Navigating Mom Hormonal Balance with Nutrition and a Dose of Humor
The amazing world of hormones! How we can keep them in check with the power of nutrition and a pinch of humor while doing all the other “motherly” things? As an integrative nutritional health coach, I've seen firsthand how our food choices can either fuel or foil our hormonal harmony, especially in the whirlwind of motherhood. Knowing some of these basics is a perfect place to start understanding how hormones make or break our daily sanity.
Foods to Avoid:
1. Processed sugars and refined carbs: These sugary temptations and refined grains can send our blood sugar levels on a rollercoaster ride, leading to spikes and crashes that disrupt hormonal balance. When we consume these foods, our bodies release insulin in an attempt to regulate blood sugar. However, frequent consumption can lead to insulin resistance, a condition associated with hormonal imbalances, weight gain, and even type 2 diabetes. Think of your toddler and how they act after a helping of sugar and sweets…well, that also happens to adults, whether we like to admit it or not!
2. Trans fats: Found in many processed and fried foods, trans fats are notorious for wreaking havoc on our hormonal health. They increase inflammation in the body, which can interfere with hormone production and signaling. Additionally, trans fats have been linked to insulin resistance and weight gain, further exacerbating hormonal imbalances. By avoiding these artificial fats, we can support our hormonal health and overall well-being.
3. Highly processed foods: Foods that are heavily processed and loaded with artificial ingredients can disrupt hormonal balance in various ways. They often contain additives, preservatives, and artificial sweeteners, which can interfere with hormone production and metabolism. Additionally, processed foods tend to be low in nutrients and fiber, which are essential for maintaining hormonal balance. Pretty much filling the tank with a whole lot of diesel when our bodies run on premium. By opting for whole, minimally processed foods, we can support our hormones and promote overall health.
Foods to Embrace:
1. Leafy greens: Spinach, kale, and Swiss chard are nutritional powerhouses that can support hormonal balance in several ways. They are rich in vitamins, minerals, and antioxidants, which help to reduce inflammation and support healthy hormone production. Additionally, leafy greens are high in fiber, which aids in digestion and promotes stable blood sugar levels. No more constipation or bloating! By incorporating more leafy greens into our diets, we can support our hormonal health and overall well-being.
2. Healthy fats: Foods rich in healthy fats, such as avocados, nuts, and seeds, play a crucial role in hormonal balance. Healthy fats are essential for the production of hormones, including estrogen and testosterone, and help to regulate hormone levels in the body. Your brain is mainly made of fat…so yeah, it’s kinda important. Additionally, they provide a steady source of energy and help to keep us feeling satisfied between meals. By including more healthy fats in our diets, we can support hormonal balance and promote optimal health.
3. Probiotic-rich foods: Fermented foods like yogurt, kefir, and sauerkraut are packed with beneficial probiotics that support gut health and hormonal balance. The gut microbiome plays a key role in hormone metabolism and signaling, and imbalances in gut bacteria have been linked to hormonal disorders such as polycystic ovary syndrome (PCOS) and thyroid dysfunction. The more good bacteria, the better. By nourishing our gut with probiotic-rich foods, we can support our hormonal health and improve overall well-being.
4. Protein, Protein, Protein! ..did I mention Protein?! This bad boy nutrient helps build energy, muscle, and helps keep glucose and A1C levels down. Did I mention the energy part? Yes, Mom’s can use an energy boost, don’t ya think! Clean and whole proteins please. Pasture raised, grass fed, and wild caught are always the best for the best! Yes, you can go crazy on the veggies to get your proteins…but you have to go crazy crazy on protein. If you have the time to prep all that, go for it! Otherwise, supplement and work with a doctor to ensure there aren’t any deficiencies when going vegetarian or vegan. It’s definitely doable, but always be in tuned with necessities for your energy levels.
Superfoods for Energy:
1. Quinoa: This ancient grain is a nutritional powerhouse, packed with protein, fiber, and essential vitamins and minerals. Quinoa provides a sustained source of energy without causing blood sugar spikes and crashes, making it an excellent choice for busy moms looking to fuel their day. Plus, you can cook a whole batch and keep it in the fridge for quick bowls!
2. Berries: Blueberries, strawberries, and raspberries are not only delicious but also packed with antioxidants and fiber. They provide a quick energy boost without causing a rapid increase in blood sugar levels, making them the perfect snack for moms on the go. Throw them on some coconut yogurt with toasted quinoa and honey for a huge boosting breakfast or snack…even lunch!
3. Green tea: Swap out your afternoon coffee for a cup of green tea to reap the benefits of its natural caffeine and antioxidant content. Green tea provides a gentle energy boost without the jittery side effects often associated with coffee, helping you stay focused and energized throughout the day. It’s also associated with longevity and overall health, can’t lose on this one!
So, there you have it– a comprehensive starter guide to supporting hormonal balance through nutrition, served up with a side of laughter and a sprinkle of real talk. By avoiding hormone-disrupting foods and embracing nourishing options, we can support our hormonal health and thrive in the beautiful chaos of motherhood. Here's to embracing the ups and downs with grace, resilience, and a plate full of hormone-loving goodness!
