Hormones are essential messengers within the endocrine system, carrying out every bodily function. When the delicate equilibrium of hormones in the body is disrupted, it can lead to various health issues. While certain health conditions require medical intervention, adopting a well-rounded and nourishing dietary approach can help minimize hormonal irregularities. This article will cover how to balance hormones with what you choose to eat, including the most and least supportive choices.
Hormone Imbalance and Diet
Hormone imbalances occur when the body either overproduces or depletes certain hormones due to factors like chronic stress, unhealthy dietary choices, a sedentary lifestyle, obesity, and underlying medical conditions. While there isn’t a hormone-balancing diet that can miraculously cure hormone imbalance symptoms, certain eating habits might be helpful. Elle Bernardo RDN, LDN, head of nutrition at Health Meets Wellness in New York City, suggests that "the first change to make in the diet of someone with a hormonal imbalance is to move toward a whole-food diet."
Building Your Healthy Breakfast
Research shows a healthy breakfast sets the stage for hormone balance throughout the day, which is critical for women at all stages of life. However, not all breakfasts are created equal. After eating a simple carb or sugary coffee-only breakfast, blood sugar spikes quickly, producing a significant insulin response and increasing stress levels. Insulin enters your blood stream and signals the cells to take up blood glucose. Then, blood sugar dips, leaving you hungry and irritated. Skipping breakfast isn’t always the better choice. While some people benefit from intermittent fasting, research suggests that missing breakfast increases the risk of weight gain, obesity, and metabolic dysfunction.
The alternative to a standard American breakfast is choosing real food and building a meal around protein, fresh produce, and fiber.
Protein
The RDI for protein (recommended protein intake) is 0.8 grams of protein per kilogram of body weight. For a 150-pound woman, this is around 55 grams of protein. While this is the recommendation, it’s the minimum and often far too low for the many women. Research suggests health benefits with higher protein intake for women, such as weight management, hormone balance, and muscle mass. Prioritize protein and shoot for a minimum of 25 to 30 grams of protein with breakfast for most people.
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Fruits and Vegetables
Eating more fruits and vegetables is one of the best things you can do for your health. A higher intake of produce is associated with lower mortality. From a women’s health perspective, these foods help support hormone production and estrogen metabolism. The recommended servings of fruits and vegetables are 5 to 9 servings daily. Typically, a serving is 1 cup raw veggie, ½ cup cooked veggie, or one medium piece of fruit. Organic produce is cultivated without the use of synthetic pesticides and fertilizers, reducing the potential exposure to harmful chemicals that may disrupt hormonal balance.
Fiber
Fiber is an essential carbohydrate that isn’t absorbed and doesn’t contribute to calories, but is considered a prebiotic food. However, there are many benefits of fibrous foods, including supporting digestive health, feeding beneficial bacteria in the gut, balancing blood sugar, supporting hormone balance, and reducing the risk of chronic disease. The recommended fiber intake is 25 grams daily for adult women and 38 grams daily for adult men. One way is by meeting the recommended daily servings of fruits and vegetables and including other high-fiber plant foods in the diet, including legumes, whole grains, nuts, and seeds.
How to Eat 30 Grams of Protein for Breakfast
Here are a few quick ideas to get you started on eating 30 grams of protein at breakfast:
- Overnight oats featuring quality protein powder and chia seeds.
- Breakfast burrito using almond flour tortillas, eggs, and black beans.
- High-protein, low-carbohydrate breakfast bowl with salmon and avocado.
- Collard greens scramble.
- Beef and Spinach Protein-Packed Stir-Fry.
The Benefits of Eating a Healthy Breakfast
A high-protein, high-fiber breakfast promotes blood sugar balance throughout the day. When you eat a healthy, balanced breakfast with protein and fiber, you’ll be running on your body’s natural energy. Your breakfast plays a profound role in hormone production, regulation, and clearance by influencing blood sugar and providing nutrients. Eating a whole-food breakfast with sufficient protein and fiber increases satiety and helps manage hunger. Research suggests that those who skip breakfast or don’t eat much early in the day have increased hunger.
