Tips for balancing hormone production
As you’ve probably picked up by now, our hormones are responsible for or involved in everything from our mood, metabolism, energy levels, sex drive, and brain clarity to stress levels, hair growth and reproduction, just to name a few.
So what are you supposed to do when you’re always tired, and your doctor tells you your thyroid hormones are low?
Or when you lose your sex drive, and your doctor wants to put you on testosterone replacement therapy?
How about when you are constantly stressed, struggle to get out of bed in the morning and then can’t seem to fall asleep at night?
Truth is, these things are probably all happening at the same time. What creates issues for one hormone-producing tissue, like the pancreas, cascades to other organs and hormones.
While there are many factors that can go into hormones being out of whack, probably the most important (and simplest to fix) are nutrient deficiencies.
Food and hormones
Like everything else, our bodies need raw materials to make hormones. Most hormones are made from proteins and other minerals, while sex hormones like testosterone and estrogen are made from proteins and cholesterol.
It’s not all about the building blocks, however. The foods we eat (or don’t eat) can impact how well our endocrine tissues are able to do their job or how hard they have to work. In the case of our gut microbiome, which produces upwards of 95% of our serotonin, the food we eat determines what bacteria are in our gut.
Finally, food can also affect how our cells respond to hormones. Some elements in our food can actually mimic hormones, or bind to other minerals and nutrients needed for hormones to work.
Like I’ve said before, our human biology is a beautifully complex symphony.
Eating for hormone health
The good news is, eating for optimal hormone health is relatively simple, assuming we’re not dealing with any autoimmune issues like Hashimotos or Type 1 diabetes.
Here’s the gist:
Choose foods to get enough hormone building blocks
Eat for insulin sensitivity and low inflammation
Avoid hormone disruptors
Feed the gut
Some of these should sound familiar, but here are some simple tips for what to eat for optimal hormone health:
Eat mostly nutrient-dense, whole foods and avoid sugary, processed foods from a package.
Drink plenty of filtered water.
Include all the food groups, and don’t be afraid of eggs, red meat, shellfish, and even organ meat. These are some of the most nutrient-packed foods around.
Feed the gut with lots of leafy green vegetables, tubers like sweet potatoes, and whole fresh fruit.
Don’t shy away from butter - it contains the short chain fatty acid butyrate which feeds the gut and promotes serotonin production.
Include healthy fats with every meal: Olive oil, avocado, butter, whole raw or sprouted nuts, and coconut oil.
Limit refined and processed cereal grain flours, which can cause gut inflammation.
What does that look like?
A roasted veggie bowl with ground beef and a fried egg.
Grilled salmon over heirloom grains like amaranth or quinoa with roasted veggies or braised greens.
Ground beef tacos cooked with riced cauliflower on blue corn tortillas or over salad as a taco bowl.
A ground turkey ragu with veggies over a roasted sweet potato.
There are tons of options! So many delicious meals you could eat every day to optimize your hormone health.
What does optimal hormone health feel like?
This is going to look different for everyone, but you’ll know when your body starts to feel like everything is working the way it should.
It’s possible that it’s been a while since some of you knew what that feels like.
But you should feel energized.
You should feel alert, clear headed and awake.
You’ll feel happy to go on bike rides or take your kids to the park.
You should feel more engaged and connected, physically and emotionally, with your partner.
You’ll hopefully feel like moving your body more, getting outside, being active and mobile.
You’ll feel strong, happy and alive.
Does any of that sound good? I hope so. This is a start, but there’s lots more work to do.
Ready? Let's go!
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