Hormones are the critical component of a balanced and healthy life; they regulate everything from our body composition, strength and energy to our performance, sleep, moods and pretty much everything in between.
Everyone’s biological design is unique, and there is no unique advice applicable to everyone.
However, there still are a few things everyone can rely on to help deal with common hormonal imbalances, such as anxiety, mood swings, irritability, depression, mental fogginess, loss of focus, hot flashes, weight gain, and so much more.
Nutrition is a crucial element in optimizing hormones for healthy functioning. A diet rich in minerals, fiber, vitamins, and micronutrients will help your hormones restore their natural balance naturally.
Include Probiotic Foods
When your gut is in balance, so are your hormones.
Probiotic foods contain good bacteria essential for a proper bowel movement and overall health. Include foods such as kefir, yogurt, sourdough bread, bone broth, and kombucha in your diet (a serving or two of these per day is the recommended value), and you’ll be good to go.
Protect Your Thyroid with Leafy Greens
The thyroid gland is an endocrine gland located in the neck. Its primary function is to produce hormones that regulate our brain and heart development, digestive function, muscle control, bone maintenance and our body’s metabolic rate.
It also affects our mood, and its correct functioning is linked to a balanced diet, primarily a sufficient amount of magnesium and iodine supply. Include yummu foods such as dark leafy greens and almonds in your diet, as they are rich in magnesium. To get your iodine supply, add sea vegetables to your plates, at least three times a week and use pink or iodized salt in your recipes.
Don’t Skip the Digestion-Friendly Protein
Replace red, fatty meats with protein from fish, chicken, and legumes. Your total intake should be no more than 35 grams total (meals + snacks.)
Include Healthy Fats for Regulated Stress Levels
Healthy fats are building blocks of all hormones; they help stabilize the production of your stress hormones cortisol and adrenaline. Try to get the maximum of 30 grams of healthy fats such as walnuts, coconut oil, extra-virgin olive oil, ghee and coconut oil. Take a digestive enzyme with lipase if you have trouble digesting fats (you wouldn’t be the first one), to help metabolize the fats better.
Flush Your Liver with Greens
The liver is our body’s master filter and detoxifier; it is the powerhouse of all hormone production and functional metabolism. If clogged, it negatively affects hormone balance throughout your body.
To promote a clean liver, get enough nutrients by including detox drinks in your diets, such as green smoothies, teas, and citrus drinks. A tall glass of warm water with lemon juice in the morning will aid your liver function, flush out the toxins and even promote healthier skin.
Drink green drinks as an afternoon snack with antioxidant-packed fresh dandelion, cilantro, and parsley.
Avoid Inflammation-Causing Culprits
Exclude foods like refined sugars and carbohydrates.
Further, alcohol, gluten, lactose, and dairy foods disrupt or damage digestion, causing inflammation and affecting your hormone balance and production.
Getting on top of your nutrition to help regulate your hormone deficiency and their proper functioning should be your number one priority.
On top of that, it wouldn’t hurt to get your hormones tested at the lab to get an overview of your hormonal picture.
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