Women’s hormones can be controlled in 2 ways, 1 through food, and 2 in a natural way. So in this post, we will first discuss the top 10 food for women’s hormones and at the end of the post, we will discuss the natural method.
When you think about hormones, you often immediately think of reproductive health. But they are not just heavily involved in keeping the reproductive system functioning: Hormones can affect your mood, stress levels, appetite, and overall health.
Diet is integral to women’s hormone health, especially by regulating your gut health. Thankfully, there are certain foods that can help you balance your hormones, so we can select the Top 10 Food for Women’s Hormones that regulate hormones and fuel our bodies with those.
Consider adding some of these Top 10 Food for Women’s Hormones-friendly foods into your daily diet to keep your mind and body functioning at optimal levels.
Protein is extremely important for Women’s Hormone balance since it influences the release of leptin and ghrelin, the hormones that control your appetite and food intake.
Nutrient-rich complex and high-fiber carbohydrates are ideal foods for women’s hormone balance because they help stabilize blood sugar and reduce cortisol levels. Fiber doesn’t break down in the body, and it doesn’t convert to sugar, fiber can’t raising blood sugar levels as other carbs can.
Including high-quality natural fats in your diet can help curb not only your appetite but also insulin resistance. Several studies show that consuming healthy fat at meals can trigger the release of hormones that can help you feel satisfied.
The Top 10 Food for Women’s Hormones
There is no substitute for hormone-rich foods for a healthy way of life in this daily busy life. So we must put hormones on our food list. If necessary, we can make a weekly menu. In today’s content, we will learn more about the Top 10 Food for Women’s Hormones.
The egg is my also favorite food. There are some old out there about eggs for Women’s Hormone balance, but in actuality, eggs are one of the no 1 Food for Women’s Hormones for balancing hormones, as they have always a positive impact on insulin and ghrelin hormones in the body. Specifically, insulin controls blood sugar while ghrelin controls appetite.
After you eat eggs for breakfast if Your insulin and ghrelin levels are lower. Similar to other proteins, eggs are one of those women’s hormone-friendly foods that keep you full for longer, so you can end up consuming fewer calories. This aspect is particularly advantageous if you have trouble losing weight.
2. FATTY FISH
According to the American Heart Association, fatty fish such as wild-caught salmon, herring, mackerel, lake trout, and sardines—help stabilize your best hormones, that’s helping you feel fuller for longer.
On top of that, fatty fish is always considered to be one of the foods that balance hormones in women. They are rich in vitamin D, which helps improve women’s testosterone levels. Getting these hormone levels under control can positively address concerns including weight gain, fatigue, and depression. A 3.5-ounce serving of such fish twice per week can also keep your heart healthy and your skin and hair glowing.
Finally, the good fats in fish improve all-time hormonal communication, which solidifies it as one of the best foods to eat to control hormonal balance. The endocrine system uses hormones to communicate with the brain, which in turn boosts our mood and gives us better cognition skills.
3. CHICKEN BREAST
Chicken breast is high in protein and very low in fat. Research indicates that high-protein diets always promote the secretion of hormones such as leptin, which provides feelings of satiety. Chicken also has purported positive effects on anabolic hormones by helping build muscles after workouts, making it one of the key foods to balance women’s hormones.
4. LEAFY GREENS
Greens like spinach, kale, collard greens, Swiss chard, etc are loaded with antioxidants and can help prevent inflammation. Leafy greens are always considered to be hormone-balancing foods in that they can reduce stress by lowering cortisol levels and helping balance estrogen.
Additionally, greens are high in fiber. High-fiber diet can aid in lowering estrogen levels, particularly for people with a history or risk of hormone-sensitive breast cancer, according to 2020 research by Harvard University. In general, try to consumer 25 to 35 grams of fiber daily to support hormonal balance.
5. CRUCIFEROUS VEGETABLES
Broccoli, cabbage, cauliflower, kale, and Brussels sprouts are all part of the cruciferous vegetable family and are potential foods that regulate and control women’s hormones. Like leafy greens, these vegetables always help process and remove excess estrogen from the body. It’s always worth noting that the high calcium content in broccoli can aid PMS relief by reducing cramps and bloating, as well as regulating mood swings.
Quinoa is a gluten-free carbohydrate as well as a whole protein. It can be counted as one of the best foods to balance women’s hormones by keeping testosterone levels even. Quinoa yields this power due to its higher levels of protein that enables blood sugar stabilization. It also packs phosphorus and magnesium, which can alleviate PMS symptoms and promote sleep.
