You can feel better than ever with just a few smart diet choices.
Hormone-Balancing Foods
Your hormones are your body's control system.
But in an age when hormone-disrupting chemicals lurk in processed
foods, shampoos, and even scented candles and air fresheners, it doesn't
take much to throw off that delicate balance. And out-of-whack hormones
could affect almost every facet of your health, making it really hard
to lose weight, have babies, and even feel happy. Unhealthy hormone
levels can even increase your risk of certain cancers and other chronic
diseases.
We turned to Natasha Turner, ND, author of the best-selling book, The Super-Charged Hormone Diet, to help ID the best hormone-balancing foods nature has to offer--a snapshot of nutritious foods and drinks that help you achieve hormonal balance, feel satisfied, fight disease, and lose fat.
We turned to Natasha Turner, ND, author of the best-selling book, The Super-Charged Hormone Diet, to help ID the best hormone-balancing foods nature has to offer--a snapshot of nutritious foods and drinks that help you achieve hormonal balance, feel satisfied, fight disease, and lose fat.
2/22
Broccoli
Broccoli and other cruciferous vegetables
like cauliflower, brussels sprouts, kale, and cabbage, contain high
amounts of phytonutrients called isothiocyanates, including
indole-3-carbinol, which helps break down a harmful and potent estrogen
metabolite that promotes tumor growth, especially in estrogen-sensitive
breast cells.
In 2008, researchers at the University of California--Berkeley showed that indole-3-carbinol halts the growth of breast cancer cells and may also offer protection against the spread of cancer.
Dose Details: Just 2½ cups of broccoli a week is all you need to reduce your risk of several cancers, particularly those of the breast and prostate.
In 2008, researchers at the University of California--Berkeley showed that indole-3-carbinol halts the growth of breast cancer cells and may also offer protection against the spread of cancer.
Dose Details: Just 2½ cups of broccoli a week is all you need to reduce your risk of several cancers, particularly those of the breast and prostate.
3/22
Flaxseed
Flaxseed is full of lignans, phytoestrogenic
compounds that have been proven to help protect us against certain kinds
of cancers, especially breast, prostate, and colon.
Dose Details: Adding 2 to 3 tablespoons of flaxseed to your smoothies, oatmeal, salads, or cereals daily can reduce your cancer risk and also provide a dose of fiber and essential fatty acids.
Bonus tip: The oils in flaxseed can go rancid quickly, so be sure to purchase ground flaxseed in a vacuum-sealed package and store it in the freezer. Better yet, you can grind your own daily.
Dose Details: Adding 2 to 3 tablespoons of flaxseed to your smoothies, oatmeal, salads, or cereals daily can reduce your cancer risk and also provide a dose of fiber and essential fatty acids.
Bonus tip: The oils in flaxseed can go rancid quickly, so be sure to purchase ground flaxseed in a vacuum-sealed package and store it in the freezer. Better yet, you can grind your own daily.
4/22
Green Tea
A 1999 study published in the American
Journal of Clinical Nutrition reported that green tea extract could
significantly increase metabolism and fat burning. While caffeine does
provide an energizing boost, the tea also offers calming effects because
it contains theanine, a natural compound that blocks the release of
cortisol--great for conquering belly fat!
Dose Details: Drink 4 cups of this tasty tea daily, and you can enjoy weight loss, possibly even without a change in diet and exercise.
Dose Details: Drink 4 cups of this tasty tea daily, and you can enjoy weight loss, possibly even without a change in diet and exercise.
5/22
Red Wine
The antioxidant polyphenols found in the
skins and seeds of grapes, especially catechins and resveratrol, aid
heart health, inhibit inflammation, and help prevent the development of
certain cancers.
According to researchers from Northwestern University Medical School, many benefits of resveratrol in wine are in fact due to its estrogenic properties. When consumed with or after a meal, red wine is also a good digestive aid.
Dose Details:Healthy individuals should limit wine intake to 2 to 3 glasses a week. University of California--Davis researchers found cabernet sauvignon, petit syrah, and pinot noir boasted the highest levels of disease-fighting flavonoids.
According to researchers from Northwestern University Medical School, many benefits of resveratrol in wine are in fact due to its estrogenic properties. When consumed with or after a meal, red wine is also a good digestive aid.
