Right, So in recent days I have had many people discuss things with me, make enquiries or complaints that are surrounding hormonal imbalances. So here is my piece :)
Hormonal imbalance is a term that we hear quite often associated with skin and reproductive issues or elevated stress, but it’s hard to understand hormones importance as it’s not something that we can physically see. When they aren't in balance, you may might come across some negative symptoms, good news though, one of the ways we can support and promote optimal function of our hormones is through nourishing our bodies with foods that contain beneficial nutrients.
To begin, let me just explain simply what hormones do - Without the right hormone balance your cells wouldn't know when to do important things.
Now let me share some fancy names of great Nutritious items that can help nourish the body well.
1- DIETARY FATS
AVOCADO, COCONUT, NUTS, SEEDS, OLIVES ETC.
Omega-3 fatty acids are the base to make a group of hormones called eicosanoids, which the body uses to deal with inflammatory responses and as inflammation can be one of the main cause of hormonal imbalances, we need a good balance of both omega 3s and 6s.
Fats tend to have a low glycemic index and low insulin response which is very helpful to maintain another essential hormone called insulin stable. Insulin release is needed to transport glucose into our muscles mainly for energy but when too much of this hormone is circulating, it can cause elevated high cortisol (stress hormone) levels and possible increase in fat storage. A balanced plate should always include a source of beneficial fats.
2- LIGNANS
FLAXSEEDS, SEASAME, PUMPKIN SEEDS, RYE ETC.
Trust me, these are great ...
Lignans intake restores balance, using phytoestrogens that are created by gut bacteria that breaks down these plants to help aid the balancing process. Don't want to get too technical :)
3- BRASSICA VEGGIES
BROCOLLI, CABBAGE, BOK CHOY, ROCKET, KALE, WATERCRESS ETC.
Brassica vegetables contain substances that support and promote liver function. The liver constantly processes and metabolises toxins and hormones, making them safe to be eliminated from the body. But to function at its best, it needs certain nutrients to help the different detoxification pathways. Our internal body functions are incredible.. amazing how much it does without us knowing!!
4- BERRIES
There are even more reasons to top your porridge, granola or yogurt bowl with berries as all of them (blueberries, raspberries, blackberries, strawberries, goji) are rich in fibre and low glycemic. This is great to help balance blood sugar levels.
Interestingly; red and purple coloured fruits like berries, pomegranates contain compounds called anthocyanins that have an especially beneficial effect on the pancreas, the organ that is involved in blood sugar regulation by producing insulin. Which once again helps you manage stress levels (Cortisol).
Don't get me started on the antioxidant properties too!
5- PROBIOTIC FOODS
YOGURT, KEFIR, KOMBUCHA, PICKLED VEG ETC.
Our intestinal bacteria are also involved in the production of serotonin, the so called “happiness” hormone and melatonin, which regulates our sleep cycle. And a predominance of harmful gut bacteria can cause an imbalance between the levels of the appetite regulating hormones ghrerlin (the hunger signal) and leptin (which signals satiety). So make sure to have a bit of probiotic rich foods daily.
Meal suggestion - Berries Overnight Oats
As seen in the image above, how about these overnight oats, have them about 3 times a week, and get alot of the above all incorporated into one tasty meal:
Ingredients
1/2 Cup of Rolled Oats
1/2 Cup(s) Low-fat yogurt
1/2 Cup(s) Low-fat milk
2 Teaspoon(s) Flaxseeds seeds or chia seeds
1/4 Cup(s) Raspberries
1/4 Cup(s) Blueberries
1/4 Cup(s) Banana, sliced
1 Tablespoon of Honey
Sprinkle of granola (for garnish)
Preparation Instructions
Add the Oats to your container of choice, pour in milk, add low-fat yogurt, and sprinkle the flaxseed or chia seeds. Then add in sliced Blueberries, sliced banana, and raspberries. Place in fridge and enjoy in the morning or a few hours later! I'd suggest leaving some berries and granola for garnish in the morning, and if you are tempted to add some sweetness, add a tablespoon of honey too.
ENJOY!
Questions? Comment below
Thank you for visiting and reading.