Not only are pomegranates full of antioxidants, but they’ve always been known to help block excess estrogen production. That makes it an important antioxidant-filled food that could be beneficial in the treatment of Women’s hormone-sensitive cancers, including breast cancer.
This tangy little fruit is rich in melatonin, which aids in restful sleep and itself is important for women’s hormone balance. Cherries are also high in magnesium, which is known for its positive effects on our sleep regimens. Additionally, magnesium can help reduce cortisol and regulate adrenaline in our bodies.
For Women’s Hormones, Flaxseeds are rich in plant-based estrogens, especially lignans, which promote hormone balance and provide menstrual support. They’re also rich in omega-3 fatty acids, antioxidants, and fiber. Fiber is an excellent probiotic, and the insoluble fiber in flaxseeds encourages bowel movements that help detox your body of excess to control women’s hormones. To reap benefits from this top food for hormone balance, toss a few handfuls of flaxseeds into a smoothie or bowl of oatmeal.
Nuts are rich in poly and monounsaturated fats, which are responsible for aiding in blood vessel health and hormone production for women’s hormones. They positively impact your endocrine system and help lower cholesterol and insulin levels while maintaining blood sugar.
The Brazil nuts are a great source of selenium, a nutrient crucial to women’s hormone balance as it supports overall thyroid health. Next, walnuts are anti-inflammatory and rich in omega-3 fatty acids, which promote good brain health.
Both walnuts and almonds are healthy sources of protein and antioxidants. They also improve your metabolism and promote naturally glowing skin always. They’re great as a snack with a piece of fruit or added to a salad.
10 Natural Ways to Balance Your Hormones
Women’s Hormones are chemical messengers that have profound effects on your mental, physical, and emotional health. For instance, they play a major role in controlling your appetite, weight, and mood.
Typically, your body produces the precise amount of each women’s hormone needed for various processes to keep you healthy.
However, Women’s hormone sedentary lifestyles and Western dietary patterns may affect your hormonal environment. In addition, levels of certain Women’s hormones decline with age, and some people experience a more dramatic decrease than others.
However, a nutritious diet and other healthy lifestyle habits may help improve your hormonal health and allow you to feel and perform your best.
Here are 10 natural ways to balance Women’s hormones.
Consuming adequate amounts of protein is extremely important for Women’s hormones. Not only does protein provide essential amino acids that your body can’t make on its own, but your body also needs it to produce protein-derived hormones — also known as peptide hormones (Trusted Source 1).
Your endocrine glands make these Women’s hormones from amino acids. Peptide hormones play a crucial role in regulating many physiological processes, such as growth, energy metabolism, appetite, stress, and reproduction.
For example, protein intake influences Women’s hormones that control appetite and food intake, communicating information about energy status to your brain.
Research has shown that eating protein decreases hunger Women’s hormones ghrelin and stimulates the production of hormones that help you feel full, including peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) (2Trusted Source, 3Trusted Source, 4Trusted Source).
One 3-month study in 156 teenagers with obesity-associated a high protein breakfast with increased PYY and GLP-1 levels, resulted in weight loss due to increased feelings of the fullness of Women’s hormones (5Trusted Source).
Experts recommend eating a minimum of 20–30 grams of protein per meal. You can do this by including high protein foods such as eggs, chicken breast, lentils, or fish at each meal for Women’s hormones (3Trusted Source).
Eating sufficient protein triggers the production of peptide Women’s hormones, some of which suppress appetite and help you feel full. Aim for a minimum of 20–30 grams of protein per meal.
Physical activity strongly influences Women’s hormonal health. Aside from improving blood flow to your muscles, exercise increases hormone receptor sensitivity, meaning that it enhances the delivery of nutrients and hormone signals (3Trusted Source).
Insulin is a hormone that allows cells to take up sugar from your bloodstream to use for energy. However, if you have a condition called insulin resistance, your cells may not effectively react to insulin. This condition is a risk factor for diabetes, obesity, and heart disease (7Trusted Source).
However, while some researchers still debate whether the improvements come from exercising yourself or from losing weight or fat, evidence shows that always exercising may improve insulin resistance independently of body weight or fat mass reduction (6Trusted Source, 7Trusted Source).
Many types of physical activity have been found to help prevent insulin resistance, including high-intensity interval training, strength training, and cardio (8Trusted Source, 9Trusted Source, 10Trusted Source).
Being physically active may also help boost levels of muscle-maintaining women’s hormones that decline with age, such as testosterone, IGF-1, DHEA, and human growth hormone (HGH) (11Trusted Source, 12Trusted Source, 13Trusted Source).
