We share which foods to focus on for optimal hormone health.
But our hormones play a very important role in our bodies.
A healthy diet can help keep hormones in sync.
Photograher: Greg Dupree Prop Stylist: Audrey Davis Food Stylist: Chelsea Zimmer.
Here’s an overview of what your hormones control and which foods keep them balanced.
How Diet Affects Hormones
What we eat affects the production of hormones and their signaling pathways.
In contrast, pesticides, alcohol and artificial sweeteners can negatively impact hormones.
Photograher: Greg Dupree Prop Stylist: Audrey Davis Food Stylist: Chelsea Zimmer.
You need enough calories too.
“Women’s bodies especially are very sensitive to scarcity.
Sudden weight fluctuations or changes in energy levels could also signal a hormonal imbalance.
How Hormones Work in Your Body
There are over 200 hormones in the body.
Estrogen, testosterone, cortisol, insulin, leptin, ghrelin and thyroid hormones are the most commonly known.
These are linked closely to metabolism, fertility and mood.
Here are the most common ones that fall under each area.
Insulin is also the hormone responsible for storing extra sugar as fat.
Leptin:This is released from fat cells and helps to control appetite and maintain weight.
It also tells the brain you are full.
It’s often referred to as the “satiety hormone.”
Ghrelin:This hormone is responsible for stimulating your appetite and is often called the “hunger hormone.”
Adrenaline:Our “fight or flight” hormone is released in times of stress and increases heart rate.
Melatonin:This hormone is released at night and prepares the body for sleep.
It’s often called our “sleep-inducing hormone.”
Cauliflower, Brussels sprouts, kale, cabbage and bok choy are cruciferous vegetables too.
“Consuming them regularly is one way to protect yourself from developing estrogen-dominant cancers,” says Barmmer.
Salmon and Albacore Tuna
Fat and cholesterol are the building blocks of hormones.
You need enough cholesterol to make sex hormones like estrogen and testosterone.
The key is to choose fats high inomega-3s, limit saturated fats and eliminate trans fats.
“The good fats in fish improve overall hormonal communication.
Not sure how to cook salmon?
We’ve got lots ofhealthy salmon recipesfor you to try.
High-Fiber Carbohydrates
When consideringhigh-fiber, think fruits, vegetables and whole grains.
“Eating a diet high in fiber can help clear excess hormones from the body,” says Azzaro.
Including some starch at dinner may help to regulate the hormones melatonin and cortisol too.
“In fact, some carbs can really help to mitigate elevated cortisol levels,” says Smith.
Incorporate probiotics like kimchi and yogurt too, she adds.
Alcohol interferes with several hormonal processes, from blood sugar control to estrogen metabolism.
According to a 2021 review inSleep Medicine, sleep deprivation is linked to reduced testosterone levels in men.
Cortisol also leads to carb cravings.
Exercise, meditation, sleep and eatingchocolate(we like that recommendation) boost levels of norepinephrine and serotonin.
Norepinephrine boosts energy, and serotonin is the “feel good” hormone.
