Foods To Eat To Balance Hormones

Hormones are chemicals your body produces that influence your physical development, energy, moods and metabolism. Men and women can experience hormonal imbalances, which are common during puberty, times of stress and mid-life, when men's testosterone and women's estrogen levels shift. Diseases such as thyroid disease, breast cancer and insulin resistance are also associated with imbalanced hormones. In addition to necessary medical treatments, a healthy, balanced diet may improve your hormone levels and related symptoms.

Whole Grains

Whole grains contain all nutritious components of the grain. Because of this, they provide more nutrients and fiber and are digested more slowly than refined grains. They also are low-glycemic, meaning they have a mild impact on your blood sugar levels. According to a report published in the "Annal of the New York Academy of Sciences" in 2006, replacing high-glycemic foods, such as enriched grains, with low-glycemic foods, such as whole grains, is recommended for improving hormone imbalances associated with breast cancer. Whole grains may also help to improve levels of the hormone insulin, which is important if you have insulin resistance or diabetes. It also helps to manage food cravings and mood swings associated with hormonal imbalances. Examples of nutritious whole grain foods include 100 percent whole grain breads and cold cereals, steel-cut oatmeal, brown rice, wild rice, quinoa, pearled barley and air-popped popcorn.

Legumes

Legumes are starchy, podded vegetables that provide significant amounts of protein and fiber. Like whole grains, legumes have a low glycemic index and promote fullness and sustained energy between meals. Carolyn Dean, author of "Hormone Balance: A Woman's Guide to Restoring Health and Vitality," recommends emphasizing vegetarian protein sources in two of your three daily meals for improved hormone levels. Healthy foods based upon legumes include low-fat vegetarian chili, split-pea soup, lentil soup, edamame, or steamed soybeans, hummus, black bean patties, baked or grilled tofu, chilled bean salads and low-fat bean burritos prepared in whole grain tortillas.

Nuts and Seeds

Nuts and seeds are prime sources of healthy, unsaturated fat. They also provide protein, fiber and vitamins and minerals that help protect your body tissues and immune system. Incorporating fat sources into your meals helps to keep your insulin and other hormone levels in check for two to three hours, according to Dean. Since excessive saturated fat and trans fats intake increases your risk for diabetes and heart disease, replace butter, margarine, shortening and high-fat cheeses with nuts and seeds routinely. Try sprinkling ground flax seed on your breakfast cereal or yogurt for added 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 may improve hormonal problems linked with anxiety and depression. Additional healthy nuts and seed varieties include almonds, walnuts, Brazil nuts and pumpkin seeds.

Vegetables

Vegetables are prime sources of antioxidants -- nutrients that help your body protect itself from infections and disease. According to the "Annal of the New York Academy of Sciences" report, a Mediterranean-style diet, which emphasizes colorful vegetables, may reverse hormonal problems associated with metabolic syndrome. Most vegetables are low-glycemic, other than skinless potatoes. Thus, incorporating a variety of other vegetables into your meals and snacks promote healthy blood sugar, energy and mood balance. Varieties particularly rich in fiber and nutrients include artichokes, asparagus, leafy greens, Brussels sprouts, cauliflower, broccoli, bell peppers and squash. If you have thyroid disease, talk to your doctor before consuming high amounts of cruciferous vegetables, such as broccoli and cabbage, however, since they may interfere with thyroid medications.