People often associate hormones with things like reproduction and libido. However, these chemical messengers do far more than that.
Researchers have identified more than 50 hormones in humans, and they regulate all of the cells in your body, affecting functions such as:
- Metabolism
- Growth and development
- Sexual function and reproduction
- Mood
- Sleep-wake cycle
They also maintain internal balance, a phenomenon known as homeostasis. Basically, hormones help regulate things like blood sugar, blood pressure, body temperature, fluids, and electrolyte balance.
Even the smallest changes in hormone levels can cause significant changes. They can even increase your chances of issues like obesity, heart disease, and diabetes.
While some hormone imbalances require medical intervention, you can take steps to keep your body functioning as optimally as possible. At The Doctor’s House, Dr. Adepero Okulaja strives to help people find total wellness. Part of her comprehensive approach involves daily habits that support a healthy body.
Do you want to improve the balance of your hormones? Here’s how you can start with your diet.
1. Eat more fiber
Did you know approximately 95% of Americans don’t eat enough fiber? The guidelines for optimal health vary based on age and gender, but an average adult needs approximately 28 grams per day. However, most people only get around 14 grams.
This important substance helps protect your body from numerous health conditions, flushes toxins from the body, lowers cholesterol, and promotes weight loss.
And, you guessed it, some fiber also helps balance hormone levels. To help increase your daily fiber intake, Dr. Okulaja recommends eating plenty of whole grains, oats, barley, fruits, and vegetables.
If you want to double down on the health benefits of fiber, eat more cruciferous vegetables, such as cauliflower, broccoli, Brussels sprouts, and kale.
While cruciferous veggies are good for everyone, they’re especially helpful for balancing estrogen — a hormone everyone has (not just women). That’s because these items also contain a compound that helps metabolize estrogen correctly. They’re also full of antioxidants, which help protect cells from damage.
2. Don’t forget the fat
People often consider “fat” a four-letter word. However, there are good fats that support cell membrane structure and function, especially those associated with hormones.
One important fat you should include in your diet involves omega-3 fatty acids. Omega-3s are essential in your body for making hormones like cortisol, progesterone, testosterone, and estrogen. They also help your body make hormones involved with immune function and inflammation regulation.
Foods that contain these healthy fats include:
- Avocados
- Nuts, like almonds, macadamia nuts, and hazelnuts
- Flaxseed
- Olive and coconut oils
You can also find “good” fats in certain fish, like salmon, white fish, herring, anchovies, and mackerel.
3. Limit sugar
You don’t have to avoid sugar entirely. However, reducing the amount you consume can play a crucial role in optimizing hormone function.
The hard truth is that Western diets contain a lot of added sugar, especially beverages like fruit juices and sport or energy drinks — not just sodas.
Unfortunately, consuming high levels of sugar significantly disrupts the gut microbiome, which can trigger hormonal imbalances. It also promotes insulin resistance and can interfere with the production of hormones associated with fullness and metabolism.
As a result, you could significantly improve your hormone levels and overall health by simply reducing your sugar intake alone.
4. Get enough protein
It’s important to make sure you have protein with each balanced meal you consume. This substance is essential for a healthy body, especially hormone production and regulation.
To keep your body humming, experts often recommend eating 15-30 grams with every meal. It’s easy to find healthy and nutritious sources, like eggs, lentils, fish, and chicken breast meat.
If you want to change your diet to improve your health and hormones, the Mediterranean diet is an easy place to start. This style of eating focuses on items from whole grains, seeds, and legumes to cruciferous vegetables and fatty fish.
Do you need help learning and adopting habits to help you reach total wellness? Contact The Doctor’s House in Edina, Minnesota, today to find out more about Dr. Okulaja’s health coaching services for the whole person.
