We live in a world that has a pill for every ailment, and when it comes to hormonal imbalances, the most commonly prescribed medication is the oral contraceptive pill. Imagine, instead, a world in which the first port of call was to assess a person’s diet to see if the food they were eating was either helping or hindering their hormones. A few simple changes could result in far less disease and fewer hormonal imbalances.
Macro and micronutrients are essential for human life and required for the proper functioning of chemical reactions, hormone production, metabolism, growth, development, repair and regulation of every cell in the body. Are you eating enough for your hormones?
Carbohydrates
Carbohydrates are the body’s main source of fuel used for energy and are stored as sugar, starch and fibre. Restricting carbohydrates is detrimental for your hormones; it can result in your blood glucose levels dropping, triggering the release of one of our stress hormones, cortisol. Prolonged release of cortisol interferes with the hormonal cascade required for ovulation and menstruation and can lead to irregular periods and trouble conceiving.
Fats
Fat and cholesterol are the building blocks for creating steroid sex hormones (oestrogen and testosterone) and are required for fat-soluble vitamins to be absorbed in the body. Restricting healthy fats in your diet can result in hormonal imbalances and nutrient deficiencies. This is a worry for all women who still follow the seriously outdated low-fat dietary guidelines.
Of course, fats are not all created equally, so it’s important to know which are health promoting and which to avoid.
Fats to avoid: Trans fats
Trans fats are detrimental to human health as they increase LDL or “bad” cholesterol and decrease HDL or “good” cholesterol in the body, which heightens the risk of heart disease and ill health. Trans fats are found in fried and processed foods and margarines — always look for the word “hydrogenated” on packages and avoid this at all costs.
Fats to enjoy: Saturated fats
Enjoy in small quantities. Overconsumption of saturated fats can tip your cholesterol levels to being LDL dominant. Saturated fats include meat, chicken, dairy products and coconut oil.
Essential fatty acids
The goal is to have higher levels of omega 3s to 6s in your diet. Unfortunately, in most western diets, food choices tend to be higher in omega 6s. When eaten in excess, omega 6s can contribute to weight gain, imbalance blood glucose levels and lead to hormonal imbalances. Omega 6 fats are found in red meat, corn, canola oil, fried and processed foods. Omega 3s are found in wild-caught oily fish, walnuts, avocados, flax seed, chia seeds, flax and olive oil.
Protein
Proteins break down into amino acids, which are used as the building blocks for creating certain hormones such as thyroid hormones and insulin. Skimping on protein can lead to binge eating junk food and cause imbalanced blood glucose levels.
Swap around protein sources through the week to ensure you are getting a variety of nutrients. Always choose good-quality sources such as hormone- and antibiotic-free red meat, chicken, wild caught fish, organic tofu, tempeh, quinoa, beans and lentils.
Micronutrients
Micronutrients is the term given to minerals and vitamins. Certain dietary and lifestyle choices can deplete key micronutrients from your body, leading to deficiencies and hormonal imbalances. Unfortunately, a big hurdle we face in our world today is much of the food we have access to is grown in nutrient-deficient soil and sprayed with pesticides. Choosing spray-free, organic produce will help to mitigate this and ensure your food is as micronutrient rich as it can be.
Overconsumption of caffeine and alcohol also deplete micronutrients as they are diuretic, causing an increased loss of nutrients through urine and lack of absorption. Aim to have no more than one coffee per day, at least four alcohol-free nights per week and avoid binge drinking.
High stress is another factor as stress increases the body’s demand for micronutrients in addition to hindering
the absorption of nutrients, so it’s a bit of a catch 22. Key micronutrients for healthy hormones are:
Vitamin B
Vitamin B is required for hormone and neurotransmitter synthesis, which help you to feel calm, centred and your true self throughout the month.
It helps to reduce PMS symptoms and is required for adequate liver function and detoxifying excess hormones out of the body.
Vitamin B is needed to create energy and help reduce stress in the body.
