Hormonal imbalances, that can be caused by several factors, have become increasingly common with today’s fast-paced modern lifestyle.
Fortunately, a nutritious diet may help improve your hormonal health and allow you to feel and perform your best. Here are some diet changes you can try.
Eat Enough Protein
Consuming protein is extremely important. Dietary protein provides essential amino acids that your body can’t make on its own and must be consumed every day in order to maintain muscle, bone and skin health. In addition, protein influences the release of hormones that control appetite and food intake. Aim for a minimum of 20–30 grams of protein per meal.
Eat Healthy Fats
For optimal hormonal functioning, your body needs the right amount of good fats as hormones thrive on fat production. Include one in your daily diet to maintain the perfect amount of good fat in your body. Healthy fats like coconut oil, olive oil, sweet potatoes, avocados and nuts help keep estrogen levels balanced. For example, unsalted Brazilian nuts, Macadamia and Walnut are rich in Omega 3. The anti-inflammatory effects of Omega 3s contribute to hormone balance.
Consume Enough Fiber
Fiber is an important component of a healthy diet. Studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full and satisfied. High fiber intake has been linked to improvements in insulin sensitivity and the hormones that control hunger, fullness and food intake. To protect against insulin resistance and overeating, make sure you eat fiber-rich foods on a daily basis.
Drink Green Tea
Green tea is one of the healthiest beverages around. In addition to metabolism-boosting caffeine, it contains an antioxidant known as epigallocatechin gallate (EGCG), which has been credited with several health benefits. In fact, green tea has been linked to increased insulin sensitivity and lower insulin levels for people who are overweight, obese or have diabetes.
Foods to Avoid
Dairy, sugar, gluten, processed foods, and animal protein are all food items to skip if you’re eating with your health in mind, but it’s also important to make sure you don’t over-consume caffeine, and alcohol as well as consuming too many or too few calories.
Hormones impact growth and development, metabolism, digestion, fertility, stress, mood, energy, appetite, weight and more. Maintaining a healthy diet keeps hormones balanced. Not eating enough total calories, healthy fats or fiber can disrupt hormones and may lead to conditions like obesity, diabetes, infertility and cancer. Lack of sleep, stress, alcohol and processed foods can also throw off hormones directly or indirectly by influencing the gut microbiome, which keeps hormones balanced.
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