Most people living in this modern world have been around the block when it comes to diets; keto, banting, intermittent fasting, you name it! The harsh reality is that most of these diets might work for a little while, but are not sustainable, or effective, long term. There are two reasons for this:
- They are so restrictive that it is simply impractical and unsustainable.
- While men have a 24 hour hormone cycle, women have a monthly cycle. This means that these diets work well for men, whose bodies are the same every day, but may not be as effective for women, whose bodies are slightly different each day.
To learn more about hormone level fluctuations, and the different phases of the menstrual cycle, click here.
That being said, this blog will not be outlining a “diet”, but rather highlighting different food categories that enhance hormone health.
Anti-Inflammatory Foods
Period problems are rooted in inflammation (cramps, PMS, etc). By removing or decreasing certain inflammatory foods, the body is able to focus on important hormonal functions, rather than channeling all of its energy into fighting off inflammation.
Inflammatory foods to avoid or reduce:
- Vegetable oils
- Refined sugar and sugar-sweetened beverages
- Highly processed foods, especially processed meats
- Fried food
- Refined carbohydrates (white bread, etc)
- Dairy (especially dairy that comes from animals that have been treated with antibiotics and other chemicals. Dairy comes down to quality)
- Gluten
- Margarine
Unfortunately, these foods are hard to avoid. While it would be ideal to cut them out completely, reducing the intake of these inflammatory foods during your late luteal phase (just before your period) and during your period, will already be a big step towards easier periods.
Then there are anti-inflammatory foods that should be focused on:
- Healthy fats (extra virgin olive oil, avocado and avocado oil, coconut oil, etc)
- Fatty fish (salmon, sardines, anchovies, etc)
- Tomatoes
- Green, leafy vegetables like spinach and kale
- Broccoli and other vegetables
- Green tea
- Nuts and beans
- Fruits, especially berries
- Whole grains and fiber
- Turmeric and ginger
- Dark chocolate
These foods are all rich in nutrients, and most contain antioxidants and good fats, and help to fight inflammation.
Unprocessed Foods
Processed foods can contain harmful preservatives and chemicals that wreak havoc on our hormones. Prioritizing whole, or “real”, foods means focusing on foods that are closest to their natural forms (how you would find them in nature).
That being said, not all processed foods are inherently bad. It is important to be aware of what is in the foods you eat; learn to look at food labels! This can be overwhelming, but a good rule of thumb is that the less ingredients there are, the better! Furthermore, if you can’t pronounce it, it’s probably not good for you.
Herbs for Hormone Health
- Dandelion
- Peony
- Tangerine
- Ginger
- Licorice
- Parsley
- Red raspberry
- Vitex
- dong quai
- Bupleurum
- Poria Sclerotium
Eating to Stabilize Blood Sugar
There is a significant connection between blood sugar levels and hormones; therefore, it is important to eat in a way that promotes stable blood sugar levels.
Tips to keep blood sugar levels stable:
- Add protein and fats to your carbs
- Eat within 90 minutes of waking up
- Avoid drinking coffee on an empty stomach
- Eat three meals a day
- Walk or do light exercises after a meal
To go into more depth about how to stabilize your blood sugar, and to understand the connection between blood sugar and hormones, click here.
Intentional Eating
How we eat is just as important as what we eat.
- Eat in a calm environment
- Sit down to eat and don’t rush
- Chew your food thoroughly
- Eat without distractions; focus on what you are eating
- Don’t drink anything while you are eating, this dilutes your stomach acid and interrupts digestion
Eating for hormone health does not mean following a diet, but being intentional about what you put into your body. It is about focusing on healthy eating, and embracing food, instead of cutting down calories or cutting out specific food groups. At the end of the day, a healthy body leads to healthy hormones, and vice versa.
Embrace what your body does for you, and reward it with nourishment. It is not about perfection, but consistency.
