PART 2: 10 ways to rebalance your hormones
Ladies, if you are feeling bloated, irritable, or experiencing shifts in weight, shifts in your hormones could be to blame.
Here are 10 ways to rebalance your hormones and potentially fix diseases caused by hornonal imbalances like fat gain, uterine fibroids, endometriosis, poly-cystic ovarian syndrome (PCOS), and fertility issues.
1) Eat more NON-STARCHY, cruciferous vegetables. These are also anti-cancerous for many reasons. They’re rich is SULFORAPHANE which helps to replenish your GLUTATHIONE stores, which is the MASTER ANTIOXIDANT in your liver. Sulforaphane also feeds the good bacteria in your gut microbiome. And the gut microbiome strongly influences your hormonal health. Lowering dairy intake also helps lower
(2) Eat phytoestrogen rich foods – like soy and legumes. Phytoestrogens mimic estrogen in the body and bind to estrogen receptors, displacing actual estrogen like ESTRADIOL – which is the most potent estrogen – thereby reducing the side effects of excessive estrogen in the body.
(3) Supplement your diet with minerals. Estrogen dominance is a deficiency in minerals so having foods rich in zinc, iodine, and magnesium will assist in lowering estrogen and reducing constipation as well.
(4) Have atleast 30g of fibre daily since a lack of fibre contributes to Estrogen dominance.
(5) Keep your gut healthy. It’s vital to have a healthy and well-functioning GUT MICROBIOME, in order to properly recycle toxins and estrogens from the gut. Probiotics can be a useful supplement to add to one’s lifestyle. One thing to look out for is chemical estrogens from the environment or foods – called XENOESTROGENS. These can be found in plastics, fragrances, and personal care products. Also, in meat and dairy products pumped with hormones.
(6) Take care of your liver. Estrogens break down to either PROTECTIVE metabolites or BAD metabolites. The protective metabolites are two HYDROXY ESTRADIOL and TWO HYDROXY ESTRONE. And they are considered protective on the breast tissue. But, if you have high levels of the bad metabolites which is the 16 HYDROXY ESTRONE, then you are at higher risk of developing fibroids, breast cysts, and even breast cancer. A lot of these conversions happen in the liver, and THIS is why having a healthy liver is so important for healthy hormone balance. Compounds that break down into protective metabolites are mainly found in green, leafy, cruciferous vegetables such as broccoli, brussels sprouts, cauliflower, kale, asparagus, bok choy and cabbage. So seriously, eat your veggies!
7) Lower your insulin levels If you’re suffering from irregular periods or missing them – and if this correlates with excess body fat and/or acne, and possibly cysts on your ovaries – then it probably implies high estrogen, especially estradiol, with low progesterone, and likely high INSULIN – bordering on insulin resistance. Know that insulin resistance and POLY-CYSTIC OVARIAN SYNDROME are very closely correlated. Click here to learn how to reverse or prevent insulin resistance
8) Eat a moderately high protein and fat diet, while minimizing refined sugars and ultra-processed foods. Lowering the chances of getting or reversing PCOS and t2 diabetes has to do with lowering your insulin levels along with the bad estrogen metabolites. The kind of foods you eat, and the frequency of your meals can help lower both to normal levels (Meal Frequency and Meal Timing) Your body fat will also decrease. The ideal diet for this is to lower grains, especially processed, low fibre grains, and starchy carbs.
9) Time-restricted eating or intermittent fasting is a GREAT way to get your insulin and estrogen levels in check. For details on how to follow this regimen – check out my article and video on intermittent fasting and lowering belly fat here.
10) Focus on optimizing Vit D levels, and Omega-3 fatty acids – both of which are potent anti-inflammatories. A good probiotic is also essential in normalising the gut microbiome, while consuming plenty prebiotic fibre to support them.
With these diet, lifestyle, and food interventions – you will be surprised to see HOW effective they are in normalising your hormonal levels resulting in a happier, healthier, calmer YOU without the intervention of prescription medications or HORMONE THERAPY.
