|
One of my favorite parts of working with clients is teaching them about what foods help to support their hormone balance goals and how to incorporate these into their daily routines. Hormones have a significant impact on our overall health and well being because they play a major role in everything from our menstrual cycle to controlling our appetite, weight, and mood. The good news is nutrition can be a powerful tool for addressing hormonal imbalances. Incorporating the right kinds of healthy foods can go a long ways in helping to reduce the symptoms of hormonal imbalance, including depression, hot flashes, weight gain, mood swings, and even skin issues like acne. Below is a list of the top seven hormone balancing foods every woman should know about. 1. Avocados Avocados are great source of healthy monounsaturated fats that are essential for hormone synthesis. Avocados also contain plant sterols which can help block estrogen absorption and promote progesterone production. A bonus is that the nutrients from avocados are great for your skin and may help increase skin elasticity and firmness. Eating half of an avocado per day is generally all you need to get the beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium, and lutein. 2. Spirulina Are you familiar with the blue-green algae found in ponds and lakes? Well, it is known as Spirulina and it contains high amounts of magnesium, calcium, and potassium. These hormone-balancing nutrients can help reduce mood problems, cramps, inflammation, and breast tenderness. You can stir a small spoonful of spirulina powder into a glass of water and drink it straight or add some to a smoothie. 3. Pumpkin Seeds Pumpkin seeds are an excellent source of magnesium (which most people are deficient in) and this can help reduce bloating, cramping, and PMS symptoms. Not to mention pumpkin seeds are also a great source of zinc, which plays a role in keeping your estrogen and progesterone levels balanced and promotes a healthy immune system. Since they’re so easy to carry around, pumpkin seeds make an ideal hormone-friendly snack. Enjoy a handful when you're on-the-go, sprinkle into salads for added crunch, or use them to garnish your favorite soups. 4. Salmon Not only is salmon beneficial for brain and heart health, it's also helpful for balancing your hormones thanks to omega-3 fatty acids which serve as a building block for hormone synthesis. Salmon's anti-inflammatory properties can help fight skin irritations, including eczema and acne, support brain health, and may reduce joint aches and pains as well. Salmon is extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or poached, or served raw in sushi and sashimi. Choose wild-caught salmon over farm-raised salmon whenever possible to avoid toxins and other contaminants like pesticides or antibiotics that may disrupt hormone balance. 5. Cruciferous Vegetables Broccoli, broccoli sprouts, brussels sprouts, cabbage, cauliflower, kale, and bok choy are all known as cruciferous vegetables. These types of vegetables contain a compound called Diindolylmethane or DIM, which has been shown to help reduce high estrogen levels and support liver detoxifcation to rid the body of excess hormones. Cruciferous vegetables also provide plenty of essential nutrients and fiber to assist good gut health. Incorporate cruciferous vegetables into smoothies, salads, soups, casseroles, and omelets. Or enjoy them roasted as a side dish with your favorite meals. 6. Eggs Eggs are a great source of nutrients essential for healthy hormones. They’re full of vitamin D and vitamin B6, which are both beneficial for estrogen metabolism. Eggs are also a good source of HDL ("high-density lipoprotein") cholesterol, which is the good cholesterol your body needs for creating hormones. Enjoy eggs for breakfast mixed with your favorite veggies or hard boil some for a protein-packed snack. 7. Flax Seeds Flax seeds are well known for promoting hormone balance, especially estrogen balance. They're a great source of dietary fiber which will help you have smooth bowel movements and healthy daily elimination gets rid of excess estrogen. Fiber is also beneficial for helping to keep your appetite in check if you’re trying to stay slim or lose weight. Whole flax seeds contain both the healthy fiber and fats you need – but to be absorbed, they have to be ground into a meal or powder. Simply add 1-2 tablespoons of ground flax seed to a daily smoothie, mix it into your favorite yogurt, or stir into a soup. I hope this gives you some good insight into how you can incorporate some of these nutritious foods into your daily routine to improve your hormonal health and help you feel your best. If you would like additional coaching support with nutrition of help navigating hormone imbalance, book a free consultation call by clicking HERE. Did you find this article useful? Please share your thoughts in the comments below.
