Women’s health (physical and mental) is closely related to (and in a certain way “mimics”) the hormonal state and the “balance” of the body.
Hormonal status here refers to the interplay between 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 stress hormone levels.
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 women feel safe, empowered, healthy and happy. A woman who feels “unwell”, is depressed for no apparent reason, or displays other common signs and symptoms of hormonal imbalance (of which there are many), is under too much stress, does not exercise enough, or is eating a poor diet. She herself is unbalanced!
Eating poorly results in the body not getting the necessary nutrients to produce enough of the correct hormones in the correct balance.
Nutrients that are often lacking 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 minimize excess fat being converted to estrogen.
(NB: Fat cells can convert fat into “bad” estrogen through a biochemical process called aromatization.)
Soy protein seems to stimulate the loss of fat 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, flaxseed (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 that promotes the excretion of estrogen through the feces and also minimizes the reabsorption of estrogen in the body.
The “catechins” in green tea also contribute to the healthy detoxification and excretion of estrogens.
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/hydrogenated fats. Eating only natural, unprocessed foods (itself) will ensure that all of these disruptive biochemicals and hormones are kept to an absolute minimum.
Very beneficial food…
Nutritional science has come a long way and we now know that the following foods are highly beneficial for proper hormone production and healthy estrogen metabolism.
Soyfoods and soy concentrates: tofu, miso, tamari, tempeh, soybeans, 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 they sprout), 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 wheat and rye grains that when soaked and cooked have a lovely chewy texture), Barley, Millet, Whole Oats
Cruciferous vegetables: broccoli, cauliflower, cabbage, and Brussels sprouts.
Crushed/ground flaxseeds – 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 lemon or lime juice. Remember that urine color is an excellent indicator of hydration status. It should be a pale/straw yellow 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 the excretion of estrogen through the urine.
Meal Ideas…
Most of the meals and foods that I have chosen contain slow-releasing 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 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’s yogurt. Mix in 2 tablespoons of ground flaxseeds and sprinkle ½ teaspoon of ground cinnamon on top.
* A small bowl of oatmeal porridge or rolled oats 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 “bio” natural yogurt.
* Fruit Bowl with Yogurt and Flax: Cut up 2 pieces of fruit, top with plain soy yogurt and add 2 tablespoons of ground or already ground flax (linseeds), with soy milk or almond milk and hot water. Add ¼ teaspoon of cinnamon as well.
* Smoothies in a glass: a mixture 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 Baby Dark Green Leafy Vegetable Salad: Gently fry ½ teaspoon each of fenugreek seeds, coriander seeds, 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 leafy greens, chopped cilantro, and add snap 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 diced 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 sliced cantaloupe, 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 supplements beneficial 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”: The B vitamins along with EPA and DHA are critical for a healthy estrogen/progesterone balance, AND liver function.
Antioxidants such as 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 bone, and studies show it to be 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 when dealing with stress or imbalance in sex hormones (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 medication or hormone treatment.
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.
