LET’S TALK ABOUT HORMONES
Those critical chemical messengers affect many aspects of our health, and we wouldn’t be able to live without them. When our hormones are regulated, we feel great; we have a stable mood, lots of natural energy, healthy weight, good sex drive and beautiful skin and hair. But, what happens when they get out of balance? Stephanie Rome- Certified Holistic Nutritionist and Health Coach behind Keenist – shares her knowledge on how to meet your highest health potential through what you eat and how you live your life.
1. GO ORGANIC
Many of the pesticides, fertilizers and growth hormones used in conventional foods are endocrine disruptors, which are chemicals that interfere with your endocrine (hormone) systems. For example, pesticides add synthetic hormones to your body (like xenoestrogens), confuse your body’s complex hormonal conversation and congest your liver, making it harder to process and eliminate excess hormones.
Organic food is more nutrient-dense and helps put out the fire of inflammation that may contribute to a hormonal imbalance in the first place. If going 100% organic isn’t in your budget, prioritize the foods that really make an impact–namely, animal products (meat and dairy) and the list of their derivatives. We know it can be more expensive, but think of buying organic food as an investment in your long-term health.
2. EAT BRASSICA VEGGIES
The liver is the key elimination organ of metabolized hormones, so it needs to work efficiently to make space for new hormones and prevent recycling of old ones. All of the brassica family of vegetables (broccoli, cauliflower, collards, kale, cabbage, Brussels sprouts, bok choy, turnips) contain indole-3 carbinol, which is a powerful hormone balancer. This compound helps break down estrogen and aids in detoxification.
3. ENJOY GREEN APPLES
A key function of the liver in hormonal balance is the production of bile. Bile is secreted by the liver for the digestion and absorption of dietary fats and fat-soluble substances–some good (vitamins A, D, E, K) and some bad (excess estrogens). You can think of bile as a Pac-Man gobbling up fat-soluble toxins and escorting them to the intestines to be processed and eventually to the toilet to be eliminated. Two of my favorite foods for decongesting bile are beets and green apples. Make an easy beet and apple slaw by grating a beet and an apple, combining them in a bowl and adding a squeeze of fresh lemon.
5. EAT PROTEIN AND FIBRE
6. EAT FERMENTED VEGGIES
What do you know about the estrobolome in your gut? It’s essentially responsible for breaking down estrogens. Supporting gut bacteria is important for ushering metabolized hormones out of the body. You want to make sure you’re promoting the proliferation of good bacteria by eating fermented foods. Add 1-2 tablespoons of fermented foods like sauerkraut or kimchi to your plate every day.
8. LIMIT CAFFEINE
Drinking too much caffeine can increase insulin levels, elevate cortisol levels, increase estrogen levels, deplete micronutrients essential for hormone balance (such a magnesium and B vitamins) and basically wreak havoc on the endocrine system. If you need a little boost, try matcha green tea, which has a bit less caffeine than coffee, or opt for a caffeine-free herbal tea like rooibos chai, tulsi or roasted dandelion.