Women's hormones can be regulated in two ways, 1 through diet and 2 naturally. So in this post, we will first discuss the top 10 foods for female hormones and at the end of the post, we will discuss natural methods.
When you think of hormones, you often immediately think of reproductive health. But they're not just heavily involved in maintaining the function of the reproductive system: hormones can affect your mood, stress levels, appetite, and overall health.
Diet is an integral part of women's hormonal health, especially regulating their gut health. Fortunately, some foods can help you balance your hormones, so we've selected the top 10 foods for women's hormones that regulate hormones and fuel our bodies with them.
Consider adding some of these top 10 foods for women's hormone-friendly foods to your daily diet to keep your mind and body functioning at optimal levels.
Top 10 Foods and Natural Remedies for Women's Hormones
protein
Protein is crucial for women's hormonal balance because it affects the release of leptin and ghrelin, hormones that regulate your appetite and food intake.
carbohydrates
Nutrient-rich complex and high-fiber carbohydrates are ideal foods for women's hormone balance because they help stabilize blood sugar and lower cortisol levels. Because fiber is not broken down in the body and converted to sugar, fiber does not raise blood sugar levels like other carbohydrates.
fat
Including high-quality natural fats in your diet can help reduce your appetite and insulin resistance. Several studies have shown that eating healthy fats in food can trigger the release of hormones that can help you feel satisfied.
Top 10 Foods for Women's Hormones
In today's busy life there is no substitute for hormone-rich food for healthy living. So we must have hormones in our diet. We can create weekly menus if needed. In today's topic, we will learn more about the 10 best foods for women's hormones.
FOODS / HEALTH
Top 10 Food & Natural Ways for Women’s Hormones
Top 10 Food for Women's Hormones
Women’s hormones can be controlled in 2 ways, 1 through food, and 2 naturally. So in this post, we will first discuss the top 10 food for women’s hormones and at the end of the post, we will discuss the natural method.
When you think about hormones, you often immediately think of reproductive health. But they are not just heavily involved in keeping the reproductive system functioning: Hormones can affect your mood, stress levels, appetite, and overall health.
Diet is integral to women’s hormone health, especially by regulating your gut health. Thankfully, certain foods can help you balance your hormones, so we can select the Top 10 Food for Women’s Hormones that regulate hormones and fuel our bodies with those.
Consider adding some of these Top 10 Food for Women’s Hormones-friendly foods into your daily diet to keep your mind and body functioning at optimal levels.
The Top 10 Food for Women’s Hormones
1. EGGS
2. FATTY FISH
3. CHICKEN BREAST
4. LEAFY GREENS
5. CRUCIFEROUS VEGETABLES
6. QUINOA
7. POMEGRANATES
8. CHERRIES
9. FLAXSEEDS
10. NUTS
10 Natural Ways to Balance Your Hormones
1. Eat enough protein at every meal
2. Engage in regular exercise
3. Maintain a moderate weight
4. Take care of your gut health
5. Lower your sugar intake
6. Try stress-reduction techniques
7. Consume healthy fats
8. Get consistent, high-quality sleep
9. Follow a high-fiber diet
10. Consider following the Mediterranean diet
Protein
Protein is extremely important for Women’s Hormone balance since it influences the release of leptin and ghrelin, the hormones that control your appetite and food intake.
Carbohydrates
Nutrient-rich complex and high-fiber carbohydrates are ideal foods for women’s hormone balance because they help stabilize blood sugar and reduce cortisol levels. Fiber doesn’t break down in the body, and it doesn’t convert to sugar, fiber can’t raise blood sugar levels as other carbs can.
Fats
Including high-quality natural fats in your diet can help curb your appetite and insulin resistance. Several studies show that consuming healthy fat at meals can trigger the release of hormones that can help you feel satisfied.
The Top 10 Food for Women’s Hormones
There is no substitute for hormone-rich foods for a healthy way of life in this daily busy life. So we must put hormones on our food list. If necessary, we can make a weekly menu. In today’s content, we will learn more about the Top 10 Food for Women’s Hormones.
1. EGGS
Eggs are my favorite food too. There is something old about eggs for women's hormone balance. Still, in reality, eggs are one of the No. 1 foods for women's hormone balance, because they always have a positive effect on insulin and ghrelin hormones in the body. Specifically, insulin regulates blood sugar while ghrelin regulates appetite.
