Sue Bedford (MSc Nutritional Therapy)
Hormonal imbalance is one of the leading causes of female infertility, and as a woman’s hormone levels change after the age of 35, her fertility naturally declines. High levels of follicle-stimulating hormone (FSH) can reduce a woman’s chances of getting pregnant while low levels of luteinizing hormone (LH), which stimulates the ovaries to release an egg and start producing progesterone, can also cause fertility problems. Early menopause and other hormone-related conditions such as PCOS may affect fertility. Our food choices can have an impact on the balance of our reproductive hormones in both positive and negative ways, potentially affecting the regularity of our menstrual cycle and the health of our reproductive organs. Equally men need to follow a healthy diet such as the Mediterranean type diet plan in order to optimise their fertility along with maintaining a healthy weight (obesity can affect hormone levels). Exercise and adequate sleep are important too.
5 Top Nutrition Tips for What to Put in Your Shopping Trolley to Balance Hormones….
Drink plenty of clean fresh water each day – ideally 8 glasses (half pint) in a 24 hour period or roughly around 2.5 litres. Some of this may come from herbal teas, fresh fruit and vegetables too. Consuming water is vital to hormonal balance as it helps the remove toxins that the liver has metabolised (some of this will include excess hormones such as oestrogen). If you are buying water try to go for water in glass bottles or make sure that any plastics are BPA free and recyclable.
Choose healthy fats (such as those found in nuts and seeds, olive oil, avocado, fatty fish, eggs), be mindful of the amount of saturated fats (go for lean meats such as game, turkey and chicken) that you consume and eliminate the trans fats and low-fat products (these are often replaced with sugar).
Ditch the sugar -this is key to balancing hormones. Choose your carbohydrates well! Be mindful of how much sugar and the type of sugar you are consuming each day. Choose slow- release carbohydrates that will keep you fuller for longer such as oats and sweet potatoes and ditch the white refined carbohydrates that cause sugar levels to spike. The more sugar we consume, the more insulin we produce. Unfortunately, insulin has the potential to disrupt our reproductive hormone balance by encouraging the body to produce more male hormones (androgens). Higher than normal levels of androgens in women can interfere with ovulation and menstrual cycle regularity.
Fabulous phytoestrogens – phytoestrogens are plant oestrogens, and certain foods contain these compounds, which can help promote female hormone balance in a variety of ways. These plant oestrogens help to balance oestrogenic activity when oestrogen levels are both high and low, which can help to keep menstrual cycles regular and prevent hormonal imbalance conditions where oestrogen levels are too high (such as endometriosis or fibroids). Phytoestrogens also stimulate the production of a substance known as Sex Hormone Binding Globulin (SHBG), which binds to hormones in our bloodstream and aids in the regulation and balance of hormonal activity. Phytoestrogen-rich foods include flaxseeds, beans and lentils, tahini, pomegranates, sweet potatoes, and edamame beans. Hummus is an excellent source of phytoestrogens to consume on a daily basis, as two of its main ingredients chickpeas and tahini are a rich source of phytoestrogens.
Boost up your broccoli- There was a reason that you were told to eat your Broccoli! Along with the other cruciferous vegetables such as cauliflower, bok choy, brussel sprouts, cabbage, turnips, and kale – it can help to balance your hormones naturally!
Broccoli, along with the other vegetables in the same family, contains a substance called diindolylmethane (DIM), which supports the excretion of used hormones such as oestrogen.
Want to read more?
Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. doi: 10.1093/advances/nmab068. PMID: 34139003; PMCID: PMC8634384.
Panth N, Gavarkovs A, Tamez M, Mattei J. The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States. Front Public Health. 2018 Jul 31;6:211. doi: 10.3389/fpubh.2018.00211. PMID: 30109221; PMCID: PMC6079277.
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