Nutrition can play a powerful roll in helping a woman balance their hormones. If our hormones are unbalanced, it can affect many things in our health such as PMS, acne, mood swings, and fertility. The easiest and cheapest way to balancing them is to start with your food.
Along with eating the food below, there are some other requirements to provide the best results. First, it is very important to choose organic. We are already exposed to enough toxic chemicals and pesticides, so the more you can keep away from them the better. If it is hard for you to afford all organic, then I recommend going by the guidelines of The Dirty Dozen. They set up a list of the foods that are genetically modified the most, so you can choose conventional when needed to save money. I also recommend finding and supporting a local farmer so you can be certain where your food came from. Living in a city or far from a farm? Head to Trader Joe's. All of their produce is non-gmo and their prices cannot be beat.
Second, your meat should be grass-fed, your fish should be wild-caught, and your chicken should be pasture-raised. Also, all of these should be raised without being treated with steroids or antibiotics. Eating meat or fish that has been administered these drugs can only raise your estrogen levels, which keeps your progesterone low, which makes you unbalanced. Catch my drift?
Lastly, even when you are eating all these healthy food items, stress can lay an elbow into your hormones too. Manage your stress levels by taking some deep breaths, walking, yoga, meditation, or reading a good book. Keep calm and read on!
Here are the top tens foods for balancing your hormones and optimizing your fertility.
1. Wild Salmon
Salmon is high in Omega3's and Vitamin B6, which helps regulate the hormones and ovulation, while also increasing cervical mucus and blood flow to the reproductive organs. Salmon is great to eat the few days leading up to your ovulation phase and during it.
High in mono-saturated fats, great for ovulation and has been shown to positively effect IVF outcomes. The healthy fats also help produce healthy eggs. A diet high in healthy fats is optimal for women TTC or achieve hormonal balance because it supports the endocrine system and brain function as well. Feeling extra stressed? Have an avocado a day to feed your brain and keep it calm. Jac's guac
These pack a huge vitamin B6 punch, which are essential for the production of healthy progesterone levels, as well as improving sperm and egg development. Most women are estrogen dominant. Symptoms include mood swings, PMS, bloating, acne and infertility. Eating chickpeas in any form post ovulation (2 weeks before period) is essential in dumping the estrogen from your body properly. Yay for hummus!
Raw honey can help stimulate ovarian function. Honey is very healing to the digestive track too and contains numerous antioxidant and anti-bacterial properties. Try hot water with lemon and raw honey first thing in the morning.
A naturally gluten-free grain that is rich in compound d-chiro-inisitol, which has been proven to drop insulin and testosterone levels, and increase rates of ovulation, thereby improving fertility. Try this during your menstrual cycle to replenish minerals and vitamins and start the body preparing for a new cycle and help ease PMS symptoms.
Buckwheat breakfast bowl
6. Leafy greens
Spinach, Kale, collard greens, etc. are high in folic acid, which is essential for healthy ovaries and also reduces the risk of spinal cord or brain defects in infants. Also, they are rich in vitamin E, magnesium, and calcium, which promote a healthy cycle. They are essential post ovulation to rid the body of high estrogen levels and spark progesterone for a symptom free period or carrying a pregnancy. Shelley's Salad
Full of vitamin D which is essential in maintaining healthy ovulation. Don't skip the yolks! They also contain vitamins like folate and Vitamin A. The quality of the egg is very important so make sure they are organic, free-range, pasture-raised and cage-free. Eggs will help boost vitamin D levels. but if you suspect you are deficient, it may be crucial to supplement until your levels come back up again. Have your levels checked with your physician or specialist.
8. Sunflower seeds
These seeds are full of Zinc which helps your body efficiently use progesterone and estrogen levels, and helps with DNA production that can support egg quality. Sunflower seeds are also very beneficial for a healthy (cramp free) cycle. Carry some around and use them as a healthy afternoon snack or throw them on salads like this one.
9. Maca powder
Maca is a Peruvian herb that is incredible for balancing hormones, increasing energy, and supporting healthy adrenals, because it is rich in alkaloids. Maca comes in powder form and can be added to any smoothie since the flavor is mild.
Tumeric and other "warming spices" such as cinnamon, coriander, cumin, cardamom, and black pepper are great for creating a drier, warmer environment that is ideal for conception. They also have anti-inflammatory properties and can aid in digestion. Healing digestion is very important for conception. If you are having digestive issues you may want to start by healing those issues first before working on hormonal balance or TTC. Try this turmeric tea latte for an afternoon treat.
incorporate these foods daily and you should see some relief from your mood swings, PMS, fibroids, PCOS, and help with your ovulation to create a healthy pregnancy. If you don't see positive changes after one cycle, then I suggest booking a consultation so we can figure out what the root cause is.
xo Jaclyn Renee
I'd love to hear your thoughts. If you make something yummy with this list, please tag me @jaclynreneewellness and #jrwapproved. Please feel free to leave comments and questions below.
Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out!
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