Women’s health (physical and mental) is closely related to (and in a way “mimics”) the hormonal status and “balance” of the body.
Hormonal status here refers to the interplay between the female sex hormones (estrogen and progesterone), stress hormones (specifically cortisol), and thyroid hormones (TSH, T4, T3). The production and balance of sex hormones are particularly sensitive to levels of stress hormones.
Stress has a profound effect on the estrogen/progesterone balance, as well as creating unnecessary inflammation in the body.
A perfectly balanced hormonal cycle helps a woman feel confident, empowered, healthy and happy. A woman who feels “out of sorts,” is depressed for no apparent reason, or shows other common signs and symptoms of hormonal imbalance (of which there are many), is under too much stress, isn’t exercising enough, or is eating a poor diet. She herself is unbalanced!
Eating poorly results in the body not getting the nutrients it needs to make enough of the right hormones in the right balance.
Nutrients that are often missing include essential fatty acids (especially GLA, EPA, and DHA), B vitamins (especially B6), calcium, and magnesium.
A “healthy diet for a healthy woman” should be “designed” to promote normal and healthy production, balance, detoxification, and excretion of estrogen and other hormones. The organs involved are the ovaries and adrenal glands (for production), the liver (for detoxification), and the kidneys and intestine (for excretion through feces and urine). Naturally, these organs must be in good working order and properly nourished!
The diet should contain a wide range of antioxidants and anti-inflammatory agents to dampen any internal inflammation. It should aim to lower insulin levels (minimizing fat storage) and improve insulin sensitivity, that is, the way the body handles sugars. This helps burn fat, as well as minimizing excess fat that converts to estrogen.
(NB: Fat cells can convert fat into “bad” estrogen through a biochemical process called aromatization.)
Soy protein appears to stimulate fat loss in the body along with an improvement in the amount of lean muscle tissue. Soy (especially soy concentrates) contains high levels of beneficial plant estrogens… known as isoflavones. Isoflavones help rebalance good and bad estrogen levels and promote a healthier estrogen/progesterone balance. Non-soy food sources of isoflavones include fennel, flaxseeds (ground or ground, otherwise largely indigestible), fenugreek, cumin and other spices, cranberries, and the herbs red clover, black cohosh and kudzu. Incidentally, ground flaxseeds are a great source of “soluble” fiber which promotes the excretion of estrogen through the stool and also minimizes the reabsorption of estrogen in the body.
The “catechins” in green tea also contribute to the healthy detoxification and excretion of estrogen.
A diet rich in cruciferous vegetables and whole grains supports healthy liver function… specifically the healthy detoxification of estrogen and other hormones through the liver.
Diet
The diet should be as clean as possible. This means eating foods that do NOT contain unnecessary additives, preservatives, hormones or hormone-mimicking chemicals, sugars, or trans fats/hydrogenated fats. Eating only natural, unprocessed foods (in and of itself) will ensure that all of these disruptive biochemicals and hormones are kept to an absolute minimum.
Very beneficial food…
Nutrition science has come a long way and we now know that the following foods are highly beneficial for proper hormone production and healthy metabolism of estrogen.
Soy foods and soy concentrates: tofu, miso, tamari, tempeh, soy beans, soy milk, and plain soy yogurt
Chickpeas and beans in general: mung beans are easy to soak and cook in 45 minutes, or sprouted
Whole and ground Indian spices and herbs: fenugreek seeds (wonderful when sprouted), cumin, cinnamon, turmeric, etc.
Uncontaminated oily fish (and other quality fish) and fish oil: choose high-quality, uncontaminated fish oil capsules
WHOLE Grains: brown rice, wheat berries, and rye berries (these are the whole grains of wheat and rye that, when soaked and cooked, have a lovely chewy texture), barley, millet, whole oats
Cruciferous vegetables: broccoli, cauliflower, cabbage, and Brussels sprouts.
Ground/ground flax seeds – 2 tablespoons per day
Sunflower and pumpkin seeds, preferably ground
Almonds and walnuts – preferably ground
Red fruits (especially blueberries, raspberries, blackberries, etc.), a little melon and citrus fruits such as lemons. Warm/hot water with the juice of a fresh lemon is the best way to start the day.
Very beneficial drinks…
Organic green tea – steep for 5-10 minutes
Miso soup – you can buy sachets or just add hot water to a teaspoon of miso paste
Soy smoothies: mix soy milk, yogurt, berries and ground seeds
Filtered water with a little lime or lemon juice. Remember that urine color is an excellent indicator of hydration status. It should be pale/straw yellow in color most of the time…so drink enough water and other fluids to achieve this. Drinking enough water is vital for normal kidney function and estrogen excretion through urine.
