What to Eat For Better Balanced Hormones

Hormone balance is a hot topic for women of all ages, and all life stages. Unbalanced hormones can leave you feeling sluggish, moody, stressed out, and just not yourself. Let’s explore why balancing your hormones is so important, and how you can do it with the help of food, starting today.  Why should you care about hormone balance? Our hormones make up our endocrine system, which is responsible for regulating just about every other system in the body. Cortisol is the hormone that regulates stress, serotonin regulates mood, insulin regulates blood sugar, ghrelin regulates hunger, leptin regulates satiety, estrogen, progesterone, and testosterone regulate fertility and menstrual cycles—the list goes on and on! Our hormones even interact to regulate each other via a feedback system. For example, if we aren’t managing stress, we’re potentially affecting our fertility, menstrual cycle, blood sugar levels, appetite, and weight management. This is because chronically high cortisol levels, which are often the result of chronic stress, begin to impact levels of estrogen, insulin, ghrelin, and leptin, too. It’s all interconnected! Assuming you’d benefit from  increased energy levels, stress management, weight management, improved fertility, or an elevated mood, you should strive to keep your hormones balanced. One way to do this is to incorporate hormone-balancing foods into your diet. Foods to Incorporate for Balanced Hormones  Magnesium-rich Foods Magnesium plays many crucial roles in our bodies. It regulates progesterone and helps excrete estrogen, which affects fertility. It also regulates levels of these hormones throughout a woman’s cycle. The relationship between magnesium and sex hormones continues into menopause as well. It also fuels mitochondria, which is the powerhouse of our cells and where steroid hormones/sex hormones are produced. Magnesium also converts tryptophan to serotonin, playing a role in our mood. It aids in digestion and excretion of waste, too.  Magnesium sources include: dark leafy greens legumes avocado nuts/seeds You may also want to consider taking a magnesium supplement. There are many forms of magnesium and each has different uses. Determine which works best for your goals and use it consistently for best results.  Fiber-rich Carbs When fiber reaches the gut, it helps slow the digestion of carbohydrates (sugars), helping to keep blood glucose levels stable and avoiding big spikes and crashes. This helps improve insulin sensitivity, our hormone that regulates blood sugar and that interacts with ghrelin and leptin, the hormones responsible for regulating hunger and satiety.  Fiber-rich carb sources include: fruits and veggies starchy veggies like potatoes, carrots, and squash plant-based starchy foods like quinoa, whole grains, and legumes Prioritize these carb sources over quick-digesting refined carbs and sugars, such as products made with white flour, and products made with added sugars and sweeteners. Of course these indulgences can (and should) be consciously enjoyed on occasion! Sufficient High-Quality Protein The majority of hormones are made from protein and fats, so these key nutrients are necessary for all hormone production. Protein also helps keep us full, fuels our muscles, and repairs cells and DNA.  While protein needs vary from person to person and depend on lifestyle, general guidelines suggest that 0.4-0.8g of protein per pound of body weight satisfies minimal needs. For optimal health, however, you should strive for closer to 1g of protein per pound of ideal body weight, per day. And, of course, choose high-quality protein sources whenever possible. High-quality protein sources include: organic grass-fed meat pasture-raised chicken and eggs wild-caught fish organic, whole food sources of plant protein like quinoa, hemp, tempeh, and lentils Healthy Fats Since fats and protein are the main components necessary for hormone production, healthy fats are necessary for optimizing hormone levels. In addition, healthy fats increase leptin, the hormone that tells us we are satisfied and no longer hungry.  Healthy fat sources include:  avocado and avocado oil nuts hemp seeds tahini olive oil Foods Rich in Omega-3s As Americans, our average intake of omega-6 fatty acids (found in fried and packaged foods and industrial nut and seed oils like canola, soybean, and sunflower oil) to omega-3s (found in the sources listed below) is approximately 20:1. A high omega 6:3 ratio has been linked to inflammation and endocrine disruption, affecting how our body regulates our hormones.  The ideal ratio is closer to 4:1, or, even better, 1:1. In order to achieve this, we need to decrease consumption of foods high in omega 6s, and increase foods high in omega-3s. Keep in mind, omega-6 fatty acids can also be found in dressings, sauces, and condiments, so be sure to watch out for them, and focus on adding more sources of omega-3s to your diet. Foods high in beneficial omega-3s include: wild-caught salmon and cod anchovies and sardines chia seeds flax seeds walnuts seaweed Brussels sprouts Enriching your diet with fiber-rich carbs, high-quality proteins, healthy fats, and foods packed with magnesium and omega-3s can have a profound effect on balancing your hormones. If you’re unable to eat these foods or are having trouble working them into your daily routine, consider working with a Nutrition Coach or Registered Dietitian to devise a plan. They can also help you decide if supplementation may be right for you.  If you’d like to take it a step further and learn more about improving your life—and the lives of others!—through food and lifestyle, why not become a Nutrition Coach yourself? Learn more about our exclusive certification program here. (Image: Unsplash)

