuts...
Experts suggest that up to half a cup of walnuts or almonds per day…
…is all that is needed to get the benefits.
Next up is one of the most complete and nutrient-dense foods available to us…
Number 6.
Eggs
Eggs have shown to have a positive impact on several hormones, including: (5)
- Insulin - Ghrelin
- And PYY hormones.
These hormones are primarily linked to our: - Digestion
- Appetite - And blood sugar management.
When these hormones become out of balance...
This can often lead to: (6) - Hormonal breakouts
- PMS…
- And aggravate conditions like PCOS.
While there are no specific studies linking eggs with hormone balance…
It’s been shown that eating a protein-rich diet is beneficial for regulating hormones…
…And few foods are as protein-rich as eggs!
In one 6-month trial which followed 57 women with PCOS…
(4)
Researchers reported that a high-protein diet… was effective in significantly reducing stubborn
body fat…
…Which is a symptom often caused by insulin resistance.
Similar results were found in another study involving overweight women with PCOS.
(5)
In this case… scientists observed that a diet of 30% protein:
- Decreased body fat - Lowered testosterone levels
- And improved insulin… after 12 weeks.
And while there are many different high-protein food sources…
…Eggs are categorized as one of the healthiest sources of protein out there.
However…
It is best to choose organic or free-range eggs...
And to limit your consumption to 1-2 eggs per day.
Now, if there is one hormone-friendly food you should add to your plate, it is…
Number 5.
Broccoli
This brassy vegetable is rich in phytoestrogens…
Which as we talked about earlier… is beneficial for estrogen balance in menopausal women.
A study involving 34 postmenopausal women noted that…
(7)
Eating 500 grams of broccoli daily can positively shift estrogen metabolism.
But that’s not the only good thing about broccoli.
This vegetable also contains a multitude of minerals that play an important role in many
hormone functions.
Broccoli contains iron and calcium… two minerals that have been linked with PMS. (6)
During our menstrual cycle…
We lose iron through blood…
Low iron can aggravate: - Cramps
- Headaches - And other PMS symptoms.
Eating food rich in iron during the menstruation cycle, such as broccoli…
…Can significantly reduce PMS.
A Harvard study assessed the mineral intake of 3000 women over 10 years.
(8)
During their research, they observed that... a diet rich in iron could reduce PMS by up
to 40%.
A smaller study on college students with diagnosed PMS... reported similar results involving
calcium…
(9)
As experts suggest… broccoli can have a wide and powerful impact on balancing hormones…
No matter what hormonal stage of life you are at.
And while these studies involved eating broccoli every day…
Even consuming it 2 to 3 times per week can give you many of the nutritional benefits.
But if broccoli really isn’t your thing…
There are four other top foods which can help to balance your hormones…
Which we’re about to explore…
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And now… let’s take a look at our next hormone-balancing food…
One I’m sure you’re going to love…
Number 4.
Dark Chocolate
It’s no secret that when we experience a hormonal change… we often crave a little
sweet...
…Particularly in the form of chocolate.
But while not all chocolate is beneficial for us…
Dark chocolate may be able to positively impact our hormonal balance.
Dark chocolate is rich in: - Minerals like iron and magnesium…
- And powerful antioxidant polyphenols… in particular catechins.
These plant nutrients… which come from the cocoa bean… have proven to be extremely
efficient at reducing: (7) - Free radicals
- And oxidative stress in the body.
Free radicals are unstable atoms in the body… which can damage cells, proteins, and DNA.
This can lead to disease and accelerated signs of aging…
…And also impair hormone function.
In order for a woman’s body to be able to ovulate properly…
(8)
Levels of… - Estrogen
- Testosterone - And progesterone… must be in balance.
However, studies have shown that free radicals can inhibit progesterone production in the
body...
(11)
…which may disrupt this delicate hormonal balance… and impair fertility.
The good news is, a study on dark chocolate flavonoids showed that…
These antioxidants may reduce harmful symptoms induced by free radicals in the body.
(10)
While more research is needed on how dark chocolate affects hormones…
The small body of research so far certainly indicates that...
This antioxidant-rich food can help to protect hormone balance by… reducing harmful free
radicals and oxidative stress.
So if you’re craving chocolate… it’s OK to go ahead and indulge in a square or
two…
Just be sure to pick a dark variety with a cocoa content of 70% or more… to get the
benefits.
Next up is something that has been widely praised for its health properties…
Number 3.