Meal ideas…
Most of the meals and foods that I have chosen contain slow-release carbohydrates. Slow-release carbohydrates (often called “complex” or low-glycemic foods) are digested and broken down relatively slowly in the intestine, releasing their sugars steadily into the bloodstream. This results in a steady rise in blood sugar, sustained energy, as well as efficient fat breakdown and hormonal control. Eating complex carbohydrates helps increase and control energy levels; helps with weight loss and controls and stimulates the natural appetite.
NB Re: Women’s health and hormonal balance…
Eating Natural Whole Foods Keeps Insulin Levels Low: High insulin increases testosterone and estrogen production, leading to possible dominance of estrogen and/or testosterone relative to progesterone.
Breakfast
* Red fruits with yogurt and cinnamon – Combine ½ box of blueberries and ½ box of raspberries with 100 g of goat yogurt. Mix 2 tablespoons of ground flaxseed and sprinkle ½ teaspoon of ground cinnamon on top.
* A small bowl of porridge or oat flakes made with soy or almond milk (Ecomil/Evernat). Add grated apple, a handful of whole almonds or sunflower seeds and 2 or 3 tablespoons of natural “bio” yogurt.
* Flax Yogurt Fruit Bowl: Cut 2 pieces of fruit, top with plain soy yogurt, and add 2 tablespoons ground or pre-ground flaxseed (flaxseed), with soy milk or almond milk, and hot water. Add ¼ teaspoon of cinnamon as well.
*Smoothies in a glass: a blend of raspberries and strawberries, yogurt, soy milk or almond milk and 2 tablespoons ground/ground flaxseed (available at some Sainsbury’s or health food stores) or wheat germ. This meal provides essential fats, protein, and fiber, and the flaxseeds (or other seeds) add a nutty flavor to the mix. A great start to the day!
Lunch
Chickpea Dahl with Tender Dark Green Leafy Salad: Gently fry ½ teaspoon each fenugreek seed, coriander seed, and ground cumin. Add ½ can of chickpeas and 100g of cherry tomatoes. Cook over low heat for 10-15 minutes. Make a salad of green leaves, chopped cilantro and add peas, sliced beets, cucumber and sliced raw fennel. Drizzle with a little olive oil, balsamic or cider vinegar, and a little lemon juice. Serve with a slice of rye bread.
Dinner
Stir-fried tofu and cruciferous vegetables. Use a variety of cruciferous vegetables: broccoli, cauliflower, cabbage, and sauté with onion, garlic, and ginger. Use Tamari or a tablespoon of miso (try brown rice miso) mixed with a little water as a base or marinade. Add 100-150g cubed tofu, stirring the mixture until the vegetables are “al dente”… cooked but with a slight crunch!
Snacks if you need them…
A small handful of whole almonds.
Hummus and raw vegetable vegetables
A small bowl of melon slices, blueberries, and raspberries
Do supplements help?
Along with a good hormone-compatible diet, supplements can naturally balance and control hormone levels.
The following are examples of beneficial supplements for hormonal balance…
Fish Oil (containing EPA and DHA) – Vital for the production of healthy prostaglandins and anti-inflammatory substances in the body.
B vitamins, taken as a “complex”: B vitamins along with EPA and DHA are critical for a healthy estrogen/progesterone balance, AND liver function.
Antioxidants like green tea extract, d-limonene, turmeric, or other quality antioxidants to support healthy cellular aging.
Other Estrogen Supporting Agents: Isoflavones, non-soy isoflavones, phytonutrients, active folates (which support methylation), support female health at all stages, and benefit breast health, bone health, and cardiovascular health .
Calcium along with other essential nutrients to support bone health: Calcium must be in an absorbable form and taken with other nutrients, such as magnesium, vitamin D, and boron. Microcrystalline “hydroxyapatite” (MCHC) is the definitive form of calcium for proper absorption into the bones, and studies show that it is effective in improving bone density in postmenopausal women.
NB Always seek the advice of a registered nutritionist before embarking on a specific supplement program.
Balancing herbs can be very helpful for many women dealing with stress or sex hormone imbalance (particularly during the premenstrual phase and during and after menopause). Examples include chaste berry (agnus castus), dong quai, black cohosh, red clover, ginger, evening primrose, peony root, red raspberry leaf, and St. John’s wort.
Many can be taken alone or in combination with each other.
Always get professional advice before taking herbs, especially if you are taking ANY medications or hormonal treatments.
working out
Yoga and Pilates are two of the best forms of exercise that women can do regularly.
Stress management: meditation, deep breathing, cognitive behavioral therapy, transactional analysis (TA), are useful and effective therapies and practices that can benefit women in a thousand ways.