Healthy Breakfast Ideas
When choosing healthy breakfast foods to balance blood sugar, energy, and hormone health, keep in mind protein, fruits and veggies, and fiber-rich options.
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- Overnight Oats: Start your day right with these delicious and nutritious overnight oats featuring quality protein powder, chia seeds, and the sweet goodness of nectarines. Stir all the ingredients together until well combined. Seal the container or jar and refrigerate the mixture overnight or for at least 4-6 hours. When ready to eat, give the oats a good stir to ensure everything is evenly mixed. This hearty breakfast is not only delicious but also provides a balanced mix of carbohydrates, protein, and fiber, making it an excellent choice to keep you full and energized for your day ahead.
- Breakfast Burrito: Indulge in a satisfying and nutritious breakfast burrito using almond flour tortillas (gluten free friendly). Packed with protein from eggs and black beans, along with the peppery kick of arugula and the zesty flavor of salsa, this burrito is a delicious way to start your day. Arugula is in the cruciferous vegetable family, which means it is supports estrogen metabolism and helps balance hormones to prevent estrogen dominance. In a bowl, whisk the eggs until well beaten. Pour the beaten eggs into the skillet and cook, gently stirring with a spatula, until they are soft, creamy, and just set. These breakfast burritos are not only gluten-free and packed with protein but also bursting with flavor and freshness thanks to the arugula and salsa.
- High-Protein Breakfast Bowl: This high-protein, low-carbohydrate breakfast bowl is packed with omega-3 fatty acids thanks to the inclusion of salmon and avocado. Plus, it is offers a variety of amino acids to support metabolic health. In a small bowl, whisk together the extra-virgin olive oil, freshly squeezed lemon juice, Dijon mustard, salt, and pepper. This breakfast bowl is high in protein, low in carbohydrates, and still provides a significant source of omega-3 fatty acids from the salmon and olive oil.
- Collard Greens Scramble: This high-protein breakfast recipe features collard greens, a nutritional powerhouse known for its hormone-balancing properties, especially in relation to estrogen levels. Collard greens are rich in vitamins, minerals, and fiber, making them an excellent addition to your morning routine. Collard greens are a cruciferous vegetable, and they contain compounds like indole-3-carbinol (I3C), which is converted to DIM and can support hormonal balance, particularly estrogen metabolism. Maintaining healthy estrogen levels is crucial for overall well-being, as imbalances can lead to various health issues. Wash the collard greens thoroughly and remove the tough stems. Add diced onion and red bell pepper to the skillet. Stir in the minced garlic and chopped collard greens. Season the scramble with paprika, salt, and pepper to taste. By incorporating collard greens into your breakfast, you can harness their hormone-balancing properties while savoring a protein-rich and flavorful meal.
- Beef and Spinach Protein-Packed Stir-Fry: This Beef and Spinach Protein-Packed Stir-Fry is a delicious and nutritious meal that combines lean beef, leafy greens, and fiber-rich vegetables. In a bowl, combine the thinly sliced beef with 2 tablespoons of coconut aminos sauce or tamari. In a small bowl, whisk together 2 tablespoons of coconut aminos or tamari, honey or maple syrup, grated ginger, cornstarch (or arrowroot starch), and water. Add the marinated beef to the hot skillet and stir-fry for about 2-3 minutes until it's browned but still slightly pink in the center. In the same skillet, add the thinly sliced onion and minced garlic. Add the sliced red and yellow bell peppers, along with the sliced mushrooms, to the skillet. Pour the sauce mixture over the beef and vegetables. By using coconut aminos or tamari and ensuring all other ingredients are gluten-free, you can enjoy this delicious stir-fry without worrying about gluten-related concerns.
What is Insulin Resistance?
