De bästa livsmedlen för hormonell hälsa

Your body depends on hormones to function correctly. These chemical messengers transmit signals to different parts of your body, helping everything work in balance.

A disruption in your hormone levels can be due to several reasons. This is why it's important to get checked out by your doctor and resist the temptation to self-diagnose.

Helena Barham, Nutritional Therapist, Founder of Nourish&Be, London UK explains that - depending on your circumstance - signs of a hormone imbalance can present in various ways.

How does diet affect your hormones?

En hälsosam kost rich in essential nutrients can help support and stabilise your hormone levels.

Barham says you should never underestimate the role of gut health in hormonal health.

"Any diet that is aggravating your gut - rather than feeding it - can negatively affect your hormone function," she explains. "The gut is so important for hormone detoxification, and poor gut health can mean that hormones are not detoxified properly. As a result, excess hormones can hang around in your body."

Barham adds that if your gut isn't in good shape, this can also lead to inflammation as a result of 'leaky gut'. This is when the lining of your small intestine becomes damaged, causing harmful substances to pass through into your bloodstream, which can affect your hormone metabolism.

The best foods for hormone health

If you're curious about which foods to incorporate into your diet, some might be more beneficial than others.

Foods that disrupt your hormone balance

Just as some foods - and eating habits - can support hormone health, others may have a negative impact.

"There is nothing wrong with good quality seed oils," says Barham. "It is typically the seed oils used in fast food outlets that are more dangerous because they have oxidised."

Lifestyle habits that support hormonal health

Sync your diet with your cycle

Alongside a diet tailored for hormone health, some lifestyle changes can further support balanced hormones.

Barham advises that women shouldn’t expect their appetite or energy levels to remain constant throughout their menstrual cycle.

"In the luteal phase - the second part - of your cycle, your basal metabolic rate increases, indicated by an increase in body temperature," she explains. "Sustaining this temperature rise for the 2 weeks or so requires an extra 2-300 calories per day."

Barham says that ignoring this need may lead to more severe pre-menstrual syndrome (PMS) symptoms such as irritation, anger and 'hanger'.

"I always allow myself a healthy snack or slightly bigger meals during this phase," she adds.

Drink up and step outside

Drinking around 6-8 glasses of water a day is vital for your health in lots of ways.

Barham explains that staying well-hydrated helps support your body’s natural hormone detoxification.

"I always start my day with at least half a litre to get a head start on hydration," she says.

She recommends that you should also get daily exposure to daylight - especially in the morning.

"Daylight - not necessarily sunlight - even when it is cloudy can still offer health benefits for your body," she adds.

Avoid xenoestrogens

Xenoestrogens are external substances that mimic oestrogen in your body, and can affect everyone - regardless of your gender.

Barham explains that these molecules can have a detrimental effect on your hormone balance.

"Clean up your skincare routine, look for low-tox cleaning products," Barham advises. "Avoid heating food in plastic containers, and steer clear of plastic clothes."

Address your stress

Excessive stress can take a serious toll on many of your bodily systems, with a particularly strong impact on your hormones.

"Try breathing exercises, walking in nature, and some slow movement practices to help you de-stress," says Barham.

Eating a nutritious diet is good for you in many ways - not just for supporting hormonal health. If you're considering dietary changes to improve your hormone balance, it's important to consult with a nutritional therapist or healthcare provider first. While certain foods may help balance your hormones, a professional can help determine what's best for your individual needs.