Do you suffer from hormonal imbalance?
Many symptoms that you may be suffering from can be improved by trying to balancing your hormones. Some of the symptoms of hormonal imbalance include fatigue, skin issues, weight management, infertility, PCOS and sleep.
By helping regulate mood, weight, metabolism, reproduction and sexual function, overall health is improved.
Fluctuations in hormones such as oestrogen, cortisol, ghrelin and many others occur in a women’s body. Certain nutrients are needed to produce hormones in the body. Optimising your intake of certain nutrients and opting for certain foods can help create and balance hormones in the body.
Try these tips help balance your hormones naturally.
Consume healthy fats
The balance of polyunsaturated fats (PUFA’s), both Omega-3 and Omega-6 in the body is extremely important for health. Seed based vegetable oils such as canola, peanut and soybean oil are higher in Omega-6 fats and low in Omega-3 fats.
Processed foods and snacks often contain high levels of Omega-6 and therefore there is very little risk of consuming too little but more of a risk with consuming too much. This combined with low consumption of Omega-3 can lead to inflammation in the body.
Omega-3 is crucial for proper cell function and hormone production. Omega-3 fatty acids are a large component of brain cell membranes and are required for cell-to-cell communication in the brain. Good quality sources include avocados, olive oil, free-range eggs, grass-fed butter, chia and flax seeds, oily fish and grass fed meat.
Top tip; add ½ an avocado to your salad or bean stew, smoothie or porridge. They also contain vitamins, minerals, carbohydrate and fibre! And they’re delicious!
Ensure you get sufficient sleep
While you sleep, your body repairs, recharges and creates hormones. Interrupted or poor sleep can disrupt our natural hormonal balance.
Top tip; get into bed and try and turn off all lights including your phone and TV, 30 minutes before you want to sleep to help you relax
Limit your intake of alcohol, caffeine & sugar
Sugar creeps into our food all the time especially if we rely on processed meals/snacks. Although a little sugar is allowed, when consumed in excess this can impact on hormone levels in the body affecting our health, weight and mood.
Top tip; swap sugary soft drinks and coffees for herbal teas and lemon infused water to help reduce your sugar intake.
Hard, strenuous exercise can increase cortisol levels and may worsen symptoms associated with a hormonal imbalance. Keeping a variety of fun ways to keep active can help maintain healthy exercise habits that are beneficial to health.
Top tip; Swap the heavy gym session for a power walk with a friend, yoga class or go to your favourite dance class to help you relax and re-energise whilst keeping fit.
Support the gut
Imbalances in the gut can relate to hormonal imbalances in the body. Many functions in the body stem from gut health.
Top tip; Eat a variety of vegetables every day to optimise your gut health so you can feel good from the inside out.