July 27, 2021

BALANCING FEMALE HORMONES

By Holly Zoccolan
BALANCING FEMALE HORMONES
When our hormones are out of balance we may feel fatigued, have digestive issues, low libido, unexplained weight gain or weight loss and irregular periods. Some of the major contributors to hormonal imbalance are food allergies, inflammation, toxicity, high levels of stress and a poor diet.

Here are 4 simple ways you can help to balance your hormones :

Increase your healthy fats - healthy fats have been shown to help balance your hormones. They are anti-inflammatory, improve your metabolism and are essential building blocks for your hormones. Healthy fats include coconut oil, avocados, nuts and seeds, salmon, extra virgin olive oil and fatty fish including salmon. We want to be avoiding vegetable oils such as sunflower oil, canola oil, rapeseed oil and soybean oil as they are highly inflammatory and wreak havoc on our body.

Eat quality protein at every meal - we want to be adding protein into every meal. Protein helps with satiety, making you feel fuller for longer and reduces cravings and helps to balance your plate and your hormones. When you don't get adequate amounts of protein, you accelerate muscle loss and your brain deteriorates! Start your day with a protein meal such as eggs, a protein shake and nut butters and make it a habit to add protein into all your meals.

Avoid sugar - Refined and high sugar carbohydrates contribute to a poor diet and therefore an imbalance in our hormones. The type of carbohydrates we want to be eating are whole food carbohydrates that are slow releasing in your body. Switch out processed, refined carbohydrates like cakes, biscuits, chocolate for real carbs like sweet potatoes, mixed vegetables, whole fruits and nuts and seeds.

Improve your sleep - We want to be getting around 7-9 hours of unbroken sleep each night. Poor sleep leads to mood swings, increased appetite, and can worsen an imbalance in your hormones. Lack of sleep also contributes to an increased level of cortisol, our stress hormone, which has been shown to lead to an imbalance in our hormones. Try stick to the same sleep/wake cycle each night to naturally set your circadian rythmn and help improve your hormone levels and quality of life!