Hormone Balance Through Food

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Jan 17, 2019

by The Healthy Employee

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An imbalance in hormones can lead to a vast array of unpleasant side effects.

Symptoms of hormone imbalances can include:
Unexplained weight change	Excessive sweating	Difficulty sleeping
Dry skin	Blood pressure changes	Changes in heart rate
Weak or brittle bones	Blood sugar changes	Irritability and anxiety
Long-term fatigue	Increased thirst	Depression
Headaches	Bloating	Thinning hair
Blurred vision	Infertility	Changes in appetite
Constipation	Acne	Abnormal growths

There is a wide range of external factors that can have a negative impact on your hormone balance including stress, a lack of sleep, genetics, aging, unhealthy lifestyle choices and poor diet.

Foremost, it is essential to address gut health and inflammation. Inflammation, which is suggested to be the root of all disease – including hormonal imbalances – usually stems from your gut.

And since gut health plays a significant role in hormone regulation, having a gut-related issue also increases your chances for hormonal imbalances.

So how do you find your (hormone) balance?

1. Eat a balanced diet	50% of your plate being vegetables or salad 25% of your plate being lean protein such as chicken 25% of your plate being complex carbohydrates such as brown rice or sweet potato Healthy fat can be incorporated throughout, such as being cooked in olive oil or sprinkled with pumpkin seeds
2. Reduce inflammatory foods	Refined grain products: White flour, white bread, white rice, white pasta Trans fats: Cakes, biscuits, margarine, doughnuts, pastries Sources of added sugar: Confectionary, cakes, cookies, pastries, ice cream, fruit yoghurts Hydrogenated oils: Margarine, vegetable shortening, packaged sacks, fried foods
3. Eat probiotic foods	Fermented: Yoghurt, kefir, kimchi, sauerkraut High fibre: Fruit, whole grains, legumes Prebiotic: Chicory root, oats, onion, bananas
4. Aim for 25-30g of fibre per day	Berries Nuts & seeds Pulses Beans Broccoli Whole grains Pears
5. Eat enough healthy fats	Olive oil Dairy Meat Salmon Nuts & seeds
6. Drink enough water	1.5 -2 litres per day
7. Limit alcohol and caffeine	One alcoholic drink per day with at least two consecutive alcohol free days per week 1-2 regular cups of coffee per day

Are you thinking about adding something to your health and wellbeing programme? Contact us here for more information on our Employee Nutrition Services.

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Hormone Balance Through Food