Diet and hormone balance: how nutrition influences our hormones

Hormones are chemical messengers that regulate many bodily functions. A hormonal imbalance, often caused by a stressful lifestyle or poor diet, can lead to symptoms such as fatigue, sleep disorders, skin problems, and even serious complications such as premenstrual syndrome or fertility problems, since diet and cycles are strongly linked.

Learning to adapt your nutrition is therefore essential for optimal hormonal health. In this article, we’ll show you which foods to choose, which to avoid, and what to eat to rebalance your hormones.

Why does food have an impact on our hormonal balance?

Interview with our hormone expert nutritionist and micro-nutritionist > https://www.miye.care/veronique-liesse-dieteticienne-nutritionniste-et-micro-nutritionniste-experte-des-hormones/

The role of nutrients in hormone production

Diet plays an important role in the production and regulation of the body’s hormones. These are synthesized from specific nutrients, including proteins, healthy fats and essential vitamins and minerals.

For example, proteins act as building blocks for hormones, providing the amino acids required for their synthesis. Healthy fats, such as omega-3s, play a key role in the production of sex hormones and the regulation of inflammation, both of which are essential for maintaining optimal hormonal balance.

How do dietary deficiencies or excesses affect hormones?

Dietary deficiencies or excesses can have a major impact on hormonal balance. A diet rich in refined sugars and trans fats, for example, can cause blood sugar levels to spike and then plummet. This encourages cravings and mood swings, and disrupts the regulation of insulin and estrogen, two essential pillars of hormonal balance.

Conversely, a deficiency in essential nutrients such as magnesium, zinc and B vitamins can interfere with hormone production and regulation. These deficiencies can lead to symptoms such as menstrual cramps, irritability and sleep disorders.

The importance of macronutrients and micronutrients in hormone metabolism

Macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals) are all essential for the proper functioning of hormonal metabolism. Low-glycemic index carbohydrates, such as legumes and whole grains, stabilize blood sugar levels and prevent energy peaks followed by emotional slumps.

Vegetable proteins support ovulation and the production of sex hormones. Finally, micronutrients such as magnesium and zinc play the role of true superheroes: they soothe muscles, reduce menstrual cramps, regulate hormones and boost immunity.

Foods that promote hormonal balance

To maintain optimal hormonal balance, it’s essential to include foods rich in specific nutrients in your diet. Here are a few food families and concrete examples to help you:

Nuts and oilseeds

Walnuts, almonds, hazelnuts and cashews are rich in essential fatty acids and vitamin E. These nutrients play a key role in hormonal balance, supporting hormone production and reducing inflammation.

Legumes

Beans, lentils, chickpeas and quinoa are valuable sources of fiber and vegetable protein. These foods help balance hormones, manage insulin and androgen levels, and support a regular menstrual cycle.

Cruciferous vegetables

Broccoli, cauliflower, Brussels sprouts and kale are rich in compounds such as sulforaphane and indole-3-carbinol (I3C). These elements stimulate the production of detoxification enzymes and help eliminate environmental estrogens, thus promoting a healthy estrogen balance.

Oily fish

Salmon, sardines, mackerel and halibut are packed with omega-3 fatty acids. These nutrients improve insulin sensitivity, reduce cortisol and optimize overall hormonal communication.

The lawyers

Avocados are an excellent source of unsaturated fatty acids, fiber and potassium. These nutrients play a key role in maintaining a healthy hormonal balance. By eating avocados, you can reduce hot flashes and better regulate insulin levels.

Flax and sunflower seeds

Flaxseeds are particularly rich in omega-3 and fiber, while sunflower seeds provide vitamin E, magnesium and zinc. These elements are essential for maintaining a healthy hormonal balance and supporting estrogen regulation.

Berries and fruit

Raspberries, blueberries, strawberries and cherries are rich in antioxidants, which play a role in hormone regulation and the reduction of oxidative stress. Cherries, in particular, contain melatonin, a substance that can improve sleep quality.

Whole grains and legumes

Quinoa,oats and whole grains are foods rich in fiber and protein. These nutrients help stabilize blood sugar and insulin levels. They also support intestinal health and contribute to better hormone regulation.

Good eating habits

To maintain optimal hormonal balance, it’s important to adopt certain healthy eating habits. Here are some practical and effective tips to help you regulate your hormones naturally.

Promoting high-quality foods

Choose fresh, unprocessed foods. High-quality plant and animal proteins, healthy fats such as omega-3s, and complex carbohydrates are essential for hormone synthesis and regulation.

Pulses, wholegrain cereals, green leafy vegetables and fresh fruit are ideal choices.

Balancing Meals

Be sure to eat balanced meals that include protein, healthy fats and complex carbohydrates. This combination helps stabilize blood sugar levels and reduce hormonal fluctuations. For example, starting the day with protein and fiber can help regulate hormones throughout the day.