After eating eggs for breakfast, your insulin and ghrelin levels drop. Like other proteins, eggs are one of those hormone-friendly foods that keep you full longer, so you can consume fewer calories. This aspect is especially beneficial if you have trouble losing weight.
2. Fatty fish
According to the American Heart Association, fatty fish—such as wild-caught salmon, herring, mackerel, lake trout, and sardines—help stabilize your hormones, which help you feel fuller for longer.
On top of that, fatty fish has always been considered one of the most hormone-balancing foods in women. They are rich in vitamin D, which helps women improve testosterone levels. Keeping these hormone levels under control can positively address concerns including weight gain, fatigue, and depression. A 3.5-ounce serving of this type of fish twice a week can keep your heart healthy and your skin and hair glowing.
Finally, the good fats in fish improve hormone communication at all times, solidifying it as one of the best foods to eat for hormone balance. The endocrine system uses hormones to communicate with the brain, which boosts our mood and gives us better cognitive skills.
3. Chicken breast
Chicken breast is high in protein and very low in fat. Research indicates that high-protein diets often promote the release of hormones such as leptin, which provide feelings of satiety. Chicken has a positive effect on anabolic hormones that help build muscle after a workout, making it one of the top foods for balancing hormones in women.
4. Leafy greens
Spinach, kale, collard greens, Swiss chard, etc. contain antioxidants and help prevent inflammation. Leafy greens have always been considered hormone-balancing foods because they can reduce stress by lowering cortisol levels and helping to balance estrogen.
Also, green vegetables contain a lot of fiber. According to a 2020 study from Harvard University, a high-fiber diet may help lower estrogen levels, especially for those with a history or risk of hormone-sensitive breast cancer. In general, aim for 25 to 35 grams of fiber per day to help balance hormones.
5. Cruciferous vegetables
Broccoli, cabbage, cauliflower, kale, and Brussels sprouts are part of the cruciferous vegetable family and are potential foods that regulate and control female hormones. Like green vegetables, these vegetables always help to process and remove excess estrogen from the body. It is always worth noting that the high calcium content in broccoli can help alleviate PMS by reducing cramps and bloating, as well as regulating mood swings.
6. Quinoa
Quinoa is a gluten-free carbohydrate as well as a complete protein. It can be counted as one of the best foods to balance the hormones of women by keeping their testosterone levels even. Quinoa provides this energy due to its high protein content which enables blood sugar stabilization. It also packs phosphorus and magnesium, which can relieve PMS symptoms and improve sleep.
7. Pomegranate
Not only are pomegranates full of antioxidants, but they are also known to help prevent excess estrogen production. This makes it an important antioxidant-rich food that may be beneficial in treating hormone-sensitive cancers in women, including breast cancer.
8. Cherries
This tangy little fruit is rich in melatonin, which promotes restful sleep and is itself important for women's hormonal balance. Cherries are also high in magnesium, known for their positive effects on our sleep patterns. Additionally, magnesium can help reduce cortisol and regulate adrenaline in our bodies.
9. Flaxseeds
For women's hormones, flaxseeds are rich in plant-based estrogens, especially lignans, which promote hormonal balance and support menstruation. They are rich in omega-3 fatty acids, antioxidants, and fiber. Fiber is an excellent probiotic, and the insoluble fiber in flaxseed promotes bowel movements that help detox your body of excess substances to regulate female hormones. To reap the benefits of this top food for hormone balance, throw a handful of flaxseeds into a smoothie or bowl of oatmeal.
10. Nuts
Almonds are rich in poly and monounsaturated fats, which are responsible for supporting blood vessel health and the production of hormones for women's hormones. They positively affect your endocrine system and help lower cholesterol and insulin levels while maintaining blood sugar.
Brazil nuts are a great source of selenium, an important nutrient for hormonal balance in women as it supports overall thyroid health. Next, walnuts are anti-inflammatory and rich in omega-3 fatty acids, which promote good brain health.
Both walnuts and almonds are healthy sources of protein and antioxidants. They boost your metabolism and promote naturally glowing skin at all times. They are great with a piece of fruit or as a snack added to a salad.
10 Natural Ways to Balance Your Hormones
Women's hormones are chemical messengers that have a profound effect on your mental, physical and emotional health. For example, they play a major role in regulating your appetite, weight, and mood.