For people who cannot perform vigorous exercise, even regular walking may increase these women’s hormone levels, potentially improving strength and quality of life (12Trusted Source).
Strength training, aerobics, walking, and other forms of exercise may modify women’s hormones levels to reduce your risk of disease and prevent muscle mass decline as you age.
3. Maintain a moderate weight
Weight gain is directly associated with women’s hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health.
Obesity is strongly related to the development of insulin resistance always losing excess weight is linked to improvements in insulin resistance and reduced risk of diabetes and heart disease (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
Obesity is also associated with hypogonadism, a reduction or absence of women’s hormone secretion from the testes or ovaries. In fact, this condition is one of the most relevant hormonal complications of obesity in men (20Trusted Source, 21Trusted Source).
This means obesity is strongly related to lower levels of the reproductive women’s hormone testosterone in men and contributes to a lack of ovulation in women, both of which are common causes of infertility (20Trusted Source, 22Trusted Source).
Nonetheless, studies indicate that weight loss may reverse this condition. Eating within your own personal calorie range can help you maintain women’s hormonal balance and a moderate weight (20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).
Maintaining a moderate weight is crucial for women’s hormones health, as obesity is strongly related to hormonal imbalances that may impair insulin sensitivity and fertility.
4. Take care of your gut health
For example, when your gut microbiome ferments fiber, it produces short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. Both acetate and butyrate aid weight management by increasing calorie burning and thus help prevent insulin resistance (24Trusted Source, 27Trusted Source).
In addition, lipopolysaccharides (LPS) — components of certain bacteria in your gut microbiome — may increase your risk of insulin resistance. People with obesity seem to have higher levels of circulating LPS (24Trusted Source, 29Trusted Source).
Here are some tips to improve your gut bacteria to positively affect your hormones.
A healthy gut microbiome may positively influence your hormones by regulating your appetite and reducing insulin resistance.
5. Lower your sugar intake
Minimizing added sugar intake may be instrumental in optimizing women’s hormone function and avoiding obesity, diabetes, and other diseases.
The simple sugar for women’s hormones fructose is present in many types of sugar, comprising up to 43% of honey, 50% of refined table sugar, 55% of high fructose corn syrup, and 90% of agave (30Trusted Source, 31Trusted Source, 32Trusted Source).
In addition, sugar-sweetened beverages are the primary source of added sugars in the Western diet, and fructose is commonly used commercially in soft drinks, fruit juice, and spot and energy drinks (30Trusted Source).
Fructose intake has increased women’s hormones exponentially in the United States since around 1980, and studies consistently show that eating added sugar promotes insulin resistance — regardless of total calorie intake or weight gain (30Trusted Source, 33Trusted Source, 34Trusted Source).
Long-term fructose intake has been linked to disruptions of the gut microbiome, which may lead to other women’s hormonal imbalances (35Trusted Source).
What’s more, fructose may fail to stimulate the production of the fullness of women’s hormone leptin, leading to decreased calorie burning and increased weight gain (33Trusted Source).
Therefore, reducing your intake of sugary drinks — and other sources of added sugar — may improve women’s hormone health.
Diets high in sugar have been shown to promote insulin resistance, disrupt your gut microbiome, and reduce leptin production. Thus, lowering your sugar intake may aid women’s hormonal health.
6. Try stress-reduction techniques
Stress harms your hormones in several ways. Women’s hormone cortisol is known as the stress hormone because it helps your body cope with long-term stress.
Women’s body’s response to stress activates a cascade of events that leads to cortisol production. Once the stressor has passed, the response ends. However, chronic stress impairs the feedback mechanisms that return your Women’s Hormonal systems to normal (36Trusted Source).
Therefore, chronic stress causes cortisol levels to remain elevated, which stimulates appetite and increases your intake of sugary and high-fat foods. In turn, this may lead to excessive calorie intake and obesity in Women’s Hormones (36Trusted Source, 37Trusted Source, 38Trusted Source).
In addition, high cortisol levels for Women’s Hormones stimulate gluconeogenesis — the production of glucose from non-carbohydrate sources — which may cause insulin resistance (38Trusted Source).
Notably, for Women’s Hormones research shows that you can lower your cortisol levels by engaging in stress reduction techniques such as meditation, yoga, and listening to relaxing music (39Trusted Source, 40Trusted Source, 41Trusted Source).
Try to devote at least 10-20 hours per month to these activities, even if you feel you don’t have time.
Engaging in meditation, yoga, and other soothing activities may help normalize your levels of the stress Women’s Hormone cortisol.
7. Consume healthy fats
Including high-quality natural fats for Women’s Hormones and your diet may help reduce insulin resistance and appetite.