Vitamin B-rich foods: dark leafy greens, citrus fruit, avocado, banana, wholegrains
and legumes.
Vitamin D
The sunshine vitamin plays a role in regulating insulin and thyroid hormones. If insulin is imbalanced, you may experience blood sugar crashes, sugar cravings, dizziness, irregular periods, acne and unusual hair growth.
A deficiency of vitamin D is associated with a high risk of thyroid antibodies, which are found in individuals suffering with autoimmune thyroid disorders.
Tip: Vitamin D is synthesised by the sun. Sit outside at midday for 15 minutes with your arms and legs exposed to increase your stores.
Calcium
Research suggests women suffering with PMS have lower levels of calcium than women with PMS-free cycles. Calcium-rich foods: sardines, seeds, broccoli, egg yolk and dairy products.
Iodine
The ovaries contain the highest concentration of iodine after the thyroid gland. Iodine deficiency can be a factor associated with PCOS (which causes irregular menstruation, cysts and scar tissue on the ovaries). Adequate iodine intake improves ovulation and reduces the risk of PCOS. Iodine deficiency is also linked with fibrocystic breast tissue, pain and an increased risk of breast cancer. Iodine-rich foods: mushrooms, seaweed, dairy products and seafood.
Magnesium
A fluctuation in serotonin (one of our feel-good neurotransmitters) has been associated with menstrual migraines and emotional stress. Magnesium has been shown to reduce the severity of serotonin fluctuations and therefore PMS symptoms via the mineral’s calming effect on the nervous system.
Magnesium is also a muscle relaxant, so increasing these foods may help reduce uterine cramps and menstrual migraines.
Magnesium-rich foods: cacao, green leafy vegetables, legumes and almonds.
Selenium
Low selenium levels can impair fertility in both men and women. Unfortunately, most soil is depleted of selenium, so it is important to increase this mineral in the food you eat. Selenium-rich foods: Brazil nuts, eggs, red meat and whole grains.
Zinc
Zinc is required for healthy oocyte development and ovulation; deficiency during pregnancy can lead to abnormal fertilisation or embryo development.
Because of its anti-inflammatory nature, zinc has been shown to help reduce dysmenorrhea (pain and cramping associated with menstruation) and hormone-related acne through its anti-inflammatory, wound-healing and collagen-promoting properties. Zinc-rich foods: beef, sunflower and pumpkin seeds, oysters and whole grains.
Beauty Smoothie
Serves: 1
½ cup frozen or fresh organic berries
(blueberries, raspberries, strawberries)
½ frozen banana
1 handful organic baby spinach
1g (or preferred dose) MSM powder
1 tsp chia seeds
1 cup coconut water
Add all ingredients into a high-speed blender
and blend until smooth.
Magnesium-Rich Peanut Butter Cacao Cups
Makes: 10 cups
3 heaped tbsp coconut oil
2 tbsp organic cacao powder
1 tbsp coconut sugar
2 tbsp organic peanut butter
(read the label and look for 100 per cent
crushed peanuts)
A few pinches Celtic sea salt
Bring a small amount of water to boil on the stove. Over the saucepan, place a heatproof bowl and add 1½ tbsp coconut oil and allow to melt.
Add 1 tbsp cacao and ½ tbsp coconut sugar and stir until combined.
Remove from heat and spoon mixture into chocolate mould/ice tray/cupcake cases until each is half full.
Place in the freezer and let sit for 15 mins.
Remove from the freezer and add a dollop of peanut butter on top of each base.
Repeat above steps.
When combined, pour the mixture on top until the peanut butter is covered.
Sprinkle sea salt on top of each cup.
Place back in the freezer for 20 mins or until set.
Allow 5 mins before serving so they melt a little.
Store in an airtight container in the fridge for up to
2 weeks.
Ema Taylor is a naturopath, clinical nutritionist and certified fertility awareness educator. For more, visit emataylor.com or @emataylornaturopathy on Instagram.