Normally, your body produces specific amounts of each female hormone needed for various processes to keep you healthy.
However, women's hormonally sedentary lifestyle and Western diet can affect your hormonal environment. Also, certain women's hormone levels decline with age, and some people experience more dramatic declines than others.
However, a nutritious diet and other healthy lifestyle habits can help improve your hormonal health and help you feel and perform at your best.
Here are 10 natural ways to balance women's hormones.
1. Eat enough protein at every meal
Adequate protein intake is crucial for women's hormones. Protein not only provides essential amino acids that your body can't make on its own, but your body also needs it to make proteins-derived hormones — also known as peptide hormones (Trusted Source 1).
Your endocrine glands make these female hormones from amino acids. Peptide hormones play an important role in regulating many physiological processes such as growth, energy metabolism, appetite, stress, and reproduction.
For example, protein intake affects female hormones that regulate appetite and food intake, communicating information about energy status to your brain.
Studies have shown that eating protein reduces the female hormone ghrelin's appetite and stimulates the production of hormones that help you feel full, including peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) (2Trusted Source, (3Trusted Source, 4Trusted Source)
A 3-month study in 156 obesity-related adolescents found increased PYY and GLP-1 levels, along with a high-protein breakfast, resulted in weight loss due to increased hormonal satiety in women ( 5Trusted Source ).
Experts recommend a minimum of 20-30 grams of protein per meal. You can do this by including high-protein foods such as eggs, chicken breast, lentils, or fish at every meal for women's hormones ( 3Trusted Source ).
summary
Eating enough protein triggers the production of peptides in female hormones, which suppress appetite and help you feel full. Aim for a minimum of 20-30 grams of protein per meal.
2. Engage in regular exercise
Physical activity strongly affects women's hormonal health. In addition to improving blood flow to your muscles, exercise increases hormone receptor sensitivity, meaning it delivers nutrients and hormone signals ( 3Trusted Source ).
A major benefit of exercise is its ability to lower insulin levels and increase insulin sensitivity for the female hormone ( 3Trusted Source, 6Trusted Source, 7Trusted Source ).
Insulin is a hormone that allows cells to take up sugar from your bloodstream to use for energy. However, if you have a condition called insulin resistance, your cells may not respond effectively to insulin. This condition is a risk factor for diabetes, obesity, and heart disease ( 7Trusted Source ).
However, while some researchers still debate whether the improvements come from exercising itself or from losing weight or fat, evidence shows that regular exercise can improve insulin resistance independently of losing body weight or fat mass ( 6Trusted Source, 7Trusted Source ).
Many types of physical activity have been found to help prevent insulin resistance, including high-intensity interval training, strength training, and cardio ( 8Trusted Source, 9Trusted Source, 10Trusted Source ).
Being physically active can also help women increase levels of muscle-maintaining hormones that decline with age, such as testosterone, IGF-1, DHEA, and human growth hormone (HGH) (11Trusted Source, 12Trusted Source, 13Trusted Source).
For those who can't do vigorous exercise, even regular walking can boost these women's hormone levels, potentially improving energy and quality of life ( 12Trusted Source ).
summary
Strength training, aerobics, walking, and other forms of exercise can alter women's hormone levels to reduce their risk of disease and prevent loss of muscle mass as they age.
3. Maintain a moderate weight
Weight gain is directly related to hormonal imbalance in women which can lead to insulin sensitivity and reproductive health complications.
Obesity is strongly associated with the development of insulin resistance, so losing excess weight is associated with improved insulin resistance and reduced risk of diabetes and heart disease ( 14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source ).
Obesity is also associated with hypogonadism, a reduction or absence of female hormone secretion from the testicles or ovaries. In fact, this condition is one of the most relevant hormonal complications of obesity in men ( 20Trusted Source, 21Trusted Source ).
This means obesity is strongly related to low levels of the female reproductive hormone testosterone in men and contributes to lack of ovulation in women, both common causes of infertility ( 20Trusted Source, 22Trusted Source ).
However, studies indicate that weight loss can reverse this condition. Eating within your own personal calorie limit can help you maintain hormonal balance and a moderate weight in women ( 20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source ).
summary
Maintaining a moderate weight is crucial for women's hormonal health, as obesity is strongly associated with hormonal imbalances that can impair insulin sensitivity and fertility.
