Cart

Your cart is empty

Continue shopping now

Balancing your Hormones with Holistic Nutrition

Sporty & Rich Wellness - Balancing your Hormones with Holistic Nutrition

 

By: @thatnextlevelgirl


Hormones are specialist chemicals that help relay information to certain cells in the body. They are largely influenced by the foods we eat and the lifestyle we live, including the number of toxins we are exposed to from perfumes, deodorants, makeup and other personal care products. Any harmful or disrupting elements like these can be referred to as a “hormone disruptor”.


The western diet that’s filled with saturated fats, table salt, processed carbohydrates and an ever decreasing amount of fresh, whole foods is a significant contributor to hormonal imbalances. Disrupted hormones can lead to health issues such as PCOS, endometriosis, mood swings, depression, and hyper or hypothyroidism. 


The health of our endocrine organs, such as those housed in the gut, ovaries, thyroid gland and adrenal glands, are largely influenced by the type of diet we eat. Specific vitamins and minerals are cofactors and necessities for these organs. For example, vitamin A which is found in foods such as leafy vegetables, sweet potatoes, and liver is needed to support the production of thyroid hormones and B vitamins, which are necessary for nervous system and hormone health.


When we eat a diet that is made up of a lot of “empty calorie” foods (meaning, they are nutrient poor and unhealthy), we deprive our body from the essential vitamins and minerals that are needed to support hormonal health. Limiting the amount of white sugars, artificial sweeteners, “zero calorie” foods, or those that are filled with saturated fats such as fast foods, cakes and unhealthy sweets, will help to support our hormones. There are some "healthy" foods that have gone under scrutiny in recent years, such as soya for its potential ability to disrupt natural oestrogen production. This can potentially lead to early onset menopause, irregular periods, acne, or even PCOS. As always, it is recommended to have anything like this in moderation. 


In order to support our hormones and bring them back into balance, our diet needs to be rich in a variety of nutrients. We can effectively achieve this by eating a variety of fresh foods with varying colors and textures each day. On top of this, there are specific foods and herbs that can be consumed to help support one's hormones. Fennel has been shown to support female hormonal health and one’s gut health and digestion, which is where many hormones in the body are produced. Fennel is known to be particularly helpful for women during menopause due to its oestrogenic qualities. Drinking it in tea form, roasting it, or using it in soups are all ways you can make use of its benefits. 


Seeds and sprouts are also extremely beneficial for rebalancing hormones and supporting hormonal health. They are one of the most nutrient packed natural foods you can get, providing an abundance of healthy fats, which support the production and regulation of healthy hormones. Sunflower seeds, hemp seeds, pumpkin seeds, linseeds and sprouts are great additions to add to salads, or even as a snack on their own. 


Maca root, most commonly found in powder form, is an adaptogenic herb that supports healthy hormone balance and replenishes minerals. Maca is also commonly used to enhance one’s fertility and libido. Try adding it to smoothies or oats. 


Ashwaganda is also said to be a very effective herb for restoring hormonal balance. Ashwaganda is commonly used for its powerful “calming” effects, which helps to support the adrenal glands so that they can do their job more efficiently. For best results, ashwaganda can be taken in powder form.


Overall, adding a variety of healthy, whole foods into your diet is going to be the best way to support and nourish your hormones, as well as adding in some superfoods or herbs, as described above. Aside from supporting your body through your diet, efficient rest is important and should be embraced on your journey towards happy, healthy hormones. 

Previous
Next

The Wellness Club

Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: en.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more
Nourishing The Mind: How Nutrition Impacts Mental Health

Nourishing The Mind: How Nutrition Impacts Mental Health

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 The saying "you are what you eat" holds more truth than we might realize, especially when it comes to our mental health. The connection between nutrition and mental well-being is a complex and intricate web, with scientific research increasingly highlighting the profound impact that our dietary choices can have on our mood, cognition, and overall mental...

Read more
Sporty & Rich Wellness

Understanding the Complexities of Histamine Intolerance

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Histamine plays several important roles in the body, including regulating gastric acid production, controlling blood vessel dilation, modulating immunity and response to allergens. Histamine is found in varying amounts in almost all foods. Histamine intolerance results from an imbalance between histamine intake and histamine metabolism in...

Read more
A Root Cause Approach for Treating Perioral Dermatitis

A Root Cause Approach for Treating Perioral Dermatitis

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Dermatitis is a term that describes general inflammation of the skin. While it is relatively easy to diagnose, discerning the cause can be challenging; typically there are a plethora of factors that come together to cause this condition. Perioral dermatitis (PD) is general inflammation of the skin around the mouth (“peri”...

Read more
A Look Into What a Naturopath Eats in a Day

A Look Into What a Naturopath Eats in a Day

Translation missing: en.blogs.article.by Taylor Davis

  By: @drmelissa.co What I eat in a day is a topic I consistently am asked about and I often hesitate to share because no two people are alike and I believe there is no one-size fits all approach when it comes to diet and overall health. What works for me may not work for anyone else. I...

Read more
Sporty & Rich Wellness

Adverse Reactions to Food: Allergies versus Intolerances

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Many food-related symptoms are mistaken for "allergies" when in fact they may be food intolerances. Food allergy and food intolerance are two distinct reactions with unique characteristics in terms of their underlying mechanisms. Accurately distinguishing between the two conditions is crucial for effective diagnosis and treatment, and ultimately for improving the wellbeing of those affected.

Read more
Sporty & Rich Wellness

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates Many of us know about the physical benefits of exercise, but what about the psychological benefits of exercise? Exercise can help ease anxiety and depression, improve your sleep and keep your memory in check. Here are five benefits your mental health will get from regular exercise. Better Sleep - E

Read more