Food for Hormones: the good, the bad, the ugly
Our diet has the ability to help or hinder our delicate hormone balance. The things you eat throughout the month will impact how you experience your next period. Here are some of the best foods that promote hormone balance, and some of the worst for hormone disruptions.
The Good
Cruciferous Vegetables – hormone metabolism
The cruciferous family of vegetables contains a compound that assists in the breakdown of oestrogen and enhances liver detoxification pathways that are essential for oestrogen metabolism. The fibrous nature of these vegetables promotes regular bowel motions which is the the main elimination pathway for hormones. Cruciferous vegetables balances hormones by breaking down, metabolising and excreting oestrogen.
Sources:
Broccoli
Cauliflower
Kale
Brussel sprouts
Cabbage
Kohlrabi
Phytoestrogens – oestrogen balance
Phytoestrogens refer to plants that have oestrogen-like activity within the body and they carry out similar functions to the oestrogen our bodies create. When we consume phytoestrogens the brain does not need to signal to the ovaries to create more and it prompts the liver to clear some out. This is great in conditions that present with excess oestrogen such as endometriosis and premenstrual syndrome. In times of reduced oestrogen such as menopause, phytoestrogens are a great addition to the diet as they mimic our bodies oestrogen and create a smoother transition.
Sources:
Flaxseeds
Tofu & tempeh
Soy milk
Lentils
Healthy Fats – hormone creation
Hormones are created from fat and cholesterol, without dietary intake all hormones will suffer. Fat intake is also essential for the absorption of vitamins A, D, E and K – their female hormone roles include:
Vitamin A: healthy endometrium growth
Vitamin D: immune regulation (endometriosis) & bone health (menopause)
Vitamin E: decreases inflammation (period pain), reduces breast tenderness & mood dysregulation
Vitamin K: normal blood clotting (heavy periods)
The sex hormones oestrogen, progesterone and testosterone are produced by cholesterol and one of the ways the body makes cholesterol is through the consumption of fat. A low-fat diet can result in nutrient deficiencies and hormone imbalances.
Sources:
Extra virgin olive oil
Avocado
Nuts & seeds
Coconut oil
Eggs
Fish: salmon, mackerel, sardines
Anti-inflammatories – symptom reduction
When there is an imbalance of progesterone to oestrogen an excess of pro-inflammatory mediators can cause symptoms of pelvic, lower back and joint pain throughout the body. We can counteract the inflammation by providing the body with anti-inflammatory foods and reducing foods that are pro-inflammatory.
Sources:
Ginger
Turmeric
Garlic
Berries
The Bad, the Ugly
Sugar (simple carbohydrates)
A tough one as it is so common to crave sugar towards the end of a cycle. High sugar intake is associated with elevated oestrogen which as we know, is often what causes many symptoms of PMS. The inevitable crash from the sugar increases cravings, creating a vicious cycle. By reducing simple carbohydrates within the diet, you can avoid both the crash from sugar and the crash from elevated oestrogen.
Alternatives:
Lollies —> Fruit
Fizzy Drinks —> Mineral water with lemon, Totum Resilience
Cadbury chocolate —> over 70%
Coffee
As a women’s health naturopath I’m yet to meet a female who drinks more than one coffee per day who does not experience some level of anxiety, bowel change, or sleep disturbance. Coffee depletes nutrients that are essential for balanced hormones. It robs the body of magnesium and flushes out B vitamins which are needed to fight PMS. Low magnesium results in increased period cramps and sugar cravings, while low B vitamins results in heightened mood swings and increased premenstrual anxiety.
Alternatives:
Sugar with your coffee —> no alternative, just cut!
Coffee first thing in the morning —> Breakfast first, coffee after at least an hour after waking & food!
Magnesium & B vitamin deficiencies —> Adrenal energy support
The coffee itself —> Green tea, matcha green tea, Totum Ground Me Tea
Dairy
Dairy products can raise insulin levels in the body which promotes the production of androgen hormones (predominantly male hormones) such as testosterone. Elevated male hormones in females can exacerbate conditions such as acne and polycystic ovarian syndrome (PCOS) while also disrupting ovulation. Depending on the quality of the dairy, it may contain synthetic oestrogen that was given to the animal to enhance the production of its milk which may increase synthetic oestrogen levels in the consumer. Not only does dairy throw off our own hormonal balance it adds synthetic ones to the mix.
Alternative:
Dairy milk —> good quality oat, almond or soy
Dairy chocolate —> non-dairy brands: loving earth, bennetto, loco love
Cheese —> nutritional yeast flakes, cashew cheese, avocado
Yoghurt —> coconut yoghurt, oats, stewed apples
Alcohol
Alcohol directly affects the part of the brain that is responsible for regulating all hormones, this impacts the communication that signals the ovaries to produce more or less oestrogen, ultimately leading to an imbalance. The liver will prioritise the detoxification of the most toxic substance. This means it will process the alcohol that has been consumed prior to oestrogen, resulting in elevated circulating oestrogen and her coinciding symptoms.
Alternative:
Depending on the frequency & amount you may be drinking, try reducing the habit by searching for what the alcohol gives you. If it is to relax after a long day, try meditation or an Epsom salt bath. If it’s socialising, try scheduling catch-ups over breakfasts & morning walks. If it is stress and other mental health concerns, I would love to support you – click here to book an appointment.
Tip to break at home drinking habit: use the same glass you’d usually have your alcoholic beverage in and instead pour mineral water or a non-alcoholic beverage. You brain enjoys the routine of the same glass while your body appreciates the break from alcohol.
If you’re experiencing symptoms of a hormone imbalance or struggling to break up with one of the above, I’d love to support you through a holistic assessment.