0 Comments
10/12/2022 0 Comments Schisandra: Nature’s Hormone Food When it comes to hormone health, picking key foods that have multiple benefits for balancing hormones is helpful. Schisandra berry is one such food and may be an anti-aging food as well. What is Schisandra?Schisandra (schisandra chinensis) is a fruit-bearing vine. In China, schisandra is known as a "five-flavor" fruit, because it contains the flavors sweet, sour, salty, bitter and pungent which, in traditional Chinese medicine, all represent various health properties. This may also explain its complex taste. Research has confirmed that compounds found in the berries, called schisandrins, help to restore internal balance within the body in many ways, including supporting the nervous system, liver function, digestion, reducing inflammation, improving menopausal symptoms, and more. Benefits for the Nervous SystemEven more specifically, with regard to supporting the nervous system, animal studies have found that schisandra can counter the stimulating effect of caffeine. Taking schisandra, while either cutting down on coffee or going cold turkey, lessens the nervous, shaky and anxious symptoms that come with withdrawal. It also helps keep the blood sugar stable and lessens the severity of the headache that always accompanies caffeine withdrawal It further supports the nervous system by supporting the adrenals. It is a known adrenal adaptogen, making it a perfect food for the body during times of stress. Benefits for Liver Function and Digestive HealthAs for the liver, schisandra may help protect it from toxic substances in a similar manner to milk thistle, the most well-known liver protective supplement. It may be helpful in the recovery from hepatitis and acts as an antioxidant and anti-inflammatory to help protect the liver. One double-blind placebo study looked at 12 racehorses, all of similar age, weight, temperament and training and all with high liver enzymes and low performance issues. After 14 days, the horses on schisandra had lower liver enzymes in comparison to the placebo. Fifty percent of the horses on schisandra also had improved appearance and performance. And while we are not race horses, we often conduct our lives like we are, so some schisandra could really help us with our performance issues. Digestively, schisandra may be helpful for proper peristalsis (gastric muscle contractions), stress-induced gastric ulcers, and regulating stomach acid. It may also help with diarrhea and be protective against infections. Benefits for Anti-AgingFor many of us, the number one benefit for schisandra may be the research that states it has anti-aging properties. This would include the fact that it has antioxidant and anti-inflammatory abilities, two important elements in preventing age-associated issues. Studies have also shown it may help with age-related memory loss, and act as a tonic for the heart. It can supply us with more energy, help with depression, and help support the immune system. And finally, schisandra may help our appearance by promoting a clearer complexion, improved skin elasticity, and diminish the appearance of scars or wrinkles. Does it get any better than that? Benefits for MenopauseResearch also supports schisandra may be effective at alleviating some of the symptoms of menopause. A randomized, double-blind placebo-controlled clinical trial using natural extract of Schisandra chinensis was conducted for 12 weeks in women between the ages of 40 and 70 who reported menopausal symptoms. At the end of 12 weeks, the rates of reduction in menopausal symptoms specific to hot flashes, night sweats, and heart palpitations were about 50% from the beginning to the end. Are There Risks or Side Effects?If you are currently taking prescriptions to treat any existing conditions, it's possible that schisandra could affect the way other medications or supplements are absorbed by the body, which is why it's best to talk with your doctor before beginning use and for appropriate dosage recommendations. Schisandra may not be appropriate for everyone. Pregnant or nursing women and people with gastric conditions such as GERD, ulcers, or high stomach acid should be cautious of taking schisandra without their doctor’s approval. Where to Buy SchisandraGetting a high-quality source of schisandra may be difficult. Here are some of my top recommendations: Nature’s Way* has a great capsule that is available in the US only right now. St. Francis makes a good tincture. Microingredients* has an organic powder. You can also find loose berries in health food or Asian stores. These can be ground in a coffee grinder and added to a smoothie or made into a tea. If you are buying a supplement, watch out for standardized extracts. Although many science types might recommend this as the preferred version, a standardized extract is usually just one phytochemical found in a plant and does not represent all the chemicals found in the whole plant or in this case, the berry. There are approximately 40 different phytochemical compounds in schisandra – there would have to be for it to do all the amazing things it is credited for! This is ideally what we should be consuming – the whole berry – if we want to get the most benefits from it. Would you like to get coaching support to help you work through hormone imbalance? Book a free phone consultation with me so we can talk more about your health and how you can make the best decisions going forward. Schedule your free call by clicking HERE. Did you find this article useful? Please share your thoughts in the comments. *This post may contain affiliate links. If you buy a product using these links, we receive a commission at no additional cost to you. This helps with the cost of publishing content on this website. References:
