10 Best Hormone Balancing Foods for Treating Hormonal Imbalance

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

When your hormones are out of whack, your body follows suit. Here are the 10 best foods you can eat to balance yourself out.

Have you been feeling especially stressed lately, with odd symptoms like acne, fatigue, and unexplained weight gain? Chances are, your hormones are out of balance. Hormones are the chemical messengers of our endocrine system. And too much or too little of a certain hormone can cause your body to act out.

Read on to see if you might be suffering from a hormonal imbalance, and discover the healing foods that can get you back on track.

What is a Hormonal Imbalance?

A hormone imbalance happens when there is either too much or not enough of a certain hormone in our bloodstream.

Considering that hormones communicate with all of the organs in our bodies, too much of any hormone can send the wrong messages and cause all kinds of problems.

6 Signs of a Hormonal Imbalance

Fatigue

Ever find yourself feeling unusually tired or run down during the day, even though you’re getting enough rest? Your hormones – specifically your thyroid hormones – may be to blame.

Studies show a link between chronic fatigue and lower levels of thyroid hormones, which regulate metabolism and energy production.

Acne

Skin changes are common when hormones are unbalanced. This is why teenagers often experience intense breakouts during puberty, when hormones are developing.

Studies show that androgen hormones like dihydrotestosterone (DHT) and DHEA play a huge role in production of sebum in the skin, which can cause acne and breakouts.

On the flip side, estrogen has the ability to suppress sebum production. When these two hormones are in balance, sebum production is steady and breakouts are less common.

Unexplained Weight Changes

If you find yourself gaining or losing weight suddenly without changing your diet, you may have either high or low levels of thyroid hormones.

Thyroid hormones play a huge role in body weight regulation, most likely due to their influence on metabolism.

Mood Changes

If you’re experiencing symptoms like increased anxiety and irritability, an estrogen imbalance may be to blame.

Studies show that estrogen interacts with certain neurotransmitters in your brain that affect cognition and mood. Levels that are too high or too low can impair cognition and result in mood swings, while even levels can support healthy mood regulation.

Difficulty Sleeping

It turns out hormone imbalances can also keep you awake at night.

Women in particular are likely to experience insomnia and loss of sleep during their menstrual cycles and pregnancy – times when hormone levels are prone to frequent changes.

Menstrual Changes

The regularity of your menstrual cycle is a huge indicator of your hormonal balance.

This is because the hormones estrogen and progesterone directly influence the start and completion of your cycle. If your cycle is irregular or the duration of your period is different than usual, you probably have an imbalance.

7 Causes of Hormonal Imbalance

If you’re experiencing any of these symptoms, you might be wondering what caused your hormones to fall out of balance. Read on to discover the common reasons for a hormonal imbalance.

Poor Diet

A sugary diet can easily cause your hormones to fluctuate like a seesaw.

In fact, consuming a lot of pre-packaged or fried foods can cause a change in reproductive hormones, resulting in reproductive dysfunction and ovarian cysts.

Chronic stress

Too much stress can do a number on several of your hormones. High levels of stress can directly influence hormones that are released as part of the “fight or flight” response your body goes into when you’re stressed out. When stress levels stay high, your body will go overboard releasing these hormones, leading to an imbalance.

Taking Birth Control

Birth control pills are hormones themselves – mostly a combination of estrogen and progestin. According to studies, birth control hormones can alter secretion of hypothalamic, ovarian, and other hormones and can affect all kinds of bodily processes.

Since birth control is made of synthetic hormones, they can easily cause your own hormones to fluctuate.

Diabetes

Diabetes could play a role in affecting your estrogen or testosterone levels.

Studies show that diabetes and other blood sugar issues are associated with hormonal imbalance, particularly estradiol, a version of estrogen.

Thyroid Problems

Your thyroid is responsible for producing hormones that regulate metabolism and other essential functions of your body. When your thyroid is producing too little or too much of these hormones, it can easily cause an imbalance, leading to problems like infertility and metabolic syndrome.

Iodine Deficiency

The mineral iodine is needed in order to produce thyroid hormones. When you don’t get enough iodine, the resulting hormonal imbalance puts you at risk for developing metabolic and cognitive problems.

Endocrine Disorders

While you shouldn’t panic until you‘ve seen your doctor, a hormone imbalance can also be caused by certain tumors.

