1. Maintain optimal gut health.
Speak with your doctor about prebiotics and probiotics. They both help you maintain optimal digestive health, and along with fiber, may help to lower the amount of estrogen reabsorbed back into your bloodstream, which may to help regulate estrogen levels.
Sources of prebiotics include asparagus, Jerusalem artichokes, bananas, oatmeal, dried beans and peas. Sources of probiotics include greek yogurt and kefir (though you have to watch the sugar content).
2. Get plenty of exercise.
Physical activity is important as excess weight has been known to affect hormone levels. Extra weight can lead to elevated levels of estrogen, insulin and leptin. This, in turn, can lead to chronic disease.
You might also be interested in: How Hormones Ruin Weight Loss Efforts
3. Get plenty of sleep.
Sleep is also important for regulating ghrelin and leptin, the two hormones responsible for regulating hunger/appetite. Sleep also plays a role in how well your cells use insulin.
4. Be mindful of what you eat.
Eating to balance your hormones consists of achieving the right balance of macro and micro nutrients. This allows your endocrine system to get the right variety and amounts of the key nutrients it needs to produce optimal hormone production and balance.
Reduce portions of high-fat meats and dairy products to help with weight management. Decrease intake of omega-6 polyunsaturated fats from vegetable oils like corn, safflower and sunflower.
Increase consumption of fiber-containing foods, like whole grains, vegetables, beans and fruits. Get adequate vitamin D from foods such as fortified low fat milk, salmon, tuna and mushrooms. Eat plenty of cruciferous vegetable like broccoli, brussels sprouts, cauliflower, cabbage and kale.
5. Limit or avoid caffeine and alcohol.
No more than one drink per day.
There are many other factors that can affect hormone balance in the body. The tips above are general guidelines.
Always speak with your doctor about a plan that’s right for you!