Dose Details:Healthy individuals should limit wine intake to 2 to 3 glasses a week. University of California--Davis researchers found cabernet sauvignon, petit syrah, and pinot noir boasted the highest levels of disease-fighting flavonoids.
6/22
Extra-Virgin Olive Oil
When we include them in our daily diet,
monounsaturated fats such as those in olive oil encourage the release of
our appetite-suppressing hormone leptin. Olive oil, in particular, has
also been shown to improve our sensitivity to insulin.
Another perk? In a 2003 study published in the British Journal of Nutrition, rats fed an olive oil--rich diet broke down more fat cells compared to the group fed soybean oil. (Soybean oil actually hindered healthy hormone production.)
Dose Details: Avoid industrial fats like margarine and use organic extra-virgin olive oil instead.
Another perk? In a 2003 study published in the British Journal of Nutrition, rats fed an olive oil--rich diet broke down more fat cells compared to the group fed soybean oil. (Soybean oil actually hindered healthy hormone production.)
Dose Details: Avoid industrial fats like margarine and use organic extra-virgin olive oil instead.
7/22
Avocados
Avocados are rich in beta-sitosterol, a
natural substance shown to significantly lower blood cholesterol levels.
That same compound also helps to balance the stress hormone cortisol,
and it may help restore low DHEA (a hormone produced by the adrenal
gland) and decrease the inflammation typically associated with the
stress of intense exercise.
Dose Details: Enjoy a quarter of an avocado per serving.
Dose Details: Enjoy a quarter of an avocado per serving.
8/22
Organic Apples
Apples contain quercetin, a flavonoid
antioxidant and natural antihistamine. Like many other flavonoids,
quercetin also has phytoestrogenic properties. A large Finnish study
following more than 10,000 people for more than 30 years found eating a
daily apple reduced the risk of almost every chronic disease associated
with aging, including osteoporosis, heart disease, cancer, stroke, and
type 2 diabetes.
Dose Details: Just like the old saying, try to eat an organic apple a day to keep the doctor away!
Dose Details: Just like the old saying, try to eat an organic apple a day to keep the doctor away!
9/22
Chia Seeds
Chia seed is a gluten-free ancient grain that
can be added to just about any food. On a per-gram basis, chia seed is
touted to be the highest source of omega-3s in nature and also the
highest source of fiber!
Chia's hormonal benefits include stabilizing blood sugar, improved insulin sensitivity, and easing metabolic syndrome symptoms like blood pressure and blood sugar spikes.
Dose Details: Just 3½ ounces of chia seed offer an amazing 20 grams of omega-3s, which is equal to the amount in 1¾ pounds of Atlantic salmon.
Chia's hormonal benefits include stabilizing blood sugar, improved insulin sensitivity, and easing metabolic syndrome symptoms like blood pressure and blood sugar spikes.
Dose Details: Just 3½ ounces of chia seed offer an amazing 20 grams of omega-3s, which is equal to the amount in 1¾ pounds of Atlantic salmon.
10/22
Nuts
Like avocados, most nuts are an excellent
source of the plant sterol beta-sitosterol. Almonds, in particular,
contain protein, fiber, plant sterols, and several other heart-healthy
nutrients. Almonds are also known to slow the absorption of
carbohydrates in the body, which may help with diabetes management.
Research from the University of Texas Health Science Center published in the journal Nutrition showed that walnuts are a source of melatonin, a hormone that promotes better sleep.
Dose Details: Just a small handful five times a week will provide an adequate dose of fats that will stimulate leptin release, which helps control your appetite.
Research from the University of Texas Health Science Center published in the journal Nutrition showed that walnuts are a source of melatonin, a hormone that promotes better sleep.
Dose Details: Just a small handful five times a week will provide an adequate dose of fats that will stimulate leptin release, which helps control your appetite.
11/22
Non-GMO, Organic Soy
Bone density, hormonal balance, and
cholesterol levels change as we age, but a daily serving of soy can help
lower cholesterol, keep bones strong, improve heart health, protect the
prostate, and ease the symptoms of menopause.
The therapeutic effects of soy products--when consumed in moderation--come from the phytoestrogens naturally present in soybeans. Research from the University of Illinois also suggests soy protein may help to increase metabolism, manage weight, and limit the growth of fat cells. (Don't go for soy, however, if you've noticed it has caused you gas, bloating, or digestive problems in the past, or if you've had breast cancer.)