Eating processed breakfast foods that spike blood sugar can contribute to insulin resistance over time. With repeated blood sugar spikes, the pancreas needs to pump out more and more insulin to help move the sugar into cells. Because of this process, the message of eating less and exercising more doesn’t capture the whole picture. A high-sugar and refined carbohydrate diet could contribute to insulin resistance and a stressed adrenal system.
In most cases (excluding diabetes and other metabolic issues), managing insulin has everything to do with balancing blood sugar. Research shows eating a low glycemic breakfast that doesn’t spike blood sugar benefits those with insulin resistance.
Complications of Breakfasts with High Sugar and Carbohydrates
It’s no secret that excess dietary sugar is harmful to health. Dietary guidelines propose limiting added sugar intake to 25 grams per day for women, about six teaspoons (the amount in half a can of typical soda). Carbs get a bad rap in the current nutrition climate, but not all carbohydrates are created equal. Whole food carbohydrates, like whole grains, legumes, starchy veggies, and fruit, come packaged with fiber and micronutrients that dampens the blood sugar response. Refined carbohydrates on the other hand, like the flour and sugar in many processed breakfast items, don’t provide this built-in protection and can cause higher spikes in blood sugar. Ultra-processed foods frequently contain refined carbohydrates, added sugars, inflammatory fats, preservatives, colors, flavors, and other additives. They likely have few ingredients that you recognize as real food.
Is This Normal?
As I’ve been discussing, insulin and adrenal hormones (like cortisol) are the foundation of hormonal health. Your breakfast choices significantly influence these hormones throughout the day. While insulin helps bring blood sugar down when it’s high, the adrenal hormone cortisol helps bring blood sugar up when it’s low. When addressing adrenal imbalances, called HPA-axis dysfunction or “adrenal fatigue,” breakfast is critical to regulating balance and establishing a healthy circadian rhythm.
Polycystic Ovary Syndrome (PCOS) and Diet
Polycystic ovary syndrome (PCOS) is one of the most common endocrine disorders among women. In India, it is estimated that 20% of women, approximately 1 out of 5, suffer from PCOS, according to a study. The World Health Organization (WHO) outlines that PCOS quietly affects the lives of 8-13% of women in their reproductive age. Many females find it challenging to manage their symptoms.
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PCOS is a hormonal imbalance disorder that affects individuals daily. It manifests as numerous cysts in the ovaries, a condition triggered by an excess of androgen hormones. In simpler terms, PCOS is a prevalent hormonal imbalance that occurs during reproductive age, and it's increasingly common in today’s world due to unhealthy, sedentary lifestyles.
Addressing PCOS symptoms requires a multifaceted approach, including developing a personalized PCOS diet to reduce inflammation and insulin. Nutrition for PCOS is similar to nutrition for people with diabetes. The two most important factors are the types of foods you eat and the times of day you eat.
Dietary Recommendations for PCOS
- Focus on Whole Foods: Opt for whole grains like quinoa, brown rice, oats, and whole wheat bread over refined grains. Aim to fill half of your plate with colorful fruits and vegetables, rich in fiber, vitamins, and antioxidants at each meal.
- High-fiber foods: Fiber helps regulate blood sugar levels and aids in weight management, which is crucial for PCOS management.
- Lean protein sources: Opt for lean protein sources such as poultry, fish, tofu, legumes, and beans.
- Healthy fats: Incorporate rich sources of healthy fats in your diet such as avocados, nuts, seeds, and olive oil.
- Low-glycemic index (GI) foods: Foods with a low GI release sugar into the bloodstream slowly, helping to stabilize blood sugar levels.
- Antioxidant-rich foods: Antioxidants help combat inflammation and oxidative stress, which are often elevated in PCOS.
- Avoid Processed Foods: Avoid processed foods like sugary snacks, desserts, sugary beverages, and packaged snacks. Minimize intake of saturated fats found in fatty meats, butter, and full-fat dairy products.
Benefits of a PCOS Diet
- Regulates Insulin Levels: PCOS involves insulin resistance, where cells don't respond effectively to insulin.