Studies show that neuroendocrine tumors secrete many different hormones, and an excess of a single hormone is one of the most common signs in neuroendocrine tumor patients. 

Be sure to rule out other reasons for an imbalance before assuming the worst, however.

10 Hormone Balancing Foods

Regardless of which of the issues above you suffer from, the following foods can help ease symptoms related to hormonal imbalance. Make sure your kitchen is stocked with these!

Flaxseeds

Flaxseeds contain lignans, a compound that can help reduce excess estrogen. Add a tablespoon to your smoothies, salads, or coconut yogurt.

Cruciferous Vegetables

Cruciferous veggies contain a sulfur compound called diindolylmethane, or DIM, which helps support normal and healthy levels of estrogen in your body. Add a cup of broccoli, cauliflower, or Brussels sprouts to your diet every day.

Bitter Greens

Bitter greens contain many nutrients that help support normal hormonal balance. Dandelions in particular are studied for their ability to ease hormone-related reproductive problems.

Try serving a handful of sautéed kale or dandelions as a side dish for every meal.

Broccoli Sprouts

Broccoli sprouts contain a compound called sulforaphane, which can help reduce the risk of tumors and hormone-related cancers.

Add a cup of broccoli sprouts to your Paleo-friendly sandwiches or salads.

Seaweed

Seaweed is rich in iodine, one of the most important minerals needed to help synthesize hormones in your thyroid gland.Add a dash of kelp flakes to your soups, or snack on seaweed salad dressed in a light vinaigrette.

Sauerkraut

Sauerkraut contains probiotics, or “good” bacteria, that help improve gut health. Research shows that probiotics can also affect hormones and even lower the stress hormone cortisol. Top your meals with ¼ cup of sauerkraut every day to reap those benefits.

Eggs

If you’re a savory breakfast kind of person, we have some good news: studies show that eating a high-protein meal in the morning reduces the hunger hormone ghrelin, and can help keep you feeling fuller for longer.

If you find you’re constantly craving carbs, your hormones could be to blame, so try eating eggs for breakfast instead of starchy carbs.

Coconut Oil

Dietary fat plays a large role in hormonal balance, and if your testosterone levels are low, eating more fat can give your levels a boost. Coconut oil is one of the best sources of fats you can eat due to its high medium-chain fatty acid content, which can improve brain health and aid in fat loss.

Eat a little coconut oil every day by stirring some into your coffee, or using it to sauté your veggies.

Turmeric

Chronic inflammation can switch on multiple hormones in our bodies that can lead to a damaging imbalance. Turmeric is highly anti-inflammatory and can help tame this problem.

Season your meals liberally with turmeric, add some to a smoothie, or reach for a supplement to get an extra dose of anti-inflammatory action. Just be sure to pair turmeric recipes with black pepper for maximum absorption!

Salmon

Research shows that omega-3 fatty acids, like those found in fish, can help prevent disease and can help women, in particular, keep their hormones balanced.

Aim to eat fatty fish like salmon at least three times per week.

Watch these 2 videos-

The Top 5 High Estrogen Foods to Avoid | Dr. Josh Axe

How to Balance Your Hormones for Women

The Bottom Line

Your hormones are largely influenced by your diet. Making simple changes in the foods you consume every day could radically alter your hormones for the positive, so try and incorporate most of the foods on this list into your weekly regime.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Bra 101 – 4 Tips to Better Bra Health

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

While an estimated 90 percent of North American women wear a bra every day, have you ever wondered if they’re really necessary? And if so, does the type of bra you wear matter to your health?

Wearing a bra is said to help prevent sagging, improve posture, reduce back pain, and maintain healthy breast tissue. But according to history, bras were created for fashion, not function.

Wealthy women in the 14th century primarily wore corsets to help elevate, reveal, and enhance the appearance of their breasts. And as fashion evolved, so did bra-like garments.

While bras are still worn for aesthetic purposes (oh hey, bedazzled lingerie), they’re also said to be mandatory for maintaining and supporting a healthy bosom.

But some researchers suggest that wearing a bra isn’t all it’s cracked up to be. In fact, according to a study done in France (called the “marathon experiment”), the trusty brassiere could be a false necessity: It does more harm than good.