Dose Details: Just 1 cup of unsweetened, organic soy milk or yogurt, a handful of soy nuts, or a palm-size serving of tempeh can do the trick.
The therapeutic effects of soy products--when consumed in moderation--come from the phytoestrogens naturally present in soybeans. Research from the University of Illinois also suggests soy protein may help to increase metabolism, manage weight, and limit the growth of fat cells. (Don't go for soy, however, if you've noticed it has caused you gas, bloating, or digestive problems in the past, or if you've had breast cancer.)
Dose Details: Just 1 cup of unsweetened, organic soy milk or yogurt, a handful of soy nuts, or a palm-size serving of tempeh can do the trick.
12/22
Water
Dehydration increases the release of
hormones, which stimulates our appetite. Sufficient water is crucial for
preventing joint stiffness, weight gain, headaches, decreased athletic
performance, and poor recovery after exercise.
Dose Details: In general, the 8-cups-a-day guideline is sufficient, but you should definitely drink more when you exercise or spend time in the sun.
Dose Details: In general, the 8-cups-a-day guideline is sufficient, but you should definitely drink more when you exercise or spend time in the sun.
13/22
Whey Protein
Whey has been proven to promote fat loss,
preserve muscle tissue, enhance immunity, aid insulin sensitivity, and
support recovery after exercise. It's also a source of tryptophan, which
can help raise serotonin levels and combat stress.
Dose Details: This powdered supplement is the most bioavailable source of protein we can get, making a scoop or two a great addition to smoothies and shakes.
Dose Details: This powdered supplement is the most bioavailable source of protein we can get, making a scoop or two a great addition to smoothies and shakes.
14/22
Berries
Blueberries may help lower blood sugar levels
and insulin resistance, as researchers in Canada have found. In a small
study, overweight men at risk of heart disease and diabetes drank 1 cup
of wild blueberry juice every day for three weeks. Their blood sugar
dropped by roughly 10 percent, and their insulin resistance also fell
compared with that of control-group participants who drank a placebo.
The benefits may come from the effect of the fruits' high levels of
anthocyanins on the pancreas, which regulates blood sugar by producing
insulin.
Dose Details: Don't be afraid to add exotic berries into the mix, too. Researchers at the University of Florida have recently shown tropical açaí berries to be even higher in antioxidants than blueberries. Organic goji berries are high in fiber, antioxidants, and even protein. A tablespoon or two mixed with organic low-fat cottage cheese is a fantastic snack.
Dose Details: Don't be afraid to add exotic berries into the mix, too. Researchers at the University of Florida have recently shown tropical açaí berries to be even higher in antioxidants than blueberries. Organic goji berries are high in fiber, antioxidants, and even protein. A tablespoon or two mixed with organic low-fat cottage cheese is a fantastic snack.
15/22
Cinnamon
Cinnamon offers wonderful insulin-balancing effects. A study published in the journal Diabetes Care
showed that ceylon cinnamon could cause muscle and liver cells to
respond more readily to insulin. Better response to insulin means better
blood sugar balance and, therefore, less insulin in your body.
We Like This: Frontier Natural Products Organic Ceylon Cinnamon
Dose Details: Add ceylon cinnamon to your food and hot drinks (including coffee) as often as possible. Just ½ teaspoon a day for 30 days is enough to significantly improve your insulin response and trim your waistline.
We Like This: Frontier Natural Products Organic Ceylon Cinnamon
Dose Details: Add ceylon cinnamon to your food and hot drinks (including coffee) as often as possible. Just ½ teaspoon a day for 30 days is enough to significantly improve your insulin response and trim your waistline.
16/22
Oat Bran
Oats are a good source of many nutrients
including vitamin E, zinc, selenium, copper, iron, manganese, and
magnesium. They are also packed with protein and fiber, which can help
balance blood sugar and insulin while reducing cholesterol and heart
disease risk. According to the American Cancer Society, the
phytochemicals in oats may also have cancer-fighting properties.
We Like This: Bob's Red Mill Organic Oat Bran Hot Cereal
Dose Details: Oat bran makes a nice, comfy hot cereal snack. You can easily sneak oatmeal into many recipes, too.
