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All about hormones part 5: Nutrition and Hormones

  1. Click below to read Part 4: All About Hormones Part 4: What Are Problems With Testosterone?

  1. While many people fear hormones IN our food, WHAT we eat can also make a significant difference in how our body makes hormones. A healthy and balanced diet can also improve our hormone levels and related symptoms. The following food can have a positive effect on our hormones.

1. Whole grains

  1. Whole grains contain all the nutritious components that would otherwise be lost. This gives you more nutrients and fiber that are processed more slowly than with refined grains. They also have a low glycemic value, which means they have a mild impact on our blood sugar levels. According to a report published in the New York Academy of Sciences in 2006, the replacement of high glycemic foods, such as fortified grains, with low glycemic foods , such as whole grains, recommended for improving hormone imbalances associated with breast cancer.

  2. Whole grains contain all the nutritious components that would otherwise be lost. This gives you more nutrients and fiber that are processed more slowly than with refined grains. They also have a low glycemic value, meaning they have a mild impact on our blood sugar levels. , such as whole grains, recommended for improving hormone imbalances associated with breast cancer.

  1. Whole grains can also help improve insulin levels, this is especially important if you suffer from insulin resistance or diabetes. It also helps reduce cravings and mood swings associated with hormonal imbalances. Examples of nutritious whole grain foods are 100 percent whole grain breads and cold cereals, steel cut oatmeal, brown rice, wild rice, quinoa, and pearled barley.

2. Linseed

  1. Flaxseeds provide a multitude of fiber and omega-3 fatty acids. According to the University of Maryland Medical Center, the plant compounds found in flaxseeds have estrogen-like properties that can help reduce hormone-related symptoms of menopause. You can eat flaxseed alone or use it as a nutritious addition to yogurt, smoothies, cereals, and anything else you bake.

  2. Flaxseeds provide a multitude of fiber and omega-3 fatty acids. According to the University of Maryland Medical Center, the plant compounds found in flaxseeds have estrogen-like properties that can help reduce hormone-related symptoms of menopause. You can eat flaxseed alone or use it as a nutritious addition to yogurt, smoothies, cereal, and anything else you bake.

3. Legumes

  1. Legumes are starchy, shelled vegetables that have significant amounts of protein and fiber. Like whole grains, legumes have a low glycemic index and promote fullness and sustained energy between meals. It's a good idea to focus on vegetarian protein sources with two of your three meals a day for better hormone levels.

  1. Healthy legume-based foods include: low-fat vegetarian chili, pea soup, lentil soup, steamed soybeans, humus, black bean burgers, fried or grilled tofu, chilled bean salads, and low-fat bean burritoâ € ™ s made from whole wheat tortillas.

  2. Healthy legume-based foods include: low-fat vegetarian chili, pea soup, lentil soup, steamed soybeans, humus, black bean burgers, baked or grilled tofu, chilled bean salads, and low-fat bean burritoâ € ™ s made from whole wheat tortillas.

4. Nuts and Seeds

  1. Nuts and seeds are the primary source of healthy unsaturated fats for those on a healthy diet. Nuts and seeds also provide protein, fiber, and vitamins and minerals that help protect body tissues and the immune system Including fat sources in our meals helps keep insulin and other hormones in check for two to three hours.

  2. Nuts and seeds are the primary source of healthy unsaturated fats for those on a healthy diet. Nuts and seeds also provide protein, fiber, and vitamins and minerals that help protect body tissues and the immune system Incorporating fat sources into our meals helps to keep insulin and other hormones in check for two to three hours.

  1. Because the intake of excessive saturated fat and trans fat increases our risk of diabetes and cardiovascular disease, it is a good idea to use butter, margarine, shortening and high-fat cheeses with nuts and seeds. to replace. Try adding ground flaxseeds to cereal or yogurt for extra fiber and omega-3 fatty acids - healthy fats that provide anti-inflammatory benefits. Nuts, sesame seeds, and peanut butter contain tryptophan - an amino acid that causes hormonal problems associated with anxiety. and can improve depression. Extra healthy nuts and seeds include almonds, walnuts, Brazil nuts, and pumpkin seeds.

5. Vegetables

  1. Vegetables are the primary sources of antioxidants - nutrients that help our body protect itself against infections and disease. A Mediterranean diet, one that emphasizes colorful vegetables, can cause hormonal problems associated with brought with the metabolic syndrome even undo. Most vegetables have a low glycemic index, except for skinless potatoes.

  2. Vegetables are the primary sources of antioxidants - nutrients that help our body protect itself against infections and disease. A Mediterranean diet, one that emphasizes colorful vegetables, can cause hormonal problems related to brought with the metabolic syndrome even undo. Most vegetables have a low glycemic index, except for skinless potatoes.

  1. This makes a diet that includes a variety of other vegetables conducive to healthy blood sugar, energy and mood. Variants that are particularly rich in fiber and nutrients are artichokes, asparagus, leafy greens, Brussels sprouts, cauliflower , broccoli, peppers and squash. If you have thyroid disease, talk to your doctor before consuming large amounts of cruciferous vegetables such as broccoli and cabbage, as they can interfere with thyroid medications.

  1. Estrogen and progesterone are the two main hormones produced by a woman's ovaries. These hormones play an important role in various processes in the female body. Estrogen is essential for the synthesis of bone tissue and the elasticity of the skin, as well as for the maintenance of healthy cholesterol levels.

