Thank you once again to Inside Out Health Reigate for a fabulously informative event last week. We may sit and talk with hormones with our friends, moan about how we are feeling or what is going on with our bodies, but rarely do we get to sit and talk to professionals about how we can make a difference.
For those of you who couldn’t make it, we thought that we would give you a quick recap on how you can balance your hormones.
One of the main areas that you can change that will make a huge difference is your diet. A lot of the key diet points focuses on getting the right nutrients into your body but also focusing on the liver. The liver is hugely important for excreting the hormones from your body and it is important that when we feel that our hormones are out of control that we look after our liver.
Following the below diet can help balance your hormones.
Balance blood sugar levels: eat protein with every meal and avoid sugar and refined carbohydrates
Eat foods that are rich in Omega 3: salmon, mackerel, sardines, anchovies, flax seeds
Eat foods that are rich in Omega 6: nuts and seeds
Eat Phytoestrogen foods: organic soya (fermented soya is best like miso and tempeh), flaxseeds, sunflower seeds, sesame seeds, lentils, chickpeas, mung beans, rice, oats and alfalfa
Eat plenty of fibre: oats, lentils, beans fruits and vegetables, flax seeds
Eat foods containing good bacteria: sauerkraut, kimchi, kefir
Reduce saturated fats
Eat organic wherever possible
Maintain a wide range of fruit and vegetables: Think of having your ‘rainbow’ of fruit and veg, include lemons, beetroot, garlic, leeks, onions and brassicas
Drink 2 litres of water / herb teas a day
Reduce coffee, tea and alcohol
The other areas that can make a huge difference to our hormone balance is looking at our lifestyle. Sometimes this is easier said than done but making small differences can make huge differences.
Exercise: This is a great way to relieve stress and feel good about yourself, but more than this, it has been proven that women who exercise have stronger bone density going into menopause, which helps with associated problems such as osteoporosis
Stress: It is not always the easiest to just say ‘take away stress’ however, small changes make a difference. Inside Out Health also have some fantastic supplements that they can recommend to try and reduce anxiety
Get plenty of sleep
Avoid xenoestrogens: e.g. chemicals found in plastics (phthalates and BPA) bleached tampons, cleaning products (chlorine), artificial fragrances and pesticides. Choose natural products instead for all personal care and household cleaning. Avoid plastic wrap and don’t microwave food in plastic containers.
We also spent a lot of time talking through supplements that can help you, not only in menopause but managing your hormones in day to day life. The ladies at Inside Out Health are all trained nutritional therapists, as everyone's requirements are different, we would suggest that you popped in and talked to them, so that they can suggest supplements specific to you.
Thank you again Inside Out Health for a very informative evening.