Our bodies are beautifully designed to send nutrients from the food we eat out to every cell in the body to provide nourishment. Plus, restoring the body with nourishing foods will help promote your hormonal harmony. Your body will have the nutrients and environment needed to make and metabolize hormones properly.
Many women are at risk for nutrient deficiencies when they rely on the standard American diet. This eating pattern is low in fruits and veggies and high in processed foods that contain added sugar, sodium, and trans fats that don’t support our hormonal harmony. In addition, certain medications like birth control pills as well as exposure to toxins (including alcohol and recreational drugs) can deplete the body of important nutrients.
So what nutrients should we seek out to support our hormones? Here are six nutrients to promote hormonal balance.
Protein is an important macronutrient for hormonal balance because it provides your body with amino acids needed to make certain hormones like thyroid and estrogen. To get enough protein, eat two to three servings per day of clean animal (meat, fish, dairy, eggs) or plant (legumes such as beans and peas) proteins per day. A general serving size is 3 ounces of meat or fish, two eggs and ¾ cup cooked legumes. It’s important to choose clean sources that are organic, free-range, pasture-raised, and grass-fed.
Omega-3 fatty acids
Good fats help improve overall hormonal communication and have skin and heart benefits. The best source of omega-3 fatty acids is fish, such as Alaskan salmon. Other sources of omega-3 fatty acids include flaxseed, walnuts, eggs from free-range hens, and grass-fed beef. If you have trouble getting these through foods, you can receive EFAs through high-quality supplements.
Vitamin C helps support healthy levels of progesterone and adrenal hormones. Optimizing progesterone levels result in a brighter mood, better sleep, and regular periods, and supporting your adrenal hormones helps with your energy, resilience and sleep. Good sources of vitamin C include oranges, strawberries, and broccoli.
Sun exposure is the primary driver of natural vitamin D production in the body. Vitamin D is a pro-hormone and is essential for healthy hormones overall. Vitamin D deficiency impacts 50 percent of the global population with nearly 1 billion people of different ages and ethnicities affected. To avoid being a part of this statistic, get your 25-hydroxy vitamin D levels tested. After getting tested, you may want to take supplements with vitamin D3, which have been shown to support healthy estrogen production. The dosage of vitamin D3 depends on your needs, so be sure to discuss this with your healthcare provider.
Folate plays a role in serotonin production and adrenal function. Serotonin is a neurotransmitter that acts like a hormone to help you feel happy, calm, and focused. The adrenal glands make hormones such as cortisol and adrenaline that help us respond properly to stress. Our average levels of folate tend to dip during winter months when foods rich in folate such as dark-green leafy vegetables are not as abundant. Besides dark leafy vegetables, sunflower seeds, whole grains, and liver also contain folate.
Vitamin B-12 plays several roles in hormonal balance. Methyl-B12 (or methylcobalamin) helps with methylation which helps support healthy estrogen metabolism. High-quality protein is the best source of Vitamin B-12. If you have a philosophical reason or aversion to eating meat, consider supplementing with Vitamin B-12. If you do eat dairy and eggs, you’ll receive some Vitamin B-12 and protein from them.
Consuming nutritionally-rich whole foods that are in season, helps us obtain the nutrients above plus other important vitamins and minerals as well as probiotics and fiber that help support a healthy gut and hormonal balance. For many women, taking supplements can help fill in nutritional gaps and help address root causes that lead to hormonal issues. At The Spa Dr., our supplements are designed to support your nutritional needs, and you can learn more about them in our store. If you’re not sure where to start, take my Hormone Harmony Quiz.
The Spa Dr.® Approach
At The Spa Dr.®, our approach is to help shine the light on the skin and health care information and offer our guidance to support you on your journey.
My new book, Natural Beauty Reset, provides an in-depth look at how you can nourish your body and support your health and hormones through the seasons.
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