Hormones are the body’s chemical messengers that have a significant impact on physical and emotional health. For example, they play an important role in controlling appetite, weight and mood.

Normally, the body produces optimal amounts of each hormone needed for the various processes that keep the body healthy. However, a sedentary lifestyle and an unbalanced diet can affect the hormonal balance. In addition, the level of some hormones decreases with age. A nutritious, nutrient-dense diet and other healthy habits can help improve hormonal health.

Signs of hormonal imbalance

Symptoms of hormonal imbalance vary, as the body produces more than 50 types of hormones. Manifestations vary depending on age, sex, and hormones or glands that aren’t working properly.

For example, if you have a metabolic hormone disorder, symptoms may include:

– slow or accelerated pulse,

– weight gain or loss,

– diarrhea,

– depression or anxiety.

An imbalance of female sex hormones can cause:

– acne,

– Loss of hair,

– abundant or irregular menstruation,

– Excessive hairiness,

– Tides.

Signs of a violation of male sex hormones:

– Thinning of body hair,

– Erectile dysfunctions,

– Loss of muscle mass,

– Decreased interest in sex.

Hormone balancing methods

Obviously, if you are experiencing symptoms of a hormonal problem, the first step you need to take is this go to an endocrinologist and undergo special tests for the correct diagnosis, and then follow the prescribed treatment.

But adopting healthy habits can also help. They include:

– Stress management,

– Sufficient rest,

– Regular physical exercises,

– Taking a healthy and balanced diet.

What products are useful for hormonal imbalance?

A healthy diet rich in a variety of plants, healthy fats, protein, fiber and vitamins provides the body with the energy it needs and helps metabolize hormones efficiently.

Certain foods are necessary to maintain the hormonal background. Below are some examples.

Foods rich in fiber

Research has shown that fiber, especially soluble fiber, increases insulin sensitivity and stimulates the production of satiety hormones.

Chia seeds are one of the best sources of soluble fiber. They contain about 10 grams of fiber per serving (30 grams), while the recommended daily intake of fiber is 25 to 30 grams. Chia seeds are also rich in vitamins, antioxidants and healthy fats that the body needs.

Other foods high in soluble fiber include: plantain bran, oatmeal, peas, black beans, apples, citrus fruits, carrots, barley.

Foods containing healthy fats

Fats are an important component for the synthesis of cholesterol, which, in turn, is necessary in the process of hormone production. Healthy fats are a source of nutrients for both the body and the brain. They help maintain the proper balance of insulin and blood glucose levels, reducing inflammation and pro-inflammatory markers.

In addition, studies show that Omega-3 can prevent cortisol levels from rising during stressful situations.

These healthy fats are found in: avocados, almonds, hazelnuts, macadamia nuts, hazelnuts, fatty fish, olive and coconut oil.

Foods rich in protein

In addition to providing essential amino acids that the body cannot produce on its own, proteins are necessary for the production of peptide hormones. Endocrine glands produce these hormones from amino acids. Peptide hormones play a critical role in the regulation of many physiological processes, such as growth, energy metabolism, appetite, stress, and reproduction.

For example, protein intake affects hormones that control appetite and food intake, sending information to the brain about the body’s energy levels. According to research, protein consumption lowers levels of the hunger hormone ghrelin and stimulates the production of satiety hormones.

A three-month study of 156 obese teenagers found a link between a high-protein breakfast and increased levels of satiety hormones, leading to weight loss.

Experts recommend consuming at least 15-30 grams of protein at each meal. This can be achieved by including protein-rich foods such as eggs, meat, lentils or fish at every meal.

Foods rich in selenium

The most important role of selenium in the body is related to the proper functioning of the endocrine system. Synthesis and secretion of thyroid hormones depend on the optimal level of this mineral. Selenium is also involved in the synthesis of male sex hormones. Therefore, the important role of this mineral is for male fertility and for the development of young men during the period of growth, as well as during andropause.

A 2010 review found that daily selenium supplementation for three months reduced thyroid antibody levels. It also resulted in improved mood and general well-being in patients with Hashimoto’s disease.

Good sources of selenium are: fish, especially sardines, tuna, salmon, mackerel, seafood, poultry, eggs, beans, whole grains, nuts, especially Brazil nuts, garlic and onions.

Foods rich in probiotics

The human gut contains more than 100 trillion “friendly” bacteria that produce numerous metabolites that can have both positive and negative effects on hormonal health.

The gut microbiome regulates hormones, modulating insulin resistance and satiety. For example, when fiber is fermented by gut bacteria, short-chain fatty acids (SCFA) are produced. Short-chain fatty acids (SCFA) have numerous health benefits. They can affect energy metabolism, helping to increase the rate of calorie burning and prevent insulin resistance. In addition, these fatty acids can regulate satiety, thereby helping to control appetite.

Interestingly, rodent studies show that obesity can alter the composition of the gut microbiome, contributing to insulin resistance and inflammation. Foods useful for the intestinal flora, in addition to foods rich in fiber, contain probiotics: whipped milk, kefir, yogurt, fresh cheese with active lactic acid enzymes, fermented vegetables such as sauerkraut or gogones, kimchi.

Other foods that are good for hormones:

– Cruciferous vegetables, rich in sulforane, vitamins, phytonutrients and antioxidants;

– Green leafy vegetables due to the content of antioxidants and vitamins A, C, E and coenzyme Q10;

– Sweet potatoes, an important source of vitamin A and fiber.

Reduce your sugar intake

Excessive consumption of sugar, especially fructose, which is found in carbonated drinks, can contribute to the development of insulin resistance and other hormonal imbalances. Fructose consumption has increased significantly in recent decades, and studies show that added sugar can negatively impact the gut microbiome and reduce leptin (the satiety hormone) production, which can lead to weight gain.

Therefore, reducing consumption of sweetened beverages and other sources of added sugar can improve hormonal health. It is also advisable not to overdo it with coffee, alcohol and everything that means processed food.

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