Eating for Hormone Balance and Overall Wellness

What Really Matters for Your Health

It’s no secret - nutrition is a pillar for the foundation of health. With all of the information overload that can come with nutrition recommendations on social media or other sources, figuring out what to eat to best fuel your body can be overwhelming. Let’s break it down to better understand nutrition for overall health, blood sugar balance, digestive health, and hormone optimization.
‍

Macronutrients

Macronutrients are the nutrients that the body needs in large quantities for metabolism and function. These are carbohydrates, proteins, and fats. The requirements of these nutrients are going to vary considerably on a person to person basis, so please consult with your provider or a nutritionist for exact recommendations for you. Always aim for high quality food sources for optimal hormone health. 

Carbohydrates are broken down to glucose for quick energy. Glucose is used in metabolic function when taken up into the tissues and can be stored as glycogen in the liver. Good sources of carbohydrates include fruits, vegetables, and whole grains. Examples of nutrient dense carbohydrates include leafy greens, cruciferous vegetables, sprouts and microgreens, sweet vegetables (pumpkin, sweet potatoes, squash), beans, low fructose fruits (apricots, berries, watermelon, peaches). Avoid whole grains if you are gluten free or gluten sensitive. When it comes to balancing blood sugars, aim for pairing a carbohydrate source with a protein and fat source for better blood sugar balance. 

Protein is used for hormone synthesis, synthesis of enzymes, antibodies, and neurotransmitters (to only name a few). When we think about daily protein intake, aim for 30-40 grams of protein per meal if you are eating 3 meals a day. Otherwise, consult with your provider for an overall daily goal that pairs best with your personal needs. Protein is found in animal products like meat, fish, bone broth, and dairy. Plant protein sources include beans, lentils, seeds, soy products, and nuts. 

Fat is important for energy, responsible for the production of sex hormones, regulation of body temperature, and the absorption of vitamins (A, D, E, and K). Opt for healthy fats full of Omega 3 and Omega 6 fatty acids. We need fats for hormone synthesis and blood sugar regulation. Omega 6 foods include coconut/coconut oils, pumpkin and sunflower seeds, and pistachios. Omega 6 foods to limit or avoid altogether are things like canola oil, peanut oil, and corn oil. Omega 3 foods include salmon (aim for wild caught), tuna (albacore), sardines, cod liver oil, flax and chia seeds, and walnuts. 

‍

Micronutrients

Though they are needed in less quantity than macronutrients, micronutrients have a large impact on overall health and cellular processes in the body. Vitamins, minerals, antioxidants are examples of micronutrients and are responsible for metabolic reactions in the body and protection against oxidative stress. There are 13 essential vitamins A, C, D, E, K, and B (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Some important minerals include iron, iodine, selenium, calcium, and zinc. Micronutrients are found in foods; however, it can be difficult to get all 13 essential micronutrients in the traditional diet and may require supplementation which you can discuss with your provider based on your labs and symptoms. Here, we will discuss the importance of each micronutrient mentioned and how you can optimize your diet with micronutrients!

• Iron is found in red meat, seafood, liver, eggs, nuts and seeds, dark leafy vegetables, and dried fruits
• Iodine is found in salmon, liver, seaweed, kelp, cranberries, iodized table salt, eggs
• Zinc is found in chickpeas, oatmeal, pork, beef, chicken, spinach, pumpkin seeds, oysters
• Selenium is found in brazil nuts, eggs, sunflower seeds, sardines, grass fed beef
• Calcium is found in dairy, sardines, collard greens, kale, taini, chia seeds, and fortified foods
• Vitamin A is present in sweet potato, carrots, spinach, cod liver oil, pumpkin, broccoli, kale, spinach
• Vitamin D is present in egg yolk, wild salmon, rainbow trout, cod liver oil, canned tuna, wild mushrooms, oysters
• Vitamin E is present in peanuts, shrimp, spinach, avocado, salmon, broccoli, olive oil
• Vitamin K is present in kale, brussel sprouts, broccoli, cabbage, kiwi, okra, green beans
• B vitamins are found in whole grains, non-citrus fruits, starchy vegetables, poultry, eggs, green veggies, nuts, beans, fish

‍

Fiber

Fiber is an important factor when it comes to digestive health, blood sugar regulation,  lowering our cholesterol, and reducing risk of colon cancers. The optimal amount of fiber is 20-40g depending on your age, sex, and risk factors. Fiber can be supplemented; however, optimal fiber levels can be met through the diet in the form of soluble and insoluble fiber. Soluble fiber promotes satiety, lowers cholesterol, supports the gut, helps to balance blood sugar, and feeds beneficial bacterias. Soluble fibers are typically recommended in the health setting to alleviate loose stooling. Soluble fibers are found in the form of fruits like apples or pears, seeds (chia, flax), psyllium, brussel sprouts, beans, nuts, oatmeal, and sweet potatoes. Insoluble fiber supports intestinal health by creating bulk in your stool and promotes laxation. These can be found in things like whole wheat/wheat bran, leafy greens, quinoa, dried figs, almonds, and prunes. 

‍

Self talk and food

Choosing to incorporate foods that make you feel good inside and out that are nutrient-dense and high quality can become overwhelming. If you are deciding to make changes, first and foremost please be gentle with yourself. It’s okay to still eat foods that aren’t nutrient dense sometimes (yes, I am telling you to eat the cake at your kid’s birthday party if you want to eat the cake). It is not hard to fall into an obsessive trap when it comes to eating healthy foods or living a healthy lifestyle, so I encourage you to become an observer. First, see what your diet looks like without changing anything. Are you reaching for the potato chips or eating out more than you thought? If so, make the necessary changes. Evaluate your relationship with food, and if this relationship is causing you stress or unhappiness, adjust. Food is nourishing not only when it’s coming from good sources but also when our relationship with it is not strained. The bottom line is that whatever you choose to eat, let the majority of it be a variety of high quality, nutrient-dense, whole foods and allow yourself grace. Food is a form of self-love and fuel!

‍
Want personalized support and guidance on how we can help with your diet? 📞 Book a consultation today