Let’s take a look at the pros and cons of wearing a bra, and whether or not your bra health is working in your favor.

The Cons of Wearing a Bra: Should You Be Going Braless?

The marathon experiment was conducted by Jean-Denis Rouillon, a sports-science expert. It claims that bras provide no benefits for women—when it comes to preventing back pain, improving posture, or maintaining shape.

The 15-year study included 300 women and claimed that those who went braless actually gained a 7-millimeter lift in their nipples—compared to women who wore bras regularly.

These findings refute everything we’ve been told about bras. Has gravity been our friend, not our foe?

This study has been cited in online publications, cautioning women about the dangers of wearing a bra. However, it should be noted that the study is missing crucial information.

For example, the study fails to mention the ages of the 300 women, how often they went braless, and how often they were measured. We’re also uncertain if these women went braless for the entire duration of the study, or for just a few years.

The lack of information in this study makes the so-called dangers of wearing a bra rather vague. Additionally, there’s no record of this study ever being published online—only an article that recapped a radio interview with Jean-Denis Rouillon.

Bras have also come under fire for being linked to breast cancer. Although there’s also limited research to back up this claim, it’s suggested that ill-fitting or tight bras can impair lymphatic drainage, which can prevent your body from excreting carcinogenic toxins.

The other cons of wearing a bra may include restricted breathing; annoying indentations on your skin, neck, and shoulder pain from tight straps; and the feeling of being trapped in a wiry, padded penitentiary; which you can’t wait to break free from at the end of the night.

The Benefits of Wearing a Bra

While the so-called damaging—or at the very least, non-beneficial—effects of bras are emerging, there’s still a lack of evidence that wearing a bra is guaranteed to damage your lady lumps.

As long as they’re properly fitted, bras can still prevent discomfort from movement (i.e., bouncing) and back pain, especially in bustier women. Some women even find that wearing a bra is more comfortable than going braless.

So if wearing a bra helps you feel supported and gives you the lift and look you desire, the choice is yours: Wear a bra, or don’t. Luckily, there are ways you can promote better breast health when choosing a bra:

4 Tips for Better Bra Health

1. Get Measured

What’s the best kind of bra to wear? One that fits you perfectly.

Since it’s estimated that over 80% of women wear the wrong bra size, it’s no wonder we breathe a sigh of relief when we let the gals loose at the end of the night. And as mentioned above, there are potential health risks to wearing a poorly fitted bra, which may include breast-tissue damage. About 80% of women wear the wrong bra size.

Since your body naturally changes as you age, your bra size can also fluctuate. For this reason, it’s important to get measured each year—or any time your bra feels like a nuisance.

2. Choose the Right Bra Style for Your Cup Size

Between soft cups, sports bras, wireless, bandeaus, full cups, and push-ups, choosing a bra can be difficult. But the best bra style for you will depend mostly on your cup size.

Lingerie experts recommend bras with minimal support for a smaller bust, such as bandeaus or wireless bras. That’s because additional underwiring and padding may be uncomfortable, dig into your skin, and look bumpy under clothing.

Larger busts can benefit from the extra coverage of full- cup bras, which keep breasts in place and prevent wardrobe malfunctions.

The best way to find out which bra styles are right for your bust is by consulting with a bra-fitting specialist at a lingerie store.

3. Avoid Wearing a Bra to Bed

Does wearing a bra to bed really prevent sagging?

While some women swear that wearing a bra to bed maintains shape, it may also promote swelling, cause a buildup of fluid, and prevent natural detoxification—by restricting blood flow and lymphatic drainage.

Don’t wear a bra to bed. It prevents natural detoxification by restricting blood flow.

Since there’s no proof that bedtime brassiere-wearing can save you from the droop, it’s best to err on the side of caution: Avoid the potential health risks of wearing a bra to bed.

4. Go for Comfort Over Couture

Lace, jewels, pearls, push-ups and pastels: While there’s no harm in occasionally swapping your regular intimates for seductive lingerie, it’s important to ensure that you prioritize sensibility over chicness (with the bras you wear regularly). Even if it’s not the sexiest-looking garment, a properly fitted, comfortable bra can be life-changing when it comes to feeling cozy and relaxed every day.

