Eating For Hormone Balance
When I was first building my health and wellness business, I was also a single mom raising a young daughter on my own. What a crazy time in my life that was! I worked long hours on my business, all the while balancing caring for my daughter Anika, and maintaining our home. I didn’t sleeping well - and always woke up feeling tired. I relied on caffeine to power through the day. I felt overwhelmed, stressed and exhausted all the time. That’s when I started learning about adrenal fatigue, and how very important hormone balance is to my health, happiness and energy. When any of the multitude of hormones in your body are imbalanced – a common problem in today’s hectic world – your health suffers. But the problems aren’t irreversible. Many solutions exist for balancing these hormones naturally, and one of the best is well within your control: the food you choose to consume.
If you’ve ever dealt with imbalanced hormones, you know how critical these chemical messengers are to your health and well being. Here are a few signs and symptoms that things are out of whack.
The 10 most common signs that you could have a hormonal imbalance.
1. Poor sleep - not being able to fall asleep or stay asleep
2. Fatigue that’s not alleviated by sleep
3. Night sweats and hot flashes
4. Resistant excess weight and body fat, especially around the belly
5. Low libido or sexual dysfunction
6. Acne or other skin issues
7. PMS symptoms
8. Foggy thinking (brain fog!) and difficulty concentrating
9. Mental health issues - depression and anxiety in particular
10. Mood changes like irritability and anger
Fortunately, by making some simple changes to your diet and you can balance your hormones and prevent or reverse many of these health issues. And one of the easiest ways to restore proper hormone balance is to fill your plate with real, whole, nutrient-dense foods.
Here are a few of our favorites from the Tuesday Foods Kitchen, and a recipe below!
Medjool Dates
Fiber is one of the most important parts of keeping your hormones balanced, since a high fiber diet actually helps you eliminate excess estrogen from your body. Medjool dates are rich in fiber and iron, which is important to replenish during your period. We love using dates in our good clean smoothies and guiltless treats as a natural sweetener . (Delicious recipe below!)
Blackstrap Molasses
Rich in iron, blackstrap molasses can improve your mood, which relies on a balance of hormones including serotonin, dopamine and other vital hormones. This is why iron deficiency sometimes results in a poor mood, sleep, & energy levels. Also, essential minerals in blackstrap molasses, such as magnesium, manganese and calcium, can relieve menstrual cramps and support the health of uterine muscles. Have 1 spoonful by mouth, or try Kelly’s Moon-Time Latte.
Flaxseeds
Flaxseeds contain lignans, a compound that can help reduce excess estrogen. Add a tablespoon to your smoothies, salads, or coconut yogurt.
Cruciferous Vegetables
Cruciferous veggies contain a sulfur compound called diindolylmethane, or DIM, which helps support normal and healthy levels of estrogen in your body. Add a cup of broccoli, cauliflower, or brussels sprouts to your diet every day.
Bitter Greens
Bitter greens contain many nutrients that help support normal hormonal balance. Dandelions in particular are studied for their ability to ease hormone-related reproductive problems. Try serving a handful of sautéed kale or chard as a side dish to meals. Try a dandelion tea!
Broccoli Sprouts
Broccoli sprouts contain a compound called sulforaphane, which can help reduce the risk of tumors and hormone-related cancers. Add a cup of broccoli sprouts to a sandwich, avocado toast, or salad
Seaweed
Seaweed is rich in iodine, one of the most important minerals needed to help synthesize hormones in your thyroid gland. Add a dash of kelp flakes to your soups, or snack on seaweed salad dressed in a light vinaigrette.
Sauerkraut
Sauerkraut contains probiotics, or “good” bacteria, that help improve gut health. Research shows that probiotics can also affect hormones and even lower the stress hormone cortisol. Top your meals with 1/4 cup of sauerkraut every day to reap those benefits.
Coconut Oil
Dietary fat plays a large role in hormonal balance, and if your testosterone levels are low, eating more healthy fat can give your levels a boost. Coconut oil is one of the best sources of fats you can eat due to its high medium-chain fatty acid content, which can improve brain health and aid in fat loss. Eat a little coconut oil every day by stirring some into your coffee, or using it in cooking.
Turmeric
Chronic inflammation can switch on multiple hormones in our bodies that can lead to a damaging imbalance. Turmeric is highly anti-inflammatory and can help tame this problem. Season your meals liberally with turmeric, add some to a smoothie, or reach for a supplement to get an extra dose of anti-inflammatory action. Pair turmeric recipes with black pepper for maximum absorption.
Wild Salmon (Omega-3 Fatty Acids)
Research shows that omega-3 fatty acids, like those found in fish, can help prevent disease and can help women, in particular, keep their hormones balanced. If you don’t eat salmon or fish, consider a high quality fish oil supplement. Vegan sources of omega-3 fatty acids: walnuts, chia seeds, flax seeds and hemp hearts.
Hormone Balancing Recipe
Moon Bites
To Fight Bloat, Eliminate PMS, and Balance Hormones. Recipe Inspiration: Liz Moody
Ingredients:
1 cup shelled pumpkin seeds, or pepitas
1 cup walnuts
2 teaspoons of dried culinary lavender
1/2 teaspoon fine grain sea salt
1 tablespoon vanilla extract
16 Medjool dates, pitted
2 cups chopped dark chocolate
1” square of cacao butter or coconut oil
Big, flaky sea salt (like Maldon), optional
Instructions:
In a food processor, process the pepitas, walnuts, lavender, fine grain sea salt, and vanilla until very smooth, like a nut butter (this will take a few minutes; you may need to scrape down the sides a few times). Stuff into the center of each date, then place in the freezer while you make your chocolate.
Using a double boiler or microwave, melt together the chocolate and the cacao butter until smooth. Line a baking sheet with parchment paper. Using a fork, dunk each date into the chocolate, shaking off any excess before placing on the parchment. Alternatively, you can drizzle the dates with chocolate instead of dunking. Sprinkle the tops with flaky sea salt if using, then return to the freezer.
Freeze until completely solid, at least an hour, before transferring to a large bag for long term storage