5 Tips for Happy Healthy Hormones
Written by Eva Rose
Hormone balance is the key to having women feeling their best physically and emotionally. Although different stages of life require focused support, these are my top 5 nutrition and lifestyle recommendations for healthy hormones that all women can adhere to.
1. Quality Protein
Protein provides amino acids for the production of peptide hormones which are required for optimal functioning of the menstrual cycle, energy production, metabolism and blood sugar stability. Amino acids support growth and repair in the body, enhance mood through the production of neurotransmitters and are required for healthy immune function. Aim to eat protein with each meal and focus on good quality sources organic grass-fed meats, fish, legumes, tempeh, quinoa, chia seeds, hemp seeds, nuts.
2. Healthy Fats
Fatty acids are required for steroid hormone production including oestrogen and progesterone. I see many women avoiding fats which is detrimental to hormone health, I recommend focusing on quality over quantity. Healthy fats support brain function plus provide fat soluble vitamins such as Vitamins A, D, E and K which are essential for health. Choose nutrient dense and unprocessed oils such as extra virgin olive oil, organic ghee, grass fed butter, avocado, olives, macadamia nuts, walnuts, coconut, cashews. Avoid poor quality vegetable oils such as canola, sunflower, rice bran, corn, soy, grapeseed, peanut, safflower and cottonseed as these can have an inflammatory effect.
3. Adequate Fibre
Fibre supports gut health, feeds the microbiome and promotes regular bowel movements all of which are important in hormonal regulation. We should be aiming for around 20-25g of fibre per day. Incorporate an abundance of organic vegetables and fruit and moderate amounts of complex carbohydrates like sweet potato, brown rice, oats, buckwheat, quinoa, linseeds, chia seeds. Ditch highly refined sugars and processed, packaged foods which are low in fibre and detrimental to gut health.
4. Stress reduction
Long term stress has a negative impact on the delicate hormonal balance within the body and is often an initiating factor in hormone issues. Stress exacerbates conditions such as PMS, endometriosis, PCOS and menopause, and I often find stress reduction to be the key in enhancing fertility. It is important to include stress management techniques into your daily routine. Find something that you enjoy doing that brings you a great sense of relaxation. Activities that have scientific evidence backing their benefits include Yoga, meditation, breathwork, time spent in nature, a gratitude journal, even taking a bath.
5. Prioritise Sleep
Implementing a night time routine to enhance sleep quality can be a game-changer. Switching off from all screens and work commitments 60mins before bedtime and winding down with dim lights, chamomile tea and a book can super-charge your slumber and enhance the production of the beneficial sleep hormone melatonin. I also love focusing on self care before bed with sensual beauty routines, a spiritual practice and silk eye masks.
Eva Rose is an Acupuncturist and Naturopath who is passionate about supporting women through hormone imbalances, conception, ivf, pregnancy and postpartum. She offers a unique approach to treatment that draws upon a foundation of deep traditional wisdom, supported by up-to-date scientific research.
You can connect with Eva Rose at info@evarose.com.au or by checking out her website evarose.com.au or instagram
@evarose_naturalhealth
