Hormones are integral to our body’s functioning. These “chemical messengers” regulate growth, brain function, metabolism, digestion, sleep cycles, reproduction, sex drive, and sexual development. Simply put, hormones let different parts of our body know what to do when to do it, and for how long.
So, when your hormones are out of balance, the rest of your health may follow the suit. Hormonal imbalance is the cause of many of the lifestyle diseases people suffer from, including Diabetes (Type 1 and 2), hyperthyroidism, hyperthyroidism, PCOS, and many others. Unknown to us, we are constantly confronted by factors that threaten our hormonal balance – from stress and lack of sleep to the food we eat every day. While experts suggest several ways to turn around your system, one of the failsafe ways to improve your hormonal imbalance is to follow the right diet.
To understand how diet can positively affect our body and restore hormonal balance, we reached out to our resident dietitian Dr. Ayla. In this blog, we will share some of the foods that can help regulate your hormones and regain your health, as recommended by Dr. Alya.
Food and hormones
Many people don’t realise that every nutrient we put into our body through food ultimately affects the quality of hormones we make. So to ensure that your hormone production is in the best shape, it is important to include foods that facilitate digestion and nutrient absorption in the gut.
Here are some of the foods recommended by our dietitian-
- Dark leafy greens
Greens are a great source of iron. Consuming enough dark leafy greens will help fight inflammation and lower cortisol levels. This increases your energy levels and decreases your body’s wear and tear.
- Omega-3 rich foods
Omega 3 is a wonderful nutrient that lowers cholesterol, improves memory, elevates our mood, and decreases inflammation. So, make sure that you are including foods rich in omega-3 like walnuts, salmon, olive oil, flax seeds, and chia seeds in your daily diet.
- Healthy fats
Foods rich in healthy fats like coconut oil, Avocados, and ghee help create various hormones. They also have great anti-inflammatory properties, helping your body recover from infections and injuries.
- Seeds
Seeds like sunflower seeds, pumpkin seeds, and coconut contain MCT or medium-chain triglycerides, which are essential in improving blood sugar levels, metabolism, and appetite regulation.
- Turmeric
Turmeric is one of nature’s best anti-inflammatory agents. Adding a pinch of turmeric to your dishes and consuming it daily can help your body naturally achieve better hormonal balance.
- Probiotics
Probiotics are healthy bacteria that keep your gut healthy and improve overall nutrient absorption. It is key to the regulation of hormones like insulin, ghrelin, and leptin. So make sure to include probiotic foods like yoghurt, low-sugar kombucha, fermented vegetables, and miso in your daily meals.
Hormone balancing diets: Is it one plan for all?
It is not. When we say hormonal imbalance, not everyone experiences the same issue. People may have one or more symptoms or conditions triggered by imbalanced hormones, and it differs from person to person. While the above foods are generally good for everyone, our dietician recommends people to follow personalized hormone balancing diets to improve their condition.
Apart from eating the right foods, Dr. Alya also acknowledges that dairy, sugar, gluten, high-fat, and processed foods are all food items that fall under the “no-go list”. It is highly recommended that you avoid these foods if you are in the process of improving your hormonal balance. Additionally, animal protein and caffeine intake must be controlled.
If you are suffering from hormonal imbalance and are looking for nutritional guidance, consult with our resident dietician Dr. Alya. For more information, contact our wellness centre today.