The Link Between Breakfast and Weight Loss

How Breakfast Can Balance Hormones and Help You Shed Extra Pounds Despite the fasting-fueled popularity of skipping breakfast, the first nosh of the day is still the undefeated champ of meals—for many people. It’s not just a fuel-up, it’s critical for weight loss and balancing hormones. Don’t believe it’s that powerful? Grab a matcha and let’s dive into the research! The Scientific Link Between Breakfast Habits and Weight Loss Success The National Weight Control Registry (NCWR) is a treasure trove of information about successful weight loss and maintenance. It tracks individuals who have lost a significant amount of weight and kept it off for at least 5 ½ years. One fascinating finding: the correlation between breakfast habits and weight loss success.  A comparison between the obesity rates in America and Germany further highlights the importance of breakfast. In America, the percentage of obese adults is 26.1%, while in Germany, it is only 13.7%. One contributing factor to this disparity is the difference in breakfast consumption habits. Over 75% of Germans eat breakfast every day, whereas only 44% of Americans do.  In the NWCR study, a whopping 78% of participants who successfully lost weight ate breakfast. The Role of Thermogenesis in Weight Management But why is breakfast so crucial for weight management? To understand this, let’s take a closer look at what happens when you skip breakfast. Many people believe that forgoing the first meal is an easy way to save calories. But that’s a flawed strategy on two counts: It can backfire, causing you to get too hungry and eat more later in the day.  But also, when you skip breakfast, you miss out on initiating the process of thermogenesis. Imagine your body as a car idling in the driveway. Without breakfast, the car remains idle, not going anywhere. Stalling thermogenesis programs your body to run on fewer calories throughout the day. Consequently, your metabolism slows down, making it inefficient for your body to burn calories while you go about your daily activities. Moreover, it signals to your body that it is in a state of “starvation.” Your body enters a mode where it conserves energy and holds onto calories. It’s like telling your body, “Don’t burn too much energy because I don’t know when my next meal will be.” The Hunger Factor: Breakfast, Overeating, and Metabolism Hunger is a natural signal that your body needs energy. It indicates that your body has utilized the fuel from your previous meal and requires more sustenance. Skipping breakfast, however, can lead to excessive hunger later in the day, which often results in overeating. Sound familiar?  Picture this: it’s lunchtime, and you haven’t had anything to eat since the previous night. You feel famished and end up indulging in an extra-large lunch. After all, you tell yourself, you saved calories by skipping breakfast, right? Unfortunately, this mindset can lead to consuming more calories overall than if you had started your day with a thoughtful breakfast. One more thing: large meals do not boost your metabolism or have the same thermogenic effects as smaller, more frequent meals. When you skip meals, your metabolism doesn’t reach its maximum potential, and you end up eating more.  Research conducted in London supports these findings. The study revealed that people who skipped breakfast were more inclined to find higher-fat and higher-calorie foods appealing later in the day. It concluded that fasting mode actually increases hunger, making it harder to resist unhealthy food choices. The Role of Breakfast in Balancing Hormones Breakfast not only impacts weight management but also plays a crucial role in hormone regulation. In particular, Ghrelin, often referred to as the hunger hormone, is responsible for signaling hunger. When you fast or restrict your energy intake, ghrelin levels rise—hence, you feel even hungrier. The fix? Studies have shown that even a light breakfast consisting of carbohydrates, protein, and fat can significantly reduce ghrelin levels. This is why you stop feeling hungry after a nutritious meal. Ghrelin seems to respond most to breakfasts high in protein or quality carbohydrates, such as sprouted grain toast with a spoonful of peanut butter. On the other hand, breakfasts high in unhealthy fat, like a fried donut, have a lesser impact on ghrelin levels.  By consuming a nutrient-dense breakfast, you can keep your hunger hormones in check and prevent excessive hunger throughout the day. This can lead to better control over your food choices and help you maintain a healthy weight. RELATED: How To Increase Metabolism By Simply Eating Breakfast The Breakfast Blueprint: Tips for a Healthy and Satisfying Morning Meal So how do we use the science to decide what to put on our breakfast plates?  Consider these guidelines for creating a healthy and satisfying morning meal: 1. Prioritize nutrient-dense foods: Choose foods that provide a balance of high fiber carbohydrates, high quality protein, and healthy fats. Incorporate whole grains, lean proteins, fruits, vegetables, and nuts that are loaded with antioxidants and fiber into your breakfast options. 2. Opt for quality carbohydrates: Focus on carbohydrates that offer sustained energy, such as whole grains, oatmeal, and quinoa. Avoid highly processed and sugary cereals or pastries, as they can lead to energy crashes and increased hunger later on. And, make sure to pair these carbs with protein for a more balanced meal and better blood sugar control. 3. Include protein: Protein is essential for keeping you satisfied throughout the morning. Incorporate protein sources like eggs, Greek yogurt, cottage cheese, or plant-based options like tofu or tempeh. 4. Don’t forget healthy fats: Healthy fats, like those found in avocados, nuts, and seeds, are crucial for hormone production and satiety. Sprinkle some chia seeds on your yogurt or add sliced avocado to your whole-grain toast. 5. Plan ahead: Prepare breakfast options in advance to save time in the morning. Overnight oats, egg muffins, or smoothie packs can be a convenient and nutritious way to start your day. 6. Listen to your body: Everyone’s breakfast preferences and needs are different. Pay attention to how different