Green Tea
And when it comes to balancing our hormones…
(9)
This herbal drink is powerful at targeting important markers that trigger and aggravate:
- PMS - Skin inflammation
- PCOS, and - Menopausal symptoms.
Green tea is rich in epigallocatechin-3-gallate… also known as EGCG.
It is an antioxidant that reduces the production of cytokine cells… which influences inflammation.
In a review published by The National Institute of Health…
(12)
Researchers noted that... the EGCG found in green tea can significantly reduce inflammation.
Chronic inflammation has shown to aggravate PMS... and other symptoms through the cycle
including: (13) - Skin breakouts
- Headaches - And fatigue.
Additionally…
Research suggests that consuming green tea can increase insulin sensitivity.
This is beneficial to health…
And is especially important for those suffering from hormone imbalance conditions such as
PCOS…
…as insulin is often impaired in cases of PCOS and infertility.
In a study involving 1133 patients…
(14)
Scientists observed that green tea significantly reduced fasting insulin concentration.
All in all, green tea is showing promising results when it comes to…minimizing markers
which can cause hormone imbalance.
Experts recommend drinking 1 to 2 cups of green tea per day.
As this potent health drink does contain caffeine… moderation is key.
Number 2.
Fatty Fish
If there is one food that tackles plenty of hormone-related symptoms…
It’s fatty fish.
Fatty fish such as: - Salmon
- Mackerel - Herring
- Sardines - And trout…
Contains many hormone-stabilizing properties.
Let’s explore how.
Fatty fish are rich in Vitamin D… which is essential for hormonal glands such as…
- The parathyroid - And the pituitary gland.
When you’re experiencing a hormone imbalance…
It is common to be deficient in vitamin D. (12)
Lacking this essential vitamin can push these glands to decrease the production of hormones…
Triggering symptoms of: - Extreme fatigue
- Low mood - And body aches.
Fatty fish is also rich in omega 3 fatty acids… which have shown to help regulate the menstrual
cycle.
A study in 60 women with PCOS looked at the influence of: (16)
- Vitamin D - And Omega-3 on hormones.
After 12 weeks of supplementation, scientists observed that...
Both compounds significantly reduced testosterone levels in PCOS.
Another study observed similar results… noting that omega-3 helped to: (17)
- Increase insulin sensitivity - And reduce inflammation.
This suggests that fatty fish has powerful hormone-regulating properties… as well as
supporting heart and brain health.
Aim for 2-3 servings of fatty fish per week to get the benefits.
And this brings us to our final hormone-balancing superfood…
Number 1.
Flax Seeds
Flaxseeds… also known as linseed…
Are another superfood that may help to keep your hormones under control.
Flaxseeds contain lignans…
Which are a type of phytoestrogens that have both estrogenic and antiestrogenic effects.
(10)
Lignans mimic the activity of estrogen in the body… which is beneficial for menopausal
women.
In a study in 48 postmenopausal women…(15)
Increasing daily intake of flaxseeds to 15 grams showed to help regulate…
- Estrogen - And androgen hormones.
But these findings are not just good news for menopausal women…
For women suffering from PCOS, or estrogen dominance…
The lignans found in flaxseeds can help to get rid of excess estrogen and androgens…(11)
…And reduce the symptoms of hormone imbalance.
Flaxseeds are also rich in: - Fiber
- And omega 3 fatty acids…
Which are essential nutrients for: - Healthy digestion
- And hormone balance.
With so many great benefits, there really is no downside to adding flax seeds to your
diet.
Aim for one to 2 tablespoons daily… and be sure to drink plenty of water due to the
high fiber content.
And, there you have it…
The top 8 foods that balance hormones…
· Leafy greens, · Nuts,
· Eggs, · Broccoli,
· Dark chocolate, · Green tea,
· Fatty fish, and · Flaxseeds.
Though diet is just one piece of the puzzle when it comes to hormone health…
…it can have a big impact.
Making these 8 foods staples in your diet… will help to naturally balance your hormones
and minimize hormonal symptoms…
…Especially when alongside regular exercise and quality sleep.
And though today we have looked at the BEST foods for your hormone health…
…It’s equally important to consider the foods which can be harmful for hormone balance.
Reducing your intake of sugary and processed foods will also have your endocrine system
thanking you…
…But that’s a subject for another video!
Before you go, let us know… which hormone-balancing food were you most surprised by?
Share your experience with our community in the comments.
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Women'... by clicking the link in the description below.
Have a healthy and joyful day!