When your estrogen is out of balance, it can make you miserable, so it is very important to eat foods that can balance your estrogen levels to make you feel better quickly. Your diet can make or break your hormone health. Your mood is influenced by other things than your food, but your hormones depend on the chemicals in your food to create certain reactions in the body. Hormones relate directly to what you eat, so every woman out there should eat to take care of her hormones. It is so important to remember this when you face temptations or are faced with unhealthy eating options. Your hormones control every aspect of how you feel, so be sure to take care of them properly and fill up on certain foods that can balance your estrogen levels. After all, I’m sure all of you can relate to that terrible crazy feeling we all get when our estrogen is all over the place. Do your best to correct them quickly, and start with these tasty foods!
1. 100% Whole Grains
If you’re going to eat grains, they are one of the first things to consider when choosing the right foods that can balance your estrogen levels. Some people avoid grains for digestive purposes, but they can be healthy for anyone looking to get a balanced diet if they are kept in moderation. When choosing grains, be sure to buy 100% whole grain, and preferably in their whole state, such as buying whole quinoa seeds or whole oats instead of instant oatmeal, whole wheat bread, or anything processed. Whole grains retain more nutrients, fiber and hormone balancing B vitamins than their refined counterparts. Whole grains also stabilize your blood sugar, which is key to hormone health. When your glycemic index is out of whack, your hormones are all over the place. Eat often to keep your blood sugar stable and choose fiber-rich whole grains at your meals instead of processed options. Optimally, limit your grains to 1/3 cup serving per day for the best glycemic response. A grain-based diet is not a hormone healthy diet since it can cause your blood sugar to increase when overloading on carbohydrates from grains at every meal.
2. Green Vegetables and Leafy Greens
Green vegetables and leafy greens are your star superfood group, in terms of hormone health. They send bad sources of excess estrogen out of the body and promote the beneficial sources of estrogen your body needs to stay balanced. They also contain cleansing benefits that help to relieve mental and physical toxic stress, while also being full of antioxidant support to nourish you on a cellular level. Eating greens can make you feel calm, stable and relieve emotional stress. Eat them and learn to love them! Steam them with a little coconut oil, garlic and pepper. It is so delicious and incredibly healthy and satisfying too.
Many women fear the healthy fats in avocados, but the truth is, they are amazing for regulating your hormones and relieving your stress levels. Avocados help to clear excess estrogen in the body and are also very detoxifying, so they are amazing for your body overall. As a bonus, they help to keep your hair, skin and nails pretty too!
4. Wild Fish
Wild fish is an excellent source of lean protein, contains only healthy fats, and contains nutrients such as B vitamins, magnesium, and the amino acid tryptophan. These specific aspects of fish help to keep your hormones on an even keel and help reduce the mood swings that come with an imbalance of estrogen in the body. Be sure you eat fish at least three times a week for the best benefits and try to choose forms low in mercury, such as wild Alaskan or sockeye salmon, wild caught trout, and wild halibut, which are some of the best.
5. Sweet Potatoes
I always advise people to get the majority of their complex carbs from root vegetables instead of grains. Not only are they full of more vitamins, minerals, and antioxidants, but they’re also lower in calories and in my opinion, much more satisfying. Sweet potatoes are easy to digest as well, making them the perfect food for sensitive stomachs. Sweet potatoes are great for your hormones because they are rich in magnesium, B vitamins and tryptophan. They also contain a large amount of potassium so they aid in bloating and water weight. Eating sweet potatoes is a great way to balance your mood, enhance your skin, and reduce your carbohydrate craving. Enjoy them liberally!
6. Organic Nonfat Greek Yogurt
While dairy is usually an area I tell women to avoid for hormone balance due to excess estrogen found in dairy, there is one exception. That one special exception is nonfat, organic Greek yogurt. Why? Well, for starters, just 6 ounces a day of dairy can actually help balance your estrogen, instead of harm it. You don’t want to overdo it since you don’t need too many natural hormones from dairy in your body, but in 6 ounces of organic nonfat Greek yogurt, you’re provided almost 20 grams of protein, no fat, tons of calcium, magnesium and potassium, Vitamin B12 and Vitamin D, for only about 80-100 calories. It makes a fantastic food to eat when you’re stressed and can also reduce your appetite if you’re interested. It also satisfies our need for sweets, and I enjoy it with a little stevia, cinnamon and a square of 100% dark chocolate!
7. Dark Chocolate
We’ve all heard dark chocolate is good for us, and truly, it is one of my favorite foods to balance hormones in the female body. For starters, I’m not talking about the processed kinds with milks and sugars, even if they are organic and Whole Foods sells them! No, I’m talking about 100% dark chocolate, or at least anything with 88% or higher cacao content. The darker the chocolate, the higher it is in antioxidants, nutrients, and the lower amount of sugars and milk. In fact, I enjoy a square of pure dark chocolate every single day and it is a great way to lower stress hormones in the body that send estrogen out of balance. Dark chocolate has also been proven to reduce cravings associated with PMS, and has been said to improve blood pressure and stress levels.
Almonds are a wonderful food to balance your hormones, girls! They offer magnesium, zinc, manganese, protein, Vitamin E and B vitamins. Each of these help to relax your body, mind and they also help to nourish your hormones. Almonds are amazing for your heart too, and when your estrogen levels are out of balance and you become stressed, over time the stress can really do a number on your heart. Even just the crunch of eating almonds seems to relax me, what about you? Try eating an ounce a day, or about 20 raw nuts, for best results. Two tablespoons of raw, not roasted, almond butter is another great option.
I’m sure many of you who have read my blog or my other articles have heard me talk about my love for maca before, but I’m going to say it again! Maca is amazing for you, girls! It is the best superfood for women of all superfoods, in my opinion. However your hormones are out of balance, just one teaspoon a day can turn everything around. It calms you down if you’re stressed and provides sustained energy at the same time. If you truly want to change the way you feel on a daily basis, add maca to your diet. Maca has a deliciously malty, slightly butterscotch flavor that goes great in smoothies.
When taking care of your hormones, also be sure to stay away from excess caffeine, which may worsen estrogen imbalance. Keep it to one to two cups daily and be sure to get plenty of sleep and exercise a little each day. I would love to hear how any of you eat healthy to keep your hormones healthy. If you have a tip, feel free to share it!