Hormones are essential for the body’s homeostasis. In other words, any hormonal imbalance disrupts the natural equilibrium of the body.
Dr. Mindy Pelz advises women to include 5 foods in their diet that will help regulate their hormones.
These foods are beneficial for all age groups, from puberty to fertility and menopause.
The Role of Hormones in the Body
When hormone-producing glands secrete too many or too few hormones, various biological functions are affected, such as metabolism, body temperature, energy levels, and reproduction.
Hormonal balance is critical in today’s world. Many women face hormonal issues, regardless of whether they are 20 or 70 years old.
Sex hormones have different dietary needs
Dr. Mindy Pelz is renowned for her lectures and writings on women’s nutrition based on the menstrual cycle.
She makes an important distinction between sex hormones. Even though they are sister hormones, estrogen and progesterone have different actions in the body and specific needs.
Regarding diet, each of these hormones, depending on their active period each month, requires certain foods.
We, as women, have not been taught to vary our diet to suit these two hormones.
For example, estrogen thrives on a ketogenic diet. Foods that support estrogen are those rich in prebiotics, probiotics, and polyphenols.
Foods that Help Regulate Hormones
Dr. Mindy Pelz believes that women should start with a minimal change in their lifestyle before resorting to synthetic hormone therapies. Modifying the diet based on sex hormones is a first step in this direction.
Hormones dictate everything we do in life, and these 5 foods are particularly important for maintaining hormonal balance.
When hormones are balanced, the menstrual cycle is regular, mood is stable, appetite is controlled, and sleep is restful.
1. Avocado
Mindy places avocado in the category of foods that support optimal estrogen production. This hormone requires a low sugar level in the blood.
Adding an avocado to almost any meal helps slow down blood sugar spikes.
This fruit stabilizes blood glucose levels, but it also has a hormonal benefit. The fats it contains are a source of nourishment for hormones in general.
They also nourish the brain and the microbiome. A healthy microbiome will help the body break down hormones.
Women of childbearing age should eat avocado when they need more estrogen, that is, from the beginning of the menstrual cycle until ovulation. This refers to the period between the first day of menstruation and days 12-15 of the menstrual cycle.
Avocado can be included in countless sweet and savory dishes. In this article, you can find dozens of recipes with avocado.
2. Bitter Foods
The category of bitter foods is particularly important for hormonal health in women. They support the function of the intestines and liver.
On one hand, the body needs to produce hormones, and on the other hand, it needs to break them down.
Liver health is crucial for hormones. This organ helps in the optimal metabolism of sex hormones produced in the body.
Bitter foods are beneficial throughout the entire menstrual cycle, but Dr. Mindy specifically recommends them during ovulation. During this time, the body needs to eliminate the hormones produced so that they do not accumulate in the bloodstream (e.g., dirty estrogen) and cause diseases.
Bitter foods also benefit postmenopausal women, as they reduce hot flashes and combat insomnia.
Here are some examples of bitter foods/plants:
arugula, radish, cabbage, broccoli
dark chocolate, coffee
dandelion leaves, chicory
apple cider vinegar
lemon, grapefruit
ginger, turmeric, saffron
mint, dill
sesame seeds
eggplant
green tea
blackberries
3. Seeds
Dr. Pelz recommends two types of seeds: flaxseeds and pumpkin seeds. Each of them supports a specific hormone.
Flaxseeds support estrogen production but also help in its breakdown.
Being rich in beneficial fats, they can be consumed especially when the skin and mucous membranes feel dry or dehydrated. Flaxseed oil is very good and can be added to various dishes.
Pumpkin seeds support progesterone and its breakdown.
In other words, Dr. Mindy recommends that women use flaxseeds or flaxseed oil at the beginning of the menstrual cycle and pumpkin seeds at the end of it.
Menopausal women with low estrogen should consume flaxseeds. They can help alleviate hot flashes.
4. Root Vegetables
Another group of foods that Dr. Mindy recommends is root vegetables.
Potatoes (white and sweet), turnips, carrots, parsley, fennel support progesterone.
Pumpkin and zucchini are also effective in increasing progesterone.
After hundreds of tests conducted in her clinic, Dr. Mindy observed that a huge percentage (99%) of women lose progesterone.
She was shocked to find that women aged 20-30 had lost their menstrual cycle due to progesterone deficiency.
We live in a very fast-paced and stressful world. As cortisol levels rise, progesterone levels drop.
Root vegetables can bring progesterone back. Consume these foods if you have absent menstruation or elevated anxiety levels.
5. Meat
Women need meat because it contains all the amino acids necessary for the production of sex hormones.
Dr. Mindy recommends only meat from animals that are grass-fed and raised naturally.
Poultry and turkey meat contain tryptophan. As we age and approach menopause, estrogen levels drop. And estrogen is a precursor to tryptophan. This amino acid increases serotonin, the happiness hormone.
If we do not have enough serotonin, we may feel a bit melancholic and depressed.
That is why it is important for menopausal women to eat meat or take tryptophan supplements.
Tryptophan is a better way to increase serotonin and mood than carbohydrates.
Vegetarian women should include tryptophan supplements in their diet.
