Hormone-Balancing Foods
You might have heard people say they are "feeling hormonal” when they are in a bad mood, but did you know there are more than 50 types of hormones that help the body function?
And when your hormone levels are higher or lower than usual, that can negatively impact your sleep, weight and mood.
The cause of these imbalances varies, depending on which hormones are affected. For example:
- You may have high cortisol (the stress hormone) levels due to lack of exercise, medications, prolonged stress or being overweight.
- Sex hormones like estrogen and testosterone can decline naturally as we age.
- Melatonin, which helps regulate your sleep/wake cycle, can be disrupted by light exposure, shift work, aging, diet, medications or other health conditions.
So, if you’re feeling tired, battling mood swings or are having trouble losing those last few pounds, you could be experiencing a hormonal issue. The good news is that there are a few powerhouse foods that could help you balance the scales again:
Avocados
can help balance hormones because they’re packed with healthy fats, fiber, folate and magnesium. One study reported that eating an avocado a day for six weeks significantly improved cortisol, glucose and insulin levels. Other research shows that avocados can boost sex hormones like estrogen and testosterone.
Broccoli.
While this veggie gives Riley nightmares in the animated movie Inside Out, it’s actually a dream come true for hormones like estrogen, testosterone and insulin. For women, broccoli can help reduce excess estrogen (which can cause mood swings, fatigue and weight gain). For men, it can help maintain energy levels and muscle mass.
Salmon
also helps if something fishy is going on with your hormones. Packed with omega-3s, this protein can help regulate melatonin, insulin, thyroid and sex hormone levels. While all omega-3s can reduce stress by lowering cortisol levels, one study found that Atlantic salmon specifically can lower the stress hormone by up to 29%.
Walnuts.
If you like them, go nuts! The tasty snack can help balance your melatonin, progesterone, testosterone and cortisol levels thanks to its omega-3s, antioxidants, magnesium and zinc content. That makes for less stress, reduced inflammation and better sleep. Plus, balancing your progesterone levels can even help relieve some menopause symptoms.
Just remember that some foods can interact with your medication, so it’s important to talk with your doctor before starting a new diet regimen.
How Can I Lose Weight?
If you’ve tried traditional exercise and diet-based methods but still struggle with fatigue and your weight, it might be time to talk to your doctor about your hormones.
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