More than 80 percent of women worldwide suffer from hormonal imbalances, and many of them are unaware of their condition.
Hormones are biologically active substances produced by the endocrine glands. These glands help regulate various bodily functions, controlling metabolism, homeostasis, growth, development, sexual function, reproduction, sleep cycles, and mood.
A hormonal imbalance refers to a disruption in hormone synthesis, which occurs due to improper functioning of the endocrine system.
The human body typically produces a certain amount of hormones necessary for maintaining health. However, throughout life, external factors such as a sedentary lifestyle, stress, and poor nutrition can affect hormonal balance. Internal factors, such as menopause or tumors, can also play a role. All of these can prompt the body to produce more or fewer hormones than needed. Even a slight hormonal disruption can lead to fatigue, weight gain, constipation, depression, and many other issues.
What Causes Hormonal Imbalance?
This condition has numerous causes, according to Newsweek. The most common include excessive stress, medication use (including contraceptives), unhealthy eating habits, eating disorders like anorexia, and allergic reactions. Hormonal therapy, tumors, injuries, and increased thyroid gland reactivity can also contribute to this imbalance.
The Most Common Types of Hormonal Imbalance Include:
- Estrogen dominance
- Thyroid hormone imbalance
- Cortisol imbalance
- Insulin imbalance
- High testosterone levels
- Low testosterone levels
Can Hormonal Imbalance Be Prevented by Changing Your Diet?
According to Dr. Amy Killen, a regenerative medicine physician and medical consultant at Joi Women’s Wellness in the U.S., addressing hormonal issues requires a focus on lifestyle. First and foremost, one should prioritize a healthy diet rich in vegetables, whole grains, healthy fats, and quality protein. Additionally, it’s essential to engage in aerobic exercise at least four times a week. Dr. Killen also emphasizes the importance of getting 6-8 hours of sleep each night and managing stress during the day through meditation, breathing exercises, long walks in nature, and spending time with friends.
Which Vegetables Can Help Manage Hormonal Imbalance?
Dr. Rocio Salas-Valen, an endocrinologist from New York, asserts that vegetables with a low glycemic index are the best choice for this purpose. They minimize spikes in blood glucose levels, which in turn reduces insulin surges that can cause the ovaries to produce more testosterone. This can lead to unwanted facial hair and acne. High insulin levels also contribute to a decrease in the female hormone estrogen, negatively impacting health and appearance.
Susan Lovell, founder and CEO of Premiere Wellness Clinic, clarified which specific vegetables are most effective in combating female hormonal imbalance.
Cruciferous Vegetables
Cruciferous vegetables, such as cauliflower and broccoli, contain compounds that help the body metabolize excess estrogen, potentially alleviating symptoms of hormonal imbalance.
Leafy Greens
All types of leafy greens, including spinach and kale, are rich in vitamins and minerals that support bone health and hormonal balance, particularly vitamin E, calcium, and magnesium.
Sweet Potatoes
Sweet potatoes, also known as yams, are packed with beta-carotene and other nutrients that promote overall hormonal health.
Avocado
Often used in salads, this fruit from the laurel family is typically classified as a vegetable, although experts frequently refer to it as a fruit or berry. Regardless, this plant-based food has an excellent reputation. Avocado is rich in healthy fats, fiber, vitamins, and minerals that support hormonal balance, particularly vitamins B6, E, and potassium.
A diet rich in vegetables can help alleviate symptoms of hormonal imbalance, such as PMS, mood swings, and hot flashes. As Dr. Salas-Valen summarized, to maintain hormonal balance, it’s essential to consume as many organic products as possible while limiting processed foods and avoiding pesticides.