medically reviewed by Dr Neethu
6 mins readWhat makes a woman a woman? Does the answer come easy?
Probably Yes.
It's the hormones.
Hormones are an essential part of her being. They have a crucial role in her overall health and well-being. They affect many things, including mood and energy levels, skin conditions, reproductive health, etc. Maintaining hormonal balance is vital for ensuring a good quality of life for women of all ages.
In this blog, we will learn how to maintain an optimal hormonal balance through diet and nutrition naturally.
Hormones act as chemical messengers that control and regulate various bodily functions. Hormones like oestrogen, progesterone, and testosterone play an essential role in
When a woman reaches menopause, hormones begin playing havoc in her body. At this stage, it becomes essential to manage the hormones to transition through this phase easily. What better way to do this than a holistic approach?
Let's look at how modifications to the diet can bring a sea of change. You can include the following in a hormone balance diet.
Whole grains, lean proteins, and fruits and vegetables provide essential nutrients.
Avocados, nuts, and olive oil are healthy sources of fat which support hormone production.
Aim for balanced meals with carbohydrates, protein, and healthy fats to stabilize blood sugar levels and produce hormones.
Fibre from foods like vegetables, fruits, and whole grains aids in digestion and balance hormones naturally
Phytoestrogens are naturally found compounds in plants which mimic the properties of oestrogen. This aspect of them makes them a sought-after natural supplement for balancing hormones. They can help in managing hormonal fluctuations in women.
Phytoestrogen contributes to bone health and heart health, too, as oestrogen also has a direct impact on these.
Here, we share some of the top 10 foods to help you reach your hormonal balance goals.
1. Salmon, rich in omega-3 fatty acids, is known to help regulate hormones.
2. Berries are full of antioxidants, which can protect your cells from damage and support hormonal health.
3. Broccoli contains fibre and phytoestrogens that can aid in balancing hormones.
4. Yoghurt is a source of probiotics, which can promote gut health. A healthy gut microbiome also contributes to hormonal balance.
5. Flaxseeds are high in fibre and phytoestrogens, making them a great addition to a hormone-balancing diet.
6. Eggs are a rich source of protein and omega-3 fatty acids and can be had every day.
7. Legumes like beans, lentils and chickpeas for those who wish to have vegetarian options as a source of protein
8. Cruciferous vegetables like cabbage, cauliflower, kale and radish can be included in your daily diet.
9. Herbs and spices like garlic, ginger, turmeric, and paprika have anti-inflammatory properties
10. Low-sugar seasonal fruits like apples and pears can be consumed in moderation.
For natural remedies for hormonal imbalances in females, you must seek foods containing the following vital nutrients.
It's not just what you eat; how you eat can also impact hormonal balance.
1. Eating regularly can help stabilize blood sugar levels and, in turn, hormonal balance.
2. Learn the art of portion control. Neither overeat nor undereat
3. Do not turn to food as a coping mechanism to manage stress and emotions. Avoid emotional eating
While focusing on hormone-balancing foods, it's equally important to be aware of foods that can disrupt hormonal balance. These include:
Processed foods often contain unhealthy fats, excessive sugar, and artificial additives that can disrupt hormones.
Too much sugar can cause insulin resistance, affecting hormone balance. Opt for natural sweeteners in moderation.
Trans fats and excessive saturated fats can negatively impact hormones. Choose avocados and nuts for healthy fat.
My libido is back to normal after eating the right kind of foods for more than 6 months
- A Nirva Client
Hydration plays a vital role in hormone balance. When adequately hydrated, your body can efficiently transport hormones throughout your system. Drink plenty of water throughout the day to support optimal hormonal health.
In addition to dietary choices, certain lifestyle factors can significantly influence hormonal harmony:
Seven to eight hours of sound sleep each night can do wonders. Poor sleep can disrupt hormone production and regulation.
Chronic stress can lead to hormonal imbalances. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises into your routine.
Exercise helps maintain hormonal balance by promoting circulation and reducing stress. Aim for at least 150 minutes of moderate-intensity exercise per week.
Achieving hormonal balance naturally is a crucial part of your treatment for menopause. This holistic approach includes both dietary and lifestyle modifications. With dedication and consistency, achieving hormonal balance is close.
Dr Rinku Somani
Dr. Rinku Somani brings over 13 years of dental expertise, but her impact stretches far beyond fixing smiles. She's a dynamic force in health and wellness, reshaping lives with her innovative approach that intertwines dental care with holistic lifestyle transformations. When she's not in the clinic, Dr. Somani transforms into a passionate writer and culinary artist. Her explorations in healthcare and cooking are more than just pursuits; they're her ways of weaving joy and well-being into everyday life. Driven by her motto, "Be creative, be well!", she embodies a spirit of innovation and health. Dr. Somani's world is filled with the joy of cooking and baking, creating meals that are as nutritious as they are delicious. Her leisurely walks and adventures in new places are her sanctuaries, sparking inspiration and tranquility in equal measure. With a personality as vibrant as her career, she's a self-proclaimed 'chatterbox' and a genuine 'foodie', perfectly blending her love for lively conversations with her culinary passions.
Diet plays a significant role in achieving hormonal balance. Opting for a hormone-balancing diet involves choosing foods rich in nutrients like omega-3 fatty acids, antioxidants, Fibre, and phytoestrogens. These nutrients can support hormone production, regulation, and overall health.
Phytoestrogens are naturally occurring plant compounds that have a similar structure to oestrogen, a female hormone. This can help regulate hormonal fluctuations, support bone health, and potentially alleviate menopausal symptoms in women.
Mindful eating practices, such as eating regularly, portion control, and avoiding emotional eating, can help stabilise blood sugar levels, reduce overeating, and support hormonal balance by promoting a healthy relationship with food.