Hormone imbalances occur in women whose estrogen and progesterone levels have become unstable. Although symptoms can range from mild to severe, hormone imbalances at any level can cause disruptions in your quality of life. Fortunately for most women, symptoms can be reduced by altering your diet to emphasize low-calorie, nutrient-rich foods in the place of their sugary and fattening alternatives.
Hormone Imbalance
Stress, poor nutrition, lack of exercise and other lifestyle factors can contribute to your body’s ability to maintain proper levels of estrogen and progesterone. Since protein is an essential nutrient for enzyme and hormone production, make sure you get the recommended daily intake of 50 g of protein by eating plenty of foods such as nuts, lean meats, low-fat dairy products, spinach, soy products and quinoa.
Essential Vitamins and Minerals
According to the Mayo Clinic, hormone imbalances experienced during premenstrual syndrome may be caused due to low levels of minerals and vitamins. Make sure you have a steady intake of minerals such as calcium, manganese, potassium and phosphorous by building your diet around whole grains, leafy greens and lean proteins. Fresh fruits such as apples, oranges and blueberries contain high quantities of vitamin C as well as other essential vitamins.
Good Nutrition Habits
Foods such as sweets, soft drinks, white breads and ice cream have high-glycemic indexes that may contribute to hormone imbalances by causing spikes in your blood sugar levels. Reduce the likelihood of glucose dips during the day by eating three solid meals at evenly spaced intervals throughout the day. According to the Christiane Northrup website, essential fatty acids such as omega-3 and omega-6 fats may help hormone imbalances by nourishing the brain and nervous system. Good sources of these fatty acids include eggs, soybeans, walnuts, coldwater fish and high-quality flaxseeds.
Safety Concerns
Due to the growth hormones used in raising livestock, poultry and other meat sources, women experiencing hormone imbalances may want to avoid some conventional animal products. Dairy foods such as cheese and butter may contain high amounts of pesticides and hormone residue that may potentially alter your estrogen and progesterone levels. For best results, purchase your meat and dairy products from all organic sources, and talk to your diet before making any radical changes to your diet.
References
- MayoClinic.com; Premenstrual Syndrome: Causes; Dec. 8, 2009
- Christiane Northrup; Nutrition: Hormone-Balancing Food Plan; Christiane Northrup; Aug. 21, 2009
- Harvard Medical School: Glycemic Index and Glycemic Load For 100+ Foods
- "Annals of Nutrition and Metabolism"; Hormonal Responses To A Fast-Food Meal Compared With Nutritionally Comparable Meals of Different Composition; May 29, 2007
- Native Remedies; Hormone Imbalance; 2011
- MedlinePlus: Hormones
- Biology Online; Hormone Production; Jan. 1, 2000
