Hormones are the chemical messengers of the human body. MedlinePlus explains that hormones help with growth and development, sexual functioning, mood, reproduction and metabolism. Many things can affect hormonal levels, including illness or nutritional deficiencies. Your diet can have an impact on hormone levels, and there are ways to help balance your hormones through food choices. If you have hormonal imbalances, see your doctor for testing and an accurate diagnosis and appropriate treatment recommendations. Talk with your doctor about how you can help your hormones through the food you eat.
Step 1
Consume an appropriate amount of calories for your needs. If you consume too many calories, you can become obese or overweight, which impacts hormones. Adipose tissue, or fat tissue, contains estrogens, and an excess can lead to an increased risk of postmenopausal breast cancer, suggests a study published in the "Annals of the New York Academy of Sciences."
Step 2
Eat soy products or foods high in soy isoflavones if you are menopausal and lacking estrogen. The Linus Pauling Institute says these plant estrogens can weakly mimic estrogen in the body. If you have a history of hormone-dependent cancer, such as breast or endometrial cancer, consult your doctor before adding these foods to your diet to make sure it is safe for you to do so.
Step 3
Add plenty of fiber to your diet. According to a 2008 study published in the "Journal of Steroid Biochemistry and Molecular Biology," premenopausal women who consumed a high-fat and low-fiber diet had higher serum estrogen levels than those who consumed a lower-fat, high-fiber diet. Although fat was found to have more impact on estrogen levels than fiber, fiber still plays a role in maintaining weight and mediating estrogen levels.
Step 4
Eat whole grains, cruciferous vegetables, fresh fruits and vegetables, and legumes. Breastcancer.org says these foods help bind estrogens, alter estrogens and block estrogens, thus helping to minimize estrogen levels. This can be important for women who have had hormone-dependent cancers and need to avoid high levels of estrogen.
Step 5
Consume foods high in zinc, which affects thyroid function and alter hormone levels. Dietary sources of zinc include red meat, chicken, cheese, shellfish, legumes, mushrooms and pumpkin.
Tips and Warnings
- You might want to explore supplements that might help with hormone balance, such as DHEA or wild yams. These can interact with medications and other supplements, so talk with your doctor about any possible adverse interactions.
- Talk to your health care provider before eating to balance your hormones. Talk to her about how hormones can affect your health and any precautions you should take. Before using any supplements for hormones, ask whether they are safe for you to consume.
References
- Nvvm.org; "Annals of the New York Academy of Sciences"; "Adjuvant Diet to Improve Hormonal and Metabolic Factors Affecting Breast Cancer Prognosis"; F Berrino et al; 2006
- Linus Pauling Institute at Oregon State University: Soy Isoflavones
- PubMed.gov; "The Journal of Steroid Biochemistry and Molecular Biology"; "Fat/fiber Intakes and Sex Hormones in Healthy Premenopausal Women in USA"; M Aubertin-Leheudre et al; 2008
- Breastcancer.org: Food and Drink to Lower Estrogen Levels?
- University of Maryland Medical Center: Zinc
- MedlinePlus: Hormones