4. Take care of your gut health
Your gut contains 100 trillion friendly bacteria, which produce numerous metabolites that can positively and negatively affect hormonal health ( 24Trusted Source, 25Trusted Source ).
Your gut microbiome regulates hormones by modulating insulin resistance and feelings of fullness ( 25Trusted Source, 26Trusted Source ).
For example, when your gut microbiome produces fiber, it produces short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. Acetate and butyrate both aid weight management by increasing calorie burning and thus help prevent insulin resistance ( 24Trusted Source, 27Trusted Source ).
Acetate and butyrate regulate feelings of fullness by increasing the fullness hormones GLP-1 and PYY ( 24Trusted Source, 27Trusted Source ).
Interestingly, studies show that obesity can alter the composition of the gut microbiome to promote insulin resistance and inflammation ( 24Trusted Source, 28Trusted Source ).
Also, lipopolysaccharides (LPS) – components of certain bacteria in your gut microbiome – can increase your risk of insulin resistance. People with obesity seem to have higher levels of circulating LPS ( 24Trusted Source, 29Trusted Source ).
Here are some tips to improve your gut bacteria to positively affect your hormones.
summary
A healthy gut microbiome can positively affect your hormones by regulating your appetite and reducing insulin resistance.
5. Reduce your sugar intake
Reducing excess sugar intake can help women optimize hormone function and avoid obesity, diabetes, and other diseases.
Common sugars for the female hormone fructose are in many forms of sugar, including up to 43% honey, 50% refined table sugar, 55% high fructose corn syrup, and 90% agave (30Trusted Source, 31Trusted Source, 32Trusted Source).
Additionally, sugar-sweetened beverages are the primary source of added sugars in the Western diet, and fructose is commonly used commercially in soft drinks, fruit juices, and spot and energy drinks (30Trusted Source).
Since about 1980, fructose intake in the U.S. has spiked women's hormones, and studies consistently show that eating added sugar promotes insulin resistance — regardless of total calorie intake or weight gain ( 30Trusted Source, 33Trusted Source, 34Trusted Source ).
Long-term fructose intake has been linked to disruption of the gut microbiome, which can lead to hormonal imbalances in other women ( 35Trusted Source ).
What's more, fructose may fail to stimulate the full production of the female hormone leptin, leading to decreased calorie burn and weight gain ( 33Trusted Source ).
Therefore, reducing your intake of sugary drinks — and other sources of added sugar — can improve women's hormonal health.
summary
Foods high in sugar have been shown to promote insulin resistance, disrupt your gut microbiome, and reduce leptin production. Thus, reducing your sugar intake can help women's hormonal health.
6. Try stress reduction techniques
Stress affects your hormones in several ways. The female hormone cortisol is known as the stress hormone because it helps your body deal with long-term stress.
A woman's body's response to stress activates a cascade of events that lead to the production of cortisol. Once the stressor has passed, the response ends. However, chronic stress disrupts the feedback mechanism that brings your female hormonal system back to normal ( 36Trusted Source ).
Therefore, chronic stress increases cortisol levels, which stimulate hunger and increase your intake of sugary and high-fat foods. In turn, this can lead to increased calorie intake and obesity in women's hormones ( 36Trusted Source, 37Trusted Source, 38Trusted Source ).
Additionally, high cortisol levels in women stimulate gluconeogenesis—the production of glucose from non-carbohydrate sources—which can lead to insulin resistance ( 38Trusted Source ).
Notably, research on women's hormones shows that you can lower your cortisol levels by engaging in stress-reduction techniques like meditation, yoga, and listening to relaxing music ( 39Trusted Source, 40Trusted Source, 41Trusted Source ).
Try to dedicate at least 10-20 hours per month to these activities, even if you feel like you don't have time.
summary
Engaging in meditation, yoga, and other calming activities can help normalize your stress levels and the women's hormone cortisol.
7. Eat healthy fats
Women's hormones and including high-quality natural fats in your diet can help reduce insulin resistance and appetite.
Medium-chain triglycerides (MCTs) are unique fats that are less likely to be stored in fat tissue and are taken up directly by your liver for immediate use as energy.
MCTs are also less likely to promote insulin resistance. Additionally, healthy fats like omega-3s help improve hormone and insulin sensitivity in women by reducing inflammation and pro-inflammatory markers ( 43Trusted Source, 44Trusted Source, 45Trusted Source ).