Watch this video – 5 Bras to Stay Away From and 9 That Are Safe

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Breast Health 101 – 7 Tips to Prevent Breast Cancer

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Breast health is a major concern for women worldwide. In America alone, it’s estimated that 1 in every 8 women will develop breast cancer at some point in her life.

And while it’s less common, men aren’t exempt from breast cancer either. According to Breastcancer.org, over 2,500 cases of male breast cancer are diagnosed each year. With these statistics, the need to boost breast health for cancer prevention is more important now than ever before.

The good news is, there are several ways to improve your breast health naturally. Through specific nutrients and lifestyle changes, you can keep your health strong and reduce your risk for breast cancer.

What Causes Breast Cancer?

The exact cause of breast cancer is difficult to pinpoint, and will be different for every person.

Breast cancer has been linked to uncontrollable factors such as genetics (studies speculate a greater risk for developing breast cancer if a first-degree relative has had it), but it should be noted that the majority of women who are diagnosed with breast cancer do not have a family member with breast cancer.

Interestingly enough, epigenetics is playing more of a role in cancer development. In other words, your environment, lifestyle and diet are considered to be more common risk factors for changes in your DNA that may lead to cancer.

A good way to explain this mechanism is to say “your genes load the gun, the environment pulls the trigger.” Your DNA may predispose you for cancer, but lifestyle and diet make all the difference.

Now, for a little pathology 101: gene mutations—which are typically passed down from a parent—can also cause cancer. Gene mutations have also been linked to cellular damage from environmental factors, such as toxins and sun damage.

In particular, breast cancer is linked to gene mutations of the BRCA1 and BRCA2 genes, which are responsible for preventing cancer development in your cells. Gene mutation can occur at any point in life, but breast cancer related to BRCA1 and BRCA2 is seen in younger women.

Other common risk factors for breast cancer include:

Age

Aside from gender, age is said to be the most common risk factor for developing breast cancer. While you can develop breast cancer at any time, women over the age of 50 are at the highest risk.

Obesity

Studies show that women who have a BMI higher than 25 are more likely to develop breast cancer. While the exact link between weight gain and breast cancer isn’t known, research suggests that where weight gain occurs could either promote or prevent breast cancer development. If your BMI is over 25, your chances of breast cancer increases.

For example, midsection weight gain could be a greater risk factor for breast cancer, rather than weight gain in your face and thighs. This is because midsection weight gain is related to elevated levels of the stress hormone cortisol in your blood. And high cortisol levels can stimulate the growth of cancer cells.

Midsection weight gain is also a sign of high insulin level which research shows increases your risk for cancer by 15-20%.

Estrogen Dominance

Estrogen dominance is a condition that can occur when your progesterone levels are too low or when your estrogen levels are too high. Symptoms of hormonal imbalance can occur from taking oral contraceptives for long periods of time, or during intense periods of chronic stress.

Estrogen is the female sex hormone that promotes growth and development. It’s said that in certain cases, excess estrogen in your blood can also promote the growth of tumors and allow cancer cells to spread.

Now, that’s not to say every person with excess estrogen will develop cancer—it simply means that estrogen plays more of a role in the development of cancer cells than other hormones. Hormonal imbalances can suppress the body’s immunity, making cancer more of a risk.

Since estrogen dominance is a hormonal imbalance, it can also suppress the body’s immune function by impairing the function of T-cells.

Estrogen dominance can occur from being regularly exposed to xenoestrogens and phytoestrogens, which mimic estrogen in the body and raise estrogen levels when absorbed. Xenoestrogens are environmental toxins found in plastic containers, cleaning products and cosmetics, while phytoestrogens are found in estrogenic foods such as soy products and non-organic meat that’s been treated with growth hormones.

Early Menstruation

While it’s not yet fully understood, studies have shown a link between menstruation before the age of 15 and an increased risk of breast cancer.

Excess Alcohol Consumption

Excess alcohol consumption can increase estrogen levels in the blood. Alcohol may also cause cellular damage, which as you now understand, may increase your risk of breast cancer.

As you can see, the most common risk factors for breast cancer are not only related to genetics, but also lifestyle and dietary choices. This means that you can still take control of your breast health and lower your risk of breast cancer.

Let’s take a look at which nutrients offer the greatest benefits to your bosom by promoting optimal cellular health.