- Supports Weight Management: Many females with PCOS struggle with weight gain or find it hard to lose weight.
- Reduces Inflammation: Chronic inflammation is associated with PCOS and its symptoms, including irregular periods and fertility issues.
- Improves Hormonal Balance: Hormonal imbalances, particularly high levels of androgens (male hormones), are common in PCOS.
- Supports Cardiovascular Health: PCOS is associated with an increased risk of cardiovascular disease due to factors such as insulin resistance and obesity.
- Boosts Energy Levels: Blood sugar instabilities can lead to fatigue and energy fluctuations, which are common complaints among women with PCOS.
- Improves Mood and Mental Health: PCOS is usually linked to mood disorders such as depression and anxiety.
Additional Lifestyle Tips for Managing PCOS
- Mindful Eating: Pay attention to the signs of your hunger and fullness. Eat when you're hungry and stop when you're satisfied. Take your time to savor and enjoy your meals. Eating slowly can help prevent overeating and promote better digestion.
- Stay Hydrated: Stay hydrated throughout the day by drinking water regularly. Water supports digestion, metabolism, and overall health.
- Manage Stress: Practice stress-reducing activities such as mindfulness meditation, yoga, deep breathing exercises, or spending time in nature.
- Seek Support: Join online support groups or communities for individuals with PCOS. Sharing experiences and tips with others can provide valuable support and encouragement.
- Regular Exercise: Regular physical activity can help regulate the menstrual cycle and improve insulin sensitivity. Perform moderate exercise for at least 30 minutes per day for most days of the week.
- Manage Weight: Excess weight can aggravate PCOS symptoms. If you're overweight, losing even a small amount of weight can help regulate your menstrual cycles and improve fertility.
- Monitor Blood Sugar Levels: Since insulin resistance is common in PCOS, it's important to monitor your blood sugar levels regularly.
- Get Plenty of Sleep: Adequate sleep is important for overall health and hormone regulation.
- Limit Caffeine and Alcohol: Both caffeine and alcohol can affect hormone levels and worsen PCOS symptoms.
Other Hormonal Imbalances and Diet
Premenstrual Syndrome (PMS)
Premenstrual syndrome (PMS) is common but not normal. Symptoms like pain, bloating, and irritability before your period disrupt the quality of life. Luckily, nutrition strategies can be very supportive. One study of Japanese women suggests that skipping breakfast or infrequent breakfast correlates with increased menstrual pain.
Perimenopause and Menopause
Interestingly, there is a connection between insulin resistance and perimenopause. Because of the eventual decline in estrogen, women naturally become more insulin resistant in perimenopause and menopause. This metabolic shift makes it even more important to use food as a tool to balance blood sugar and support hormones.
General Dietary Recommendations for Hormone Health
- Eat Protein at Every Meal: Eating protein at every meal is an excellent way to balance out hormones.
- Include Healthy Fats: Healthy fats in foods like salmon, avocados, and olive oil are essential for hormone regulation. Nuts and seeds are also healthy fats that aid in hormone production and regulation.
- Prioritize High-Fiber Foods: High-fiber foods are essential for a healthy gut, which helps with hormone regulation.
- Choose a Variety of Fruits and Vegetables: Various fruits and vegetables help you maintain a healthy weight and are critical in hormone regulation.
- Opt for Whole Grains: Whole grains can help with hormonal imbalances.
- Limit or Avoid Certain Foods: Everyone is different regarding foods they should avoid for hormone regulation. An unhealthy diet and excess weight certainly affect hormone production. Processed foods, sugary drinks, and high-fat foods can interfere with hormones.
Diet for Ovarian Cancer Patients and Survivors
Many ovarian cancer patients and survivors wonder what the ideal diet for ovarian cancer may be. Diet can look very different from patient to patient depending on one’s individual treatment and survivorship. An “ideal” diet is one that is individualistic and meets one’s particular nutritional needs and goals, whether that be managing side effects from treatment or maintaining a healthy diet post-treatment.