Medium-chain triglycerides (MCTs) are unique fats that are less likely to be stored in fat tissue and more likely to be taken up directly by your liver for immediate use as energy, promoting increased Women’s Hormones burning (42Trusted Source).
MCTs are also less likely to promote insulin resistance. Furthermore, healthy fats such as omega-3s help increase Women’s Hormones and insulin sensitivity by reducing inflammation and pro-inflammatory markers (43Trusted Source, 44Trusted Source, 45Trusted Source).
Women’s Hormones are found in pure MCT oil, avocados, almonds, peanuts, macadamia nuts, hazelnuts, fatty fish, and olive and coconut oils. Additionally, studies note that omega-3s may prevent cortisol levels from increasing during chronic stress (46Trusted Source, 47Trusted Source, 48Trusted Source, 42Trusted Source).
Eating healthy fats may help reduce insulin resistance and levels of the stress Women’s Hormone cortisol.
8. Get consistent, high-quality sleep
No matter how nutritious your diet or how consistent your exercise routine is, getting enough restorative sleep is crucial for optimal health and control of Women’s Hormones.
For instance, not only does sleep deprivation impair insulin sensitivity, but poor sleep is associated with a 24-hour increase in cortisol levels, which may lead to insulin resistance and Women’s Hormones (49Trusted Source, 50Trusted Source, 53Trusted Source).
In fact, one small study in 14 healthy adults found and Women’s Hormones that 5 nights of sleep restriction decreased insulin sensitivity by 25% (54Trusted Source).
In a Women’s Hormone review of 21 studies in 2,250 people, those assigned to a short sleep group showed higher ghrelin levels than those who got the recommended amount of sleep (55Trusted Source).
Plus, your brain needs uninterrupted sleep to go through all five stages of each sleep cycle. This is especially important for the release of growth Women’s Hormones, which occurs mainly at night during deep sleep (56Trusted Source).
To maintain optimal Women’s Hormonal balance, aim for at least 7 hours of high-quality sleep per night.
Poor sleep has been shown to decrease fullness hormones, increase hunger and stress Women’s Hormones, and increase insulin resistance.
9. Follow a high-fiber diet
Fiber is essential to a healthy diet and Women’s Hormones. Studies have found that it increases insulin sensitivity and stimulates the production of Women’s Hormones that make you feel full (57Trusted Source, 58Trusted Source, 59Trusted Source).
Although soluble fiber tends to produce the strongest effects on appetite by increasing the fullness of Women’s Hormones, insoluble fiber may also play a role (59Trusted Source).
Your gut microbiome ferments soluble fiber in your colon, producing SCFAs that stimulate the release of the fullness of Women’s Hormones PYY and GLP-1. As such, try to eat several high-fiber foods regularly.
High fiber intake is linked to improvements in insulin sensitivity and the Women’s Hormones that control hunger, fullness, and food intake.
Estrogen is a Women’s Hormone involved in both female and male reproductive health, as well as blood sugar balance, bone and heart health, and immune and brain function (60Trusted Source, 61Trusted Source).
However, Women’s Hormone levels that are either too low or too high have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various cancers (60Trusted Source, 61Trusted Source).
Women’s Hormones Research shows that the Western diet, primarily composed of refined sugars and animal products, is linked to higher estrogen levels, which are a risk factor for breast and ovarian cancers (61Trusted Source, 62Trusted Source, 63Trusted Source, 64Trusted Source, 65Trusted Source).
On the contrary, following a Mediterranean-style diet rich in whole grains, seeds, fish, legumes, and cruciferous vegetables like broccoli and cauliflower may help Women’s Hormones reduce estrogen levels and, thus, cancer risk (62Trusted Source).
Similarly, long-term adherence to the Mediterranean diet may reduce breast cancer risk during and after menopause, a stage that is characterized by low Women’s Hormone levels (66Trusted Source, 67Trusted Source).
Replacing a diet high in red meat and processed and refined foods with Women’s Hormone Mediterranean-style diet rich in whole grains, legumes, and fish may help you manage your estrogen levels.
Women’s Hormones are involved in every aspect of your health. You need them in very specific amounts for your body to function optimally.
Women’s Hormone imbalances may increase your risk of obesity, diabetes, heart disease, and other health conditions.
Although aging and other factors that affect Women’s Hormones are beyond your control, you can take several steps to help manage your hormone levels.
Consuming nutritious foods, exercising regularly, and engaging in other health-promoting behaviors such as meditating and getting enough sleep may go a long way toward improving your Women’s Hormonal health.