  1. When estrogen levels are out of balance, it can be difficult to get pregnant if you are a woman of childbearing years. Women entering menopause often have symptoms directly related to declining estrogen production, including hot flashes and insomnia. Fortunately, certain foods that contain what are known as phytoestrogens can help restore the balance a bit. These steps can help many women :)

Step 1

  1. Increase consumption of soy products, such as tofu and soy milk. Soy products are naturally high in a certain phytoestrogen known as isoflavones. These substances act like estrogen in the body, naturally replenishing the amount the body is able to produce. Many soy products can be eaten normally to replace traditional dairy-based products such as cheese and milk. This makes it possible to add soy to the daily meal without having to make a special dish.

Step 2

  1. Eat at least one serving of cruciferous vegetables a day. Cruciferous vegetables, including broccoli, cauliflower and cabbage, contain some essential nutrients for the body. Cruciferous vegetables are also a source of phytoestrogenic compounds. These can help rebalance hormones. These vegetables are naturally rich in dietary fiber that can reduce the risk of cardiovascular disease and diabetes. Those are two problems people face more and more as they get older.

Step 3

  1. Start by adding flaxseed or flaxseed oil to foods such as yogurt and grains. Flaxseeds contain antioxidants and phytoestrogens in the form of lignans. Flaxseed contains more than twice the amount of phytoestrogens found in soy products and may help reduce the risk of estrogen-dominant breast cancer and menopausal symptoms. Flaxseed oil is also available in capsule form as a dietary supplement, available from the nearest health food store.

Step 4

  1. Eat strawberries and apricots as part of the daily diet. These fruits, too, are rich in lignans which are converted into phytoestrogens in the digestive system. A healthy diet is therefore not only good for the hormones, but also for our entire body.

  1. Hormonal fluctuations occur naturally in humans, especially during puberty and as we age a day. Although the previous suggestions were intended more for women, these following steps can be used by anyone who wants to make sure that the hormones are in order. You will soon find that many of these ideas are also good for people who don't have problems with hormones:

Step 1

  1. Reduce the consumption of products with saturated fat, such as red meat and fast food. Even if you eat foods with healthy essential fatty acids, these saturated fats can compete with the good fats for absorption. An excess of saturated fat can lead to estrogen dominance - a condition in which the hormonal balance is disrupted by excess estrogen. This can lead to symptoms such as weight gain, mood swings, and cysts. Eat healthy sources of essential fatty acids such as salmon, mackerel, flaxseed, and nuts.

Step 2

  1. Replace sources of simple carbohydrate foods with complex carbohydrates, including fresh and frozen fruits, vegetables, whole grains, beans and legumes. Simple carbohydrates found in refined sugar and white flour do not have dietary fiber that is essential for digestion and hormonal balance. Eating a variety of complex carbohydrates helps the body with a balanced diet. Complex carbohydrates also help the body to keep insulin and glucose regular, helping to maintain a balance in hormone levels.

Step 3.

  1. Make sure that every meal contains a source of high-quality protein. Soy proteins contain so-called isoflavones that act as estrogen once they are in the body, albeit at a much lower level than the hormone itself. This can be an important consideration when you are in perimenopause, which is a transition phase when the body decreases estrogen production and menstruation is less frequent. When a person is in perimenopause, proteins can reduce problematic symptoms.

  2. Make sure to include a source of high-quality protein with every meal. Soy proteins contain so-called isoflavones that act as estrogen once they enter the body, albeit at a much lower level than the hormone itself. This can be an important consideration when you are in perimenopause, which is a transition phase when the body decreases estrogen production and menstruation is less frequent. When a person is in perimenopause, proteins can reduce problematic symptoms.

Step 4

  1. Emphasize foods with a low glycemic index and limit the intake of foods with a higher glycemic index such as potatoes and bananas. The glycemic index measures the effect that carbohydrate foods have on your blood sugar. foods that are high on the glycemic index are not necessarily unhealthy, they can lead to hormonal fluctuations in people who are sensitive to carbohydrates. Refined foods containing sugar or white flour are generally quite high on the glycemic index. Some fruits and vegetables are also high, so always check the glycemic index before eating.

  2. Emphasize foods with a low glycemic index and limit the intake of foods with a higher glycemic index such as potatoes and bananas. The glycemic index measures the effect that carbohydrate foods have on your blood sugar. foods that are high on the glycemic index are not necessarily unhealthy, they can lead to hormonal fluctuations in people who are sensitive to carbohydrates. Refined foods that contain sugar or white flour are generally quite high on the glycemic index. Some fruits and vegetables are also high, so always check the glycemic index before eating.

Step 5

  1. Eat multiple meals a day, including breakfast. Skipping meals slows your metabolism and increases the body's efficiency of storing calories as fat. This can lead to weight gain and can affect hormonal balance because more estrogen is present in the body's fat stores. Eating several times a day helps keep blood sugar at an even level, keeps our metabolism at a steady rate, and can restore balance to our hormones.

  2. Eat multiple meals a day, including breakfast. Skipping meals slows your metabolism and increases the body's efficiency of storing calories as fat. This can lead to weight gain and can affect the hormonal balance because more estrogen is present in the body's fat stores. Eating several times a day helps to keep blood sugar at an even level, keeps our metabolism at a steady rate, and can help with restore balance to our hormones.

  1. Click below to read Part 6: All About Hormones Part 6: Supplements and Herbs



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