New Balance for Women: The Hormone-Food Connection

You’ve heard of work-life balance, but have you heard of hormone-life balance? For many women – Moms, in particular – the low energy, moodiness and weight gain they often experience are largely caused by hormonal imbalance. The average lifestyle of today’s women is a major factor in this imbalance, setting the stage not only for symptoms such as fatigue and irritability, but also for increased risk of heart disease and depression.

One of the most powerful ways to maintain hormonal balance is through nutrition. The foods we eat and don’t eat have a major impact on the intricate hormone system in women, so it’s important to understand which foods to include on a regular basis and which foods to stay away from.

Here are some suggestions for keeping your hormones in balance and improving your overall health and well-being:

1. Eat three meals a day.
With our hectic schedules, many women do not take the time to eat three proper meals each day. Skipping meals, eating on the go, or “grazing” on snacks throughout the day causes fluctuations in blood sugar and insulin levels that lead to hormonal imbalance. Even if you’re not hungry, it’s important to eat a balanced meal every 4-6 hours to stabilize insulin levels. A properly balanced meal consists of unrefined complex carbohydrates, lean protein and healthy fats as outlined below…

2. Consume the right carbohydrates.
Not all carbs are created equal. Refined and “high-glycemic” carbohydrates such as potatoes, bananas, white rice, bagels and cereal cause surges in blood sugar and insulin, affecting virtually every group of hormones. Some experts refer to these as “hormone chaos carbs.” Unrefined and “low-glycemic” carbohydrates found in most vegetables, fruits and whole grains, on the other hand, contribute to hormonal balance by stabilizing blood sugar levels and providing quality fuel for the body. This fuel helps to optimize energy levels, maintain mental clarity and curb appetite and cravings throughout the day.

3. Eat lean protein at every meal.
The combination of lean protein and unrefined carbohydrates during a meal optimizes the hormones that not only regulate appetite and mental clarity, but also jump-start the body into burning fat. Good sources of high quality, lean protein include fish, chicken, soy, veggie burgers, tofu, eggs and skim milk products.

4. Include healthy fats with every meal.
Female sex hormones are closely linked to the chemicals in the brain and therefore play a huge role in mood disorders. Eating foods high in omega-3 fatty acids enhance serotonin production in the brain and can improve depression, including postpartum blues. Omega-3 fats also help to reduce the risk of cardiovascular disease as well as combat fatigue, memory problems, achy joints and arthritis. Soy, fish, and flaxseed are excellent sources of omega-3.

5. Eat chocolate!
Dark chocolate, that is. I just had to include this one. The antioxidants found in dark chocolate help protect the body against cellular damage and the type of fat it contains may actually have beneficial effects on cholesterol. These benefits protect the cardiovascular system, boost the immune system and help slow signs of aging. In addition, dark chocolate boosts serotonin and endorphins – the “feel-good” chemicals in the brain that help improve mood and pleasure. While the news about dark chocolate certainly isn’t a license to overindulge, eating a small 1-ounce piece several times a week is enough to help you reap its many benefits. Enjoy!

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