Nutrients for Breast Health

Antioxidants

Antioxidants help disarm free radicals, which are toxins that damage DNA and destroy cells. Free radicals cause oxidative stress in the body, which is linked to the development of many diseases, including cancer. Antioxidants can also help slow the aging process and prevent gene mutation. And as you now know, both of these factors contribute to breast cancer.

All fruits, vegetables, nuts and seeds contain antioxidants. The foods highest in antioxidants are berries, goji berries, carrots, squash, pumpkin, beets, sweet potatoes walnuts, leafy greens, mushrooms, pomegranates and algae, such as chlorella or spirulina.

Vitamin D

Studies suggest that low vitamin D may be linked to breast cancer, since vitamin D is shown to have antioxidant activity in the mammary gland. Loading up on vitamin D can help keep cancer risk at bay.

Certain foods on the Paleo diet contain vitamin D, such as wild salmon and egg yolks. However, the sun is ultimately the most abundant source of vitamin D available to us.

During the fall and winter months, it can be extremely difficult to absorb enough vitamin D from the sun (unless you live in a tropical climate). For this reason, it’s recommended to supplement with 1,000 – 2,000 IU of vitamin D for optimal health during the colder months.

Omega-3 Essential Fatty Acids

While inflammation is the root cause of all illness and disease, studies prove that chronic inflammation (and inflammatory conditions, such as irritable bowel disease) have a direct link to cancer development.

This is why it’s important to include foods in your diet that help reduce inflammation, such as omega-3 essential fatty acids. Omega-3’s are essential fats that we must obtain from our diets because our body can’t produce them. Because they’re such powerful anti-inflammatories, omega-3’s are fats that should never be avoided.

You can increase the omega-3’s in your diet by taking fish oil and eating wild salmon, chia seeds, hemp hearts, walnuts, algae, flaxseed and grass-fed meat.

It should also be mentioned that we require a balance of omega-3 to omega-6 essential fatty acids for optimal health. While omega-3’s and -6’s are needed to fight inflammation and promote cardiovascular health and cognitive function, omega-6 essential fatty acids can become pro-inflammatory when they’re consumed in excess, leading to systemic inflammation.  

Foods that reduce inflammation also reduce your risk of cancer. Increase omega-3’s by eating salmon or chia seeds.

The ideal ratio of omega-3 to omega-6 essential fatty acids is approximately 1:3, but today’s Western diet has a ratio of 1:17. Many of the omega-6’s in our diet come from high oleic vegetable oils, such as soybean oil and sunflower oil, that are used liberally in processed foods.

So while increasing your omega-3 intake is helpful for reducing inflammation, your omega-6 intake must be simultaneously reduced to further prevent illness and disease.

Indole-3-Carbinol

Indole-3-carbinol is a compound found in cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. I3C is a powerful nutrient for promoting hormone balance and breast health, as it helps prevent excess estrogen from being absorbed in the bloodstream.

Stress Management for Breast Health

While certain nutrients are necessary for cancer prevention, stress management is also crucial to breast health.

Stress promotes inflammation in the body as well as the release of excess cortisol in your blood. And as I’m sure you can relate, stress also makes you crave carbs and sugar! Carbs and sugar spike your insulin levels, which also increases your cortisol levels. Needless to say, it’s a vicious cycle at best.

As mentioned above, elevated cortisol levels are linked to midsection weight gain, which can increase your risk for breast cancer. And when cortisol levels are elevated for prolonged periods of time, your immune system can also become suppressed and impair your body’s natural defenses against illness and disease.

Getting 7-8 hours of sleep each night, exercising regularly, spending time outdoors, practicing yoga, laughing often, eating nutritious foods and making time for the activities you enjoy are the best ways to begin reducing your stress levels.

As you’ve seen, breast health is influenced by several factors, not just genetics. By increasing the nutrients in your diet and making positive lifestyle changes where necessary, you’ll reduce your risk for breast cancer and enhance your entire well-being.

To recap – The 7 Tips to Prevent Breast Cancer:

• Eat berries high in antioxidants
• Get enough of Vitamin D
• Eat healthy fats such as those from fatty fish
• Manage stress
• Eat cruciferous vegetables
• Practice yoga
• Get 7-8 hours of sleep

Watch this video – Breast Self-Examination (It Can Save Your Life)

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook