The foods you eat can have a big impact on the production of your hormones and how they are released and used in your body. As you head towards the perimenopause, it’s even more important to ensure that you are supporting hormone production and that levels are optimised.
In this video, I talk about my top 10 hormone balancing foods and how you can get more of those in your diet.
These berries help to lower blood sugar levels and reduce the risk of insulin resistance, which has a knock on effect on your reproductive hormones. A rich source of antioxidants which helps to fight free radicals that cause inflammation and fight chronic disease. They also promote weight loss as they help keep you satisfied and fuller for longer.
2. Coconut Oil
Rich in essentials fatty acids, cooconut oil helps to reduce the bad LDL cholesterol and increase the good HDL. It contains lauric acid which helps to naturally balance hormones and has a positive effect on your oestrogen levels. Cook with it, add to smoothies, eat direct off a spoon or even in your coffee.
This dark green leafy vegetable is packed with nutrients including vitamins A, C, E and K, and the minerals calcium, magnesium and iron. It is also a rich source of zinc which is essential for both male and female hormones. Cruciferous vegetables like spinach also improve your body’s ability to metabolise oestrogen.
4. Wild Salmon
A great source of omega-3 which helps to balance moods, improve brain function and reduce inflammation. Wild salmon contains saturated fat which supports the healthy cholesterol levels that we need to produce oestrogen and testosterone. It also contains decent levels of Vitamin D which are also important for the production of these sex hormones.
Phytoestrogenic compounds that help to balance out your oestrogen levels by mimicking the natural oestrogen in your body. It contains lignans which protect us against colon, breast and prostate cancer and is a great source of bibre and essential fatty acids..
6. Natural Greek Yoghurt
High in protein, which helps to form our hormones, as well as keeping you satisfied and feeling fuller for longer after you eat. It’s also a source of probiotics that boost your healthy gut bacteria, and promotes oestrogen metabolism.
Reduces inflammation and helps to absorb nutrients like magnesium and vitamin E. Avocado is rich in beta-sitosterol which helps to balance out cortisol and restore low levels of DHEA, which helps to build our sex hormones.
8. Grass-fed Butter
Great source of fat-soluble vitamins A, D, E and K, which are the building blocks of hormone production. Always choose butter over processed spreads like margarine which contain heavily processed oils which can cause hormonal disruption.
The cholesterol found in eggs is needed to support our hormone synthesis, which allows the body to release and circulate hormones. They also are a good source of noth choline and iodine, which are critical for making our thyroid hormones, that also decline during the perimenopause.
10. Hemp Seeds
These seeds are high in the essential fats omega-3, omega-6 and GLA which all naturally help to balance hormones, as well as supporting healthy progesterone production and reducing symptoms of PMS.
If you would like my help with balancing your hormones through a perimenopause diet then, book your free 30 minute Heal Your Hormones Strategy Call here.