- Stick to right diet. Hormones need nutrients which provide the building blocks to maintain balance. Nutrients from healthy foods build blocks keeping our hormones under control. The amount of hormones in our body is determined, in big part, on the way we eat. Whole foods, such as raw and cooked vegetables, nuts, seeds, beans and gluten-free grains nourish our body. These products contain valuable fiber and phytochemicals, helping to regulate the hormones.
- Avoid refined carbohydrates, such as white flour, sugar and sweeteners, white rice, bread and any processed food. These are high on the glycemic index and keep our insulin and blood sugar on high levels – which in turn can cause metabolic syndrome and deregulate our hormones.
- Eat healthy fats, such as avocados, nuts and seeds. Don’t process them however to prevent fat oxidization – just serve them raw. Include 2-4 tablespoons of chia seeds, flax seeds, hemp seeds and walnuts in your daily diet. These contain beneficial omega 3 fats, protein and fiber. Stay away from omega 6 oils, such as corn oil, safflower oil, sunflower oil, sesame and soybean oils – even if they’re cold pressed. Minimize saturated fats found in butter, dairy and meats. Studies show that women who eat large quantities of animal products experience higher estrogen levels and have three times the risk of breast cancer than women who stay away from these products. 1
- Take 4-6 hours break between meals. That promotes healthy digestion and better food absorption. Having a gap between meals can also help you lower your insulin levels – contrary to a popular belief. And as we know too much insulin leads to fat storage, insulin resistance and metabolic syndrome.
- Start with a right breakfast. Mix low glycemic fruits such as berries and greens into a nutritious smoothie. Add some hemp, chia or flax seeds and you have an energizing drink to keep you going for the rest of the day and give your hormones a healthy boost. Opt for superfoods if possible, such as maca powder, turmeric, chlorella and spirulina to enhance your smoothie even further.
- Ditch the coffee. Yes really – that’s a hard one, but it can be done. We tend to think we are addicted to a coffee. But it’s just a habit. And habits can be changed. It won’t be easy – but it will be worth it. I have worked with many clients to help them get off the coffee and to their surprise once the coffee was gone, so were the headaches and other pains. They now admit to be feeling much better and find their energy level more stable. By dropping the coffee, they found their freedom.
- Exercise 30 minutes every day. Walk, jog, dance or ski – just get active. This also keeps our hormones on healthy levels – by the end of the day, not only food is to be blamed. Exercise restores insulin sensitivity and burns excess sugar. Yet studies show that we find it easier to stop smoking than to exercise regularly. If you can identify yourself with this statement, it’s time to change! Start small – just go for a short walk each day and see how good it makes you feel. Intensify the exercise with time. You will love the results.
- No time to look after yourself? Think twice. If you don’t look after yourself, who will? Take few minutes each day to relax, lie down and meditate, or do something fun instead. Manage your stress with deep breathing, appreciation and gratitude .
- Have 7-9 hours of sleep. Sleep deprivation can lead to metabolic and endocrine changes, which can have negative impact on our glucose tolerance, insulin sensitivity and evening concentration of cortisol. That can also decrease leptin levels and raise our appetite. Hormones work hard while we sleep to restore main bodily functions to be ready for the next day. Lack of sleep disrupts all that work – and we end up complaining of insomnia and fatigue. There are many reasons why we lose sleep – stress, worries and eating late can be few of them.
- Stay away from allergenic foods. Not everyone has allergic reactions, yet I have seen many people coming to my practice with food sensitivities of which they didn’t even realize they were having. Glutinous grains such as wheat, spelt, rye and barley are usual offenders. Dairy comes close after. I recommend that anyone with history of hypothyroidism goes on a gluten free diet for a while – and see if it makes them feel better. Dairy is a frequent allergen. Observe the symptoms as you introduce new foods and write down any changes in your journal.
Are you ready for a fabulous, younger and lighter you?
The Hormones In Harmony BootCamp helps you recharge your health, beat belly fat, enjoy boundless energy and feel younger longer. 6 weeks group coaching program, weekly slide presentation on specific hormone, with recipes and menu plan. You’ll be empowered and inspired to take the right action for your whole body transformation.
Gila Lacerte, certified Functional Nutrition Coach and Detox Specialist. Gila helps women over 40 lose extra weight and keep it off with a green diet and hormone balancing strategies. Gila has 40 years experience and studies in the field of holistic health and detoxification to achieve whole body transformation. Every women deserves to be vibrantly healthy.