Hancke, J., et al. “Reduction of serum hepatic transaminases and CPK in sport horses with poor performance treated with a standardized Schisandra chinensis fruit extract.” Phytomedicine 1996, 3 (3):237–240. Ip, S. P., et al. “Effect of a lignan-enriched extract of Schisandra chinensis on aflatoxin B1 and cadmium chloride-induced hepatotoxicity in rats.” Pharmacology and Toxicology 1996, 78 (6):413–416. Ko, K. M., et al. “Effect of a lignan-enriched fructus Schisandra extract on hepatic glutathione status in rats: Protection against carbon tetrachloride toxicity.” Planta Medica 1995, 61 (2): 134–137. Lu, H., and G. T. Liu. “Anti-oxidant activity of dibenzocyclooctene lignans isolated from Schisandraceae.”Planta Medica 1992, 58 (4):311–313. Nishiyama, N., Y. L. Wang, and H. Saito. “Beneficial effects of S-113m, a novel herbal prescription, on learning impairment model in mice.” Biological Pharmaceutical Bulletin 1995, 18 (11):1498–1503. Song, W. Z., and P. G. Xiao. “Medicinal plants of Chinese Schisandraceae and their lignan components.” Chinese Traditional and Herbal Drugs 1982, 13 (1):40–48. J Y Park, K H Kim. "A randomized, double-blind, placebo-controlled trial of Schisandra chinensis for menopausal symptoms." Climacteric 2016, 19 (6):574-580. 10/6/2022 0 Comments What Do Hormones Actually Do? Hormones are chemical messengers and without them, proper functioning in our body does not occur. They control everything from reproduction, digestion, metabolism, emotions to hunger and satiety. When our hormones function properly, we feel great and when they do not, we can have health issues that make us feel miserable. To illustrate this, let me introduce you to my client, Jane. She was feeling like crap for a LONG time and she had no idea why. She struggled with hot flashes, low energy, and brain fog daily. Once she got some tests done, she was made aware that her hormones were severely out of whack, but she didn’t want to go on any big pharma meds to fix it. However, Jane had NO IDEA how to naturally fix her hormones so she could start feeling good again. It turns out that her biggest enemy in the hormone department was STRESS, which is one thing that a lot of us struggle with daily. With my help, I was able to point her in the right direction on how to manage her stress, and also helped her find some all-natural chemical-free hormone-boosting supplements that she could take daily without any adverse or negative effects on the body. Now that her hormones are in balance, Jane feels like she can take on the world again and be the best mom for her kids and the best wife to her husband. Let’s take a deeper look at seven of the key hormone systems and you will get the picture as to just how important they are. 1. Hypothalamus The hypothalamus signals the production of other hormones and in doing so, helps regulate things like hunger, moods, sleep, body temperature and sex drive. 2. Thymus The thymus produces the hormone thymosin, which help regulate the immune system. The thymus shrinks as we age but scientists are not sure it is supposed to, which means that, perhaps, good nutrition could help maintain immune function as we age. 3. Pancreas Insulin produced in the pancreas is a key hormone and its sole function is to help blood sugar get into the cells so we have the energy we need for our cells to function. However, too much insulin has been implicated in many health issues. 4. Thyroid Hormones produced by our thyroid are associated with metabolism and heart rate. If you have trouble losing weight – your thyroid may not be functioning optimally. 5. Adrenals There are many hormones produced by the adrenal glands but their main function is to help us cope with stress, both physical and mental. Because of this, the adrenals rule the roost in the body. This is because protecting us from danger is considered to be one of the most significant systems in the body and because of that, when we are stressed, the adrenals can cause all kinds of havoc with other systems. 6. Pituitary The pituitary is a master endocrine gland that produces hormones that tell other glands and organs to produce more hormones. However, hormones from the adrenals like cortisol or insulin from the pancreas can exert pressure on the pituitary and interfere with other hormones relationships where the pituitary is involved. 7. Reproductive Hormones Of course, the hormones that often concern most people are the reproductive hormones. In women, the ovaries produce estrogen, progesterone and small amounts of testosterone before menopause. After menopause, it is the adrenals that produce these hormones to keep women healthy. For men, the testes produce testosterone and small amounts of estrogen and progesterone. These are just a few hormonal relationships. It really is complex and often hormone problems are a result of several hormones exerting influence in a way that causes more than one issue. In SummaryBalanced hormones are the key to a having a body in balance. Even small imbalances may lead to an issue. Although aging and other factors that affect hormones are beyond your control, the good news is there are several steps you can take to help manage your hormone levels. Eating a nutritious diet and focusing on healthy lifestyle habits like regular exercise, proper sleep, and keeping stress levels in check may go a long way towards improving your hormonal health and helping you feel your best. A holistic nutrition professional can help you with this. Would you like to get coaching support to help you work through hormone imbalance? Book a free consultation with me so we can talk more about your health and how you can make the best decisions going forward. Book your free call by clicking HERE. Did you find this article useful? Please share your thoughts in the comments.
|
RSS Feed
© 2024 Kristen Jakobitz Health Coaching, LLC. All Rights Reserved.
Terms and Conditions | Privacy Policy
Content on this website is not considered medical advice and is not intended to diagnose, treat, cure, or prevent any disease. The information provided herein is intended for your general knowledge only. If you have or suspect you have a specific medical condition or disease, please consult your healthcare provider.
Terms and Conditions | Privacy Policy
Content on this website is not considered medical advice and is not intended to diagnose, treat, cure, or prevent any disease. The information provided herein is intended for your general knowledge only. If you have or suspect you have a specific medical condition or disease, please consult your healthcare provider.