Hydration and detoxification

Drinking enough water is essential for the proper functioning of the hormonal glands and the elimination of hormonal waste. In addition, consuming foods that support detoxification, such as lemon, black radish, and artichoke, helps the liver to effectively eliminate used hormones and toxins.

Manage Portions and Calories

Moderate calorie restriction is essential for hormonal balance. Avoid overeating and opt for reasonable portion sizes. This helps maintain a healthy weight and regulate levels of insulin and other hormones.

Integrating Super-Foods

Certain foods, often referred to as “superfoods”, possess adaptogenic properties and exceptional nutritional values. Maca, hemp seeds, spirulina and raw cocoa are perfect examples. They can help stabilize hormones and reduce oxidative stress.

Adapting Diet to the Phases of the Menstrual Cycle

Adapting your diet to the different phases of your menstrual cycle can optimize your nutritional intake. For example:

• Follicular phase: focus on proteins, B vitamins and iron.
• Ovulatory phase: opt for complex carbohydrates and high-fiber foods to stabilize your blood sugar levels.

Limit refined sugars and trans fats

It’s important to avoid refined sugars and trans fats, as they can disrupt hormonal regulation. These substances cause insulin spikes and promote inflammation, which can affect your hormonal balance.

Supporting Gut Health

A healthy intestinal flora is essential for the elimination of used hormones and for proper hormone regulation. Incorporate probiotic-rich foods, such as fermented vegetables or tempeh, to effectively support your gut health.

And the bad ones to give up

To maintain a healthy hormonal balance, it’s essential to identify and limit foods and substances that could upset this delicate balance. Here are a few examples of what to avoid.

Sugar and refined carbohydrates: hormonal imbalance and insulin resistance

Refined sugar and refined carbohydrates have a significant impact on hormonal balance. When you consume sugar, your pancreas secretes insulin to regulate blood sugar levels.

However, excessive sugar consumption can lead to insulin resistance, where cells become less responsive to this hormone. This forces the pancreas to produce more insulin, which can promote inflammation, weight gain and increase the risk of complications such as type 2 diabetes or fatty liver.

Caffeine and its impact on adrenalin and cortisol

Caffeine, while appreciated for its stimulating effect, can upset hormonal balance by increasing adrenaline and cortisol levels. These stress hormones can amplify mood swings, fatigue and sleep disorders.

Excessive caffeine consumption can also affect sex hormone regulation and increase oxidative stress, which can have negative consequences for overall hormonal health.

Dairy products and their link to sex hormones (estrogen, progesterone)

Some dairy products, especially those made from cow’s milk, contain natural hormones such as estrogen and progesterone. These hormones can influence the hormonal balance of consumers, particularly women.

Excessive consumption of dairy products can exacerbate PMS symptoms, such as cravings and mood swings, and can also affect the menstrual cycle. It is therefore important to choose quality dairy products and consume them in moderation.

Food supplements for a healthy hormonal balance

Need a natural boost to cope better with hormonal variations? Our two hormone-regulating food supplements [MY] Essentiels Équilibre Féminin and [MY] Essentiels Sérénité work in synergy to restore hormonal balance in depth.

The first supports hormonal regulation, combats oxidative stress and improves mental and physical comfort during key phases of the cycle (PMS, perimenopause, PCOS…). The second, enriched with magnesium and adaptogenic plants, helps stabilize mood, energy and cravings, by naturally stimulating well-being hormones such as dopamine and serotonin. An essential routine for feeling aligned all month long.

Conclusion

In short, hormonal balance is an important aspect of our overall health, and diet plays a central role in regulating it. A balanced diet, rich in fiber, high-quality proteins, healthy fats and antioxidants, can make a significant contribution to maintaining or restoring this essential balance.

It’s important to favor fresh, unprocessed foods, limit consumption of refined sugars and trans fats, and support intestinal health for optimal nutrient absorption. In addition, avoiding chronic stress and adopting healthy lifestyle habits, such as regular physical activity and quality sleep, are equally essential.

By incorporating these tips into your daily routine, you can take control of your hormonal health and improve your overall well-being. Don’t hesitate to take action by adapting your diet and lifestyle to promote lasting hormonal balance.

Sources

1. https://ici.radio-canada.ca/mordu/6101/hormones-dereglement-nourriture-tiktok-balance
2. https://www.scientifique-en-chef.gouv.qc.ca/impact-recherche/une-meilleure-alimentation-peut-equilibrer-nos-hormones-faux/
3. https://www.prescriptionnature.fr/blogprescriptionnature/l-art-de-bien-manger-pour-le-cycle-feminin-aliments-et-supplements-pour-equili-n19