We Like This: Bob's Red Mill Organic Oat Bran Hot Cereal
Dose Details: Oat bran makes a nice, comfy hot cereal snack. You can easily sneak oatmeal into many recipes, too.
17/22
Buckwheat
Buckwheat offers us an alternative to wheat,
one of the most highly allergenic foods and the grain we tend to most
commonly overeat. Buckwheat is a gluten-free grain, making it an
excellent choice for those with celiac disease, gluten sensitivities, or
food allergies, or anyone undertaking an anti-inflammatory detox. It
can be used as an alternative to rice or served as porridge.
High in protein and low on the glycemic index, your body releases less insulin after eating buckwheat compared to starches like rice, wheat, and corn.
Dose Details: Try substituting rice with a serving of homemade or store-bought buckwheat noodles. (They're often sold as Soba noodles.)
High in protein and low on the glycemic index, your body releases less insulin after eating buckwheat compared to starches like rice, wheat, and corn.
Dose Details: Try substituting rice with a serving of homemade or store-bought buckwheat noodles. (They're often sold as Soba noodles.)
18/22
Organic Plain Yogurt
As a natural source of probiotics, yogurt
promotes good digestion, restores healthy bacterial balance in the gut,
aids the metabolism of estrogen, and supports healthy immunity.
Yogurt may also help trim your waistline by encouraging weight loss; as you're eating it, plain yogurt sends a strong message to your brain that you're full. (If you are lactose intolerant or have other sensitivities to dairy, however, you should leave this one out of your diet.)
Dose Details: Studies have shown that just ½ cup a day can lessen the frequency and severity of colds and flu.
Yogurt may also help trim your waistline by encouraging weight loss; as you're eating it, plain yogurt sends a strong message to your brain that you're full. (If you are lactose intolerant or have other sensitivities to dairy, however, you should leave this one out of your diet.)
Dose Details: Studies have shown that just ½ cup a day can lessen the frequency and severity of colds and flu.
19/22
Pomegranates
Researchers at the University of Wisconsin
have shown that pomegranate extract has anticancer, anti-inflammatory,
and antioxidant properties that are effective in suppressing cancer of
the skin, breast, and colon.
The most powerful estrogen in the body, estradiol, plays an important role in the origin and development of breast cancers, most of which are hormone dependent in their early stages. Pomegranates possess natural compounds that inhibit the enzyme in women's bodies that converts the weak estrogen, estrone, into its most potent metabolite, estradiol.
Dose Details: Pure pomegranate juices or seeds are a great way to enjoy the healthy benefits of this tasty ruby-red fruit.
The most powerful estrogen in the body, estradiol, plays an important role in the origin and development of breast cancers, most of which are hormone dependent in their early stages. Pomegranates possess natural compounds that inhibit the enzyme in women's bodies that converts the weak estrogen, estrone, into its most potent metabolite, estradiol.
Dose Details: Pure pomegranate juices or seeds are a great way to enjoy the healthy benefits of this tasty ruby-red fruit.
20/22
Turmeric
Herbs and spices certainly add more than
zesty flavor to our meals--many offer hormone-balancing effects, too.
Garlic, rosemary, thyme, turmeric, ginger, cumin, curry, and cayenne
pepper are particularly beneficial.
W
Turmeric (also called curcumin) is one of my personal favorites because it naturally reduces inflammation, pain, and swelling.
Dose Details: Be sure to add black pepper with turmeric--it biosynthesizes to create an even more potent effect.
W
Turmeric (also called curcumin) is one of my personal favorites because it naturally reduces inflammation, pain, and swelling.
Dose Details: Be sure to add black pepper with turmeric--it biosynthesizes to create an even more potent effect.
21/22
Ginger
Ginger is another fabulous seasoning proven
to prevent and treat nausea from motion sickness, pregnancy, and
chemotherapy. It's a potent antioxidant that works by blocking the
potentially nauseating effects of serotonin on the gut.
Dose Details: Add fresh or powdered ginger to smoothies or look for nausea-easing, organic ginger lozenges.
Dose Details: Add fresh or powdered ginger to smoothies or look for nausea-easing, organic ginger lozenges.
22/22
Dark Chocolate
We Like This: Green & Black's Organic 70 Percent Cacao Dark Chocolate Bar
Dose Details: Eat one 1-inch block of dark chocolate a day. Look for organic versions that feature at least 70 percent cocoa.
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