Women's hormones are found in pure MCT oil, avocados, almonds, peanuts, macadamia nuts, hazelnuts, fatty fish, and olive and coconut oils. Additionally, research notes that omega-3s may prevent cortisol levels from rising during chronic stress ( 46Trusted Source, 47Trusted Source, 48Trusted Source, 42Trusted Source ).
summary
Eating healthy fats can help reduce insulin resistance and stress levels of the female hormone cortisol.
8. Get consistent, high-quality sleep
No matter how nutritious your diet or how consistent your exercise routine is, getting enough restorative sleep is crucial for optimal health and hormonal regulation in women.
Lack of sleep is linked to imbalances in many female hormones, including insulin, cortisol, leptin, ghrelin, and HGH ( 49Trusted Source, 50Trusted Source, 51Trusted Source, 52Trusted Source ).
For example, sleep deprivation not only impairs insulin sensitivity but poor sleep is associated with increased 24-hour cortisol levels, which can lead to insulin resistance and hormonal changes in women ( 49Trusted Source, 50Trusted Source, 53Trusted Source ).
In fact, a small study of 14 healthy adults and women found that 5 nights of sleep restriction reduced insulin sensitivity by 25% (54 trusted sources).
Additionally, studies consistently show that sleep deprivation increases ghrelin and decreases levels of the hormone leptin in women ( 49Trusted Source, 50Trusted Source ).
In a hormone review of 21 studies out of 2,250 women, those assigned to a short sleep group showed higher ghrelin levels than those who got the recommended amount of sleep ( 55Trusted Source ).
Also, your brain needs uninterrupted sleep to get through the five stages of each sleep cycle. This is especially important for the release of growth hormone in women, which occurs mainly at night during deep sleep ( 56Trusted Source ).
To maintain optimal female hormone balance, aim for at least 7 hours of high-quality sleep per night.
summary
Lack of sleep has been shown to increase hormone and insulin resistance in women, leading to hormone depletion, increased appetite, and stress.
9. Follow a high-fiber diet
Fiber is essential for a healthy diet and women's hormones. Studies show that it increases insulin sensitivity and stimulates the production of female hormones that make you feel full ( 57Trusted Source, 58Trusted Source, 59Trusted Source ).
Although soluble fiber produces the strongest effect on appetite by increasing the fullness of women's hormones, insoluble fiber may also play a role ( 59Trusted Source ).
Your gut microbiome produces soluble fiber in your colon, which produces SCFAs that stimulate the full release of the female hormones PYY and GLP-1. So try to eat several high-fiber foods regularly.
summary
High fiber intake is associated with improvements in insulin sensitivity and hormones in women that regulate appetite, fullness, and food intake.
10. Consider following a Mediterranean diet
Estrogen is a female hormone involved in reproductive health in both women and men, as well as blood sugar balance, bone and heart health, and immune and brain function ( 60Trusted Source, 61Trusted Source ).
However, hormone levels in women that are either too low or too high have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various cancers ( 60Trusted Source, 61Trusted Source ).
Research on women's hormones shows that the Western diet, made up primarily of refined sugars and animal products, is associated with higher estrogen levels, which increase the risk of breast and ovarian cancer (61Trusted Source, 62Trusted Source, 63Trusted Source, 64Trusted Source, 65Trusted Source, 65).
In contrast, women following a Mediterranean-style diet rich in whole grains, seeds, fish, legumes, and cruciferous vegetables like broccoli and cauliflower may help reduce estrogen levels and, thus, cancer risk ( 62Trusted Source ).
Similarly, long-term adherence to the Mediterranean diet may reduce the risk of breast cancer during and after menopause, a phase characterized by lower female hormone levels ( 66Trusted Source, 67Trusted Source ).
summary
A women's hormone Mediterranean-style diet rich in whole grains, legumes, and fish instead of red meat and processed and refined foods can help you manage your estrogen levels.
Comment
our health is involved in every aspect of Women's hormones. You need very specific amounts of them for your body to function optimally.
Hormonal imbalances in women can increase their risk of obesity, diabetes, heart disease, and other health conditions.
Although aging and other factors that affect women's hormones are beyond your control, there are several steps you can take to help manage your hormone levels.
Eating a nutritious diet, exercising regularly, and other health-promoting behaviors like meditation and getting enough sleep can go a long way toward improving your women's hormonal health.
