No doubt you’re well aware of how important a balanced diet is for staying healthy and this can be true for your hormones too. When it comes to reducing Premenstrual Syndrome (PMS) symptoms, some foods are much more beneficial than others. Today, I’m going to talk a little bit about some of the foods that you’ll want to be eating plenty of to balance your hormones!
The following are some nutritional tips that you can incorporate to balance hormones:
- Add more Fat: Fats are essential to building hormones and creating stable blood sugar (Good sources – nuts, seeds, cold-water fish, grass-fed pastured meat, olives, avocados and eggs)
- Omega-3 fatty acids: According to research published in the International Journal of Gynecology and Obstetrics, omega-3 fatty acids can help to reduce menstrual cramps. If you’re often affected badly by cramps, increasing your omega-3 intake could have a beneficial effect. In one study, women who took omega-3 supplements every day for 3 months noticed a positive difference in the severity of their cramps. My favourite Omega 3 supplement is our Omega Smoothie. This is literally the BEST taking liquid Omega! You will be pleasantly surprised and find yourself wanting more! Take 1 Tbsp per day to help to balance your hormones.
- Eliminate Sugar: Sugar is inflammatory and causes blood sugar spikes which causes extreme hormone imbalances
- Eat more Brassicas: Broccoli, kale, cauliflower, Brussel sprouts and cabbage are rich in DIM (Diindolylmethane) and Sulphur which supports the processing of estrogen and feeds the good gut bugs (who help get the estrogen out). Aim for 3 cups per week.
- Boost your Bacteria: Probiotic foods improve hormones, skin, mood and libido by allowing for excess hormones to be removed and cutting down on stressors that create the imbalance in the first place (Sauerkraut, kefir, homemade yogurt, Kombucha and kimchi). Try this probiotic to boost your beneficial bacteria — Ultra Flora Balance
- Add ground flax to your daily diet: 2 tablespoons of ground flax daily has been shown to reduce risk factors to estrogen-related cancers by as much as 70%!
- Eat protein with every meal to balance your blood sugar, which is the secret to happy hormones
- Eliminate excess caffeine and alcohol
- Reduce or eliminate gluten and most dairy (except plain yogurt, kefir and goat cheese)
Seed Cycling
Seeds can be used to influence your hormones. This is particularly useful for women experiencing irregular or heavy periods, PMS, struggling with infertility and even women going through peri-menopause and menopause.
How to Seed Cycle
Day 1 to Day 14 (Day 1 is the first day of your cycle): During the follicular phase more estrogen is needed to build up the uterine lining. Eating 2 tablespoons of fresh ground flaxseed and pumpkin seeds can naturally increase your estrogen levels.
Day 15 to Day 30 (Ovulation to cycle start): During the luteal phase the corpus luteum begins to release progesterone. Eating 2 tablespoons of fresh ground sesame seed or sunflower seeds daily naturally boosts progesterone production.
Download a Healthy Hormone Menu Plan here!
Until next time!
Dr Cobi