Although it would be reassuring to know the foods we eat are actively preventing or fighting cancer, research has yet to show any one individual food or supplement’s ability to prevent or fight ovarian cancer. Additionally, there are no foods that have been found to cause ovarian cancer. This doesn’t negate the fact that being conscious about the foods we eat during treatment and survivorship can have risk-reducing benefits and contribute to progression-free survival.
General Recommendations
- Maintain a Balanced Diet: The immune system is intricate and complex, and it works best when we maintain a balanced diet rich in fresh and whole foods. We can optimize immune function by ensuring we fuel it with enough plant- and protein-based foods and ensure our bodies are getting adequate sleep and exercise.
- Prioritize Plant-Based Foods: Plant-based foods - such as citrus fruits, garlic, nuts, seeds, spinach, melon, dried herbs and spices, berries and mushrooms - are important for immune function.
- Include Protein-Rich Foods: A healthy immune system also feeds off of protein. Add foods rich in proteins like fish, tofu, beans, and eggs, to your diet.
- Ensure Adequate Sleep and Exercise: The CDC recommends getting at least seven to eight hours of sleep each night. Small amounts of moderate exercise every day have been shown to help our immune systems perform at their best.
- Practice Food Safety: Certain cancer treatments can weaken our immune systems, making food safety and sanitation an important priority. Basic sanitation like washing hands before prepping a meal and thoroughly rinsing fresh fruits and vegetables with water are little things that can help protect health.
- Be Cautious with Supplements: The American Institute for Cancer Research emphasizes it’s best to get your nutrients from diet as much as possible, as some supplements can pose certain risks and interfere with treatments such as chemotherapy or radiation.
Foods to Limit
- Red and Processed Meats: Optimal dietary patterns minimize red meats. Limit cold cuts and processed meats like pepperoni, sausage, ham, bacon, and hot dogs.
- Added Sugars: Limit intake of baked goods, cookies, ice cream, and sweetened drinks like soda can support overall health.
- Alcohol: The ACS reports that high levels of alcohol intake have been associated with different cancer risks, due in part to how alcohol breaks down in the body. Excess alcohol consumption can also weaken the immune system.
Tips for Managing Treatment Side Effects
- Hydration: Hydration is always important, but it can play a key role in optimizing treatment effectiveness and managing side effects like constipation and diarrhea. Drink at least two liters of water a day, which can include other drinks like plain seltzers, sparkling or mineral waters, hot teas or cocoa, and unsweetened iced teas.
- Diarrhea: Limit raw vegetables, fruit juices, and fried, greasy, or oily foods.
- Constipation: Gradually increase fiber intake. Fiber-rich foods can include whole grains like bran and quinoa; vegetables such as broccoli, artichokes, and carrots; fruits including berries, pears, avocado and apples; and beans such as lentils and chickpeas.
- Nausea: Try foods or drinks that are cool, cold, or frozen - such as smoothies or fresh fruits like watermelon, sliced apples, or strawberries. Additionally, bland foods like potato chips, saltine crackers, or dry toast can be helpful in managing acute symptoms.
- Changes in Taste: Add flavors such as lemon, lime, or mint to water and small amounts of salt, sugar, honey, or fresh and dried herbs to foods.
- Mouth Sores: Cool, creamy, soft, and bland foods like yogurt or homemade smoothies and shakes can facilitate the healing of mouth sores. Additionally, try baking soda or saline mouth rinses.
- Loss of Appetite: Try different flavors, textures, and temperatures to see what is most appealing. Prioritize high-protein foods such as eggs, beans, yogurt, peanut butter, and fish.
- Fatigue: Have easy-to-prep foods on hand such as yogurt cups, instant oats, canned tuna or salmon, frozen vegetables, or already prepared foods. Limit caffeine to the early part of the day and drinking it in moderation can help mitigate fatigue and facilitate healthy sleeping patterns.