Whenever the term ‘hormones’ gets mentioned, the first thing that jumps to mind is the hormones that regulate human reproductive health. You should, however, note that hormones do much more than this, as they also regulate appetite, stress, and mood levels.
Overall, hormones play a crucial role in the body, which is why an imbalance can cause you to feel fatigued and become more irritable than usual. Even further, a hormonal imbalance can cause you to experience anything from heightened stress to irregular menstrual cycles.
To prevent this, you need to look at what you can do right at home to normalize their levels. Over the years, medical experts have provided various recommendations on how to boost hormone health. One such recommendation involves looking into high-hormone increase food.
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Why Are Dietary Choices Important?
A well-balanced diet is essential for nutrition and good health. It assists in protecting against many chronic non-communicable diseases such as cancer, diabetes, and heart disease. Eating a variety of foods and consuming less salt and sugar is crucial for a healthy life.
Healthy dietary choices comprise a combination of different foods, e.g.,
- Foods from animal sources such as milk, meat, eggs, and milk
- Staples like cereals, roots, or starchy tubers
- Fruit and vegetables
- Legumes
Making healthy dietary choices comes with many benefits, including preventing unwanted weight gain and reducing the risk of heart disease and obesity. Certain foods can support hormonal balance and promote optimal health. Examples of these include the following.
- Healthy Fats (Salmon, Sardines, Mackerel, Chia Seeds, Flaxseeds, And Walnuts): These are a staple in healthy diets as they come packed with essential fatty acids and have a high nutrient content. Additionally, they taste great and are multi-functional. Salmon, for example, enables your body to produce sex hormones thanks to its high omega-3 content. Given that the endocrine system needs hormones to send and receive signals from the brain, balancing them can assist in improving cognition and boosting mood levels.
- Protein-Rich Foods (Poultry, Fish, Eggs, Legumes, Tofu): Many of these foods have a high dose of choline, which your body needs for optimal brain health and a strong immune system. Other properties include anti-inflammatory fats and omega-3 fatty acids, which allow you to cope with stress more efficiently.
- Leafy Greens and Cruciferous Vegetables (Spinach, Kale, Broccoli, Brussels Sprouts, Cauliflower): Their impact on hormone balance is unquestionable, thanks to their influence on how the body breaks down the estrogen hormone. These leafy greens contain an element known as sulforaphane, which scientists are studying for its efficiency in treating cancer. Scientists believe this element can also assist with fatty liver disease and in enhancing liver detoxification.
- Antioxidant-Rich Fruits (Blueberries, Strawberries, Raspberries, Oranges, Kiwi, Papaya): You’ll love these fruits as they’re not only sweet, but they also happen to have a rich antioxidant activity. Health experts recommend eating three to four cups of these mixed fruits per week to boost your health. Blueberries, for example, offer numerous benefits to your health, including improving vision, preventing urinary tract infections, and improving heart health.
- Complex Carbohydrates (Quinoa, Brown Rice, Oats): High-fiber and nutrient-rich complex carbohydrates are ideal foods for promoting healthy hormone levels. When taken regularly, they can reduce cortisol and stabilize blood sugar levels. The human body is incapable of breaking down fiber, and given that it can’t be converted into sugar, fiber is unable to increase blood sugar levels in the same way that complex carbohydrates can.
- Herbs and Spices (Turmeric, Cinnamon): Fresh herbs such as cinnamon and turmeric not only help the food taste great, but they also have phytochemicals that can benefit your health significantly.
- Probiotic-Rich Foods (Yogurt, Kefir, Sauerkraut, Kimchi): Probiotics and prebiotics are crucial to maintaining healthy hormone levels thanks to their different roles. Prebiotics refers to the fibrous food that the bacteria living in your gut like to eat. Probiotics, on the other hand, are the good bacteria. Combining prebiotics such as apples and garlic with probiotics such as yogurt and kimchi can assist in regulating your hormones.
- HGH Hormone Increase Food (Lean Meats, Fish, Dairy, Nuts, And Legumes): These foods can support the release of HGH from your pituitary gland when combined with other lifestyle choices such as adequate exercise and sleep. These two works in the following ways:
- Exercise: Exercising can boost the production of HGH hormone. The amount of HGH produced will depend on the type of aerobic exercise you’re performing, its intensity, and the extent of your cardiorespiratory fitness. Engaging in moderate to high-intensity exercises has proven beneficial in increasing the levels of HGH produced by the pituitary gland.
- Sleep: Your body releases HGH in pulses as you sleep. The pulses are attuned to your body’s circadian rhythm or internal clock. Past research has shown that poor sleep patterns can lead to a decline in the amount of HGH produced by your body. To optimize your sleep patterns, you need to avoid prolonged exposure before your bedtime, make the bedroom comfortable, and avoid consuming caffeine late in the day. Whenever possible, try to read a book at least two to three hours before your bedtime.
Conclusion
The point of practicing healthier dietary choices is not to deprive your body of the foods you love; it’s to incorporate choices that can help balance your hormone levels. Research has shown that eliminating your favorite foods is unsustainable.
For this reason, we recommend including the eight foods mentioned above into your daily diet and ensuring you treat yourself to the occasional “cheat meal.” This will enable you to remain on track with your healthy eating options and to ensure your hormones remain optimal.
While at it, remember to get enough sleep each night and to exercise a few days each week.