Do you have symptoms like
fatigue, skin issues, weight gain, weight around the middle, trouble sleeping,
always sleeping, PMS, endometriosis, infertility, PCOS or other issues? If so, it probably means that your hormones
are out of balance. This is something I
have struggled with a lot throughout my teenage years and after lots of trial
and error, I think I’ve managed to find ways in which to help me keep them
balanced and I would like to share them with you.
1. Avoid
"white" foods
Try your best to stay clear of eating refined
carbohydrates, such as sugar, white rice, bread, alcohol, and foods made with
white flour, such as white pasta, white bread, cakes, biscuits etc.
2. Load up on Omega-3
fatty acids
Foods rich in Omega 3: Oily fish, such as salmon and sardines, chia
seeds, flax seeds and walnuts. I also take a daily Omega D3 supplement.
3. Avoid high omega-6 polyunsaturated fats
Many commercial oils contain omega-6 fats which
lead to heart disease, and hormonal imbalance. Examples of oils to avoid:
vegetable oil, peanut oil, canola oil, soybean oil, margarine, or other
chemically altered fats. Choose fats/oils like coconut oil, real butter, olive
oil (don’t heat it) and animal fats.
4. Avoid Caffeine
I LOVE coffee but I’ve sadly learnt that it is no good for
my hormones! Too much caffeine can
cause havoc on the endocrine system so I would advise steering clear
of it. Try and swap it for herbal teas
or find a good alternative. A great organic caffeine-free coffee alternative I’ve discovered is
Barley coffee, made with Italian barley and ground chicory http://www.organicsupermarket.ie/shop/product/wole-earth-no-caf-barley-coffee-100g.
5. Eat healthy fats
Eating healthy sources of saturated fat is the best
way to boost hormones. I eat lots of avocado and use coconut oil in EVERYTHING
(Smoothies, stir-frys, granola etc). This is my favourite extra virgin organic
coconut oil http://www.lucybee.co/
6. Leptin
Leptin is a hormone that controls hunger and
metabolism and if we are deficient in it then we can experience food cravings
and slow our metabolism down. To balance
your leptin, make sure you get lots of sleep and avoid unprocessed, refined
foods, simple starches and sugars.
7. Supplements
A few I would recommend:
- Vitamin D
– the easiest way to get your daily dose is to go outside for 20 minutes a day
- Maca – it is great for boosting hormone production and libido. It helps lower
PMS, increases fertility, improves skin, and it is high in minerals and essential
fatty acids, making it great for hormones. My favorite http://www.organicburst.com/maca/
- Magnesium – I recommend Biocare for good
quality supplements. But you can also
get magnesium through your diet by eating flaxseeds,
walnuts, Brazil nuts, oats, almonds, dark green leafy veg (spinach, broccoli,
kale, Brussels sprouts, chard), pumpkin seeds and tahini.
- Evening
primrose oil
8. Eat more fibre
and phytonutrients
Eat LOTS of fruit and veg, especially leafy greens. 3-5 servings a day. A green juice in the
morning is a great way to include greens into your diet quickly.
9. Exercise and
Sleep
Gentle exercise at least 3 times a week is
key. The right kind of exercise, just
like the right kind of food, can help to maintain normal female body function
and is imperative to do for overall good health.
And if you
aren’t getting enough sleep, your hormones will not be balanced.
10. Stress
Throughout our lives we will experience times of
stress and I can’t emphasise the importance of trying to manage your stress as
much as you can. Even if you're following all the above steps
in a quest to balance your hormones, stress with promote high levels of
cortisol production which will throw all your hormones off balance. Find ways
to help you manage your stress whether it is meditation, Pilates, listening to
music, reading, or cooking.
