Hormones are found throughout the body and act as messengers. They regulate essential processes such as digestion, energy metabolism, and emotions. In short: they’re important. But how do you keep them in balance?
HORMONES OUT OF BALANCE
Let’s begin with what you might notice when your hormones are out of balance. These are common symptoms:
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Fatigue
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Stress / Restlessness
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Constant hunger or cravings for sweets
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Mood swings
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Headaches or migraines
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Trouble concentrating or mental fog
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Shaking/sweating/trembling
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Acne/inflammations/eczema
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Low libido or reduced sexual desire
HORMONES AND NUTRITION
Hormones and nutrition are closely linked. Every hormone requires specific nutrients for its production, which is why a varied diet is essential. With healthy food, you can actively support your hormonal balance. Eat the following foods regularly and in moderation:
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Avocados
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Dark chocolate – preferably as pure as possible (at least 80%)
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Fruits and vegetables
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Fatty fish, such as salmon, mackerel, herring, and eel
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Nuts
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Whole grains
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Legumes
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Hemp seeds
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Source: Vitakruid
WHAT TO AVOID (OR REDUCE):
Now that you know what to add, here’s what to consume in moderation:
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High-sugar products: Refined sugars can cause blood sugar spikes and disrupt insulin production. Aim for products with less than 5 grams of sugar per 100 grams.
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Processed foods: Avoid heavily processed foods, which often contain added sugars, trans fats, and artificial additives.
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Too much caffeine: Excess caffeine can stimulate cortisol production, which negatively affects hormonal balance.
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Alcohol (in moderation): Too much alcohol can impair liver function, which plays a key role in hormone metabolism.
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Stress management: While not a food, stress is a major factor in hormonal imbalance. Seek out stress-relieving activities like meditation, yoga, or walking.
IN CONCLUSION
Restoring hormonal balance is often more complex than just changing your diet. Also take a critical look at your sleep, stress levels, and physical activity. What could use improvement? Start now and support your hormonal health through food. And don’t hesitate to consult a health professional for more personalized guidance.