If Metabolism And Fertility Are Unbalanced, Here Are 6 Hormone Balance Foods

Illustration of hormonal balancing foods and unbalanced hormone effects (Freepic)

YOGYAKARTA Unbalanced hormones can trigger health problems, especially those related to metabolism and fertility. The body has 200 hormones, including estrogen, testosterone, cortisol, insulin, leptin, ghrelin, and thyroid related to metabolism, fertility, and mood. If not balanced, hormones can significantly affect the body. Starting from making weight rise, eating patterns are chaotic, to risk experiencing chronic diseases such as diabetes. So take note of the following list of hormonal balancing foods.

Vegetables known as crucese types, including broccoli, cabbage, brussel cabbage, kabkong, cabbage, and bok choy. These Silangan vegetables are well consumed regularly to protect against the development of estrogen-dominated cancer, explained Ayla Barmmer, MS., RD., LDN. reported Eating Well, Thursday, January 18. If processed by roasting and adding olive oil, it will help increase the absorption of vitamins A, D, E, and K. It can also be included in the hot soup filling.

Fat and cholesterol are hormone building materials. You need enough cholesterol to make sex hormones such as estrogen and testosterone. The key is to choose high fat omega-3 and limit saturated fats. Salmon, canned albacore tuna, walnuts, hemp seeds, olive oil, avocado, and chia seeds are rich in omega-3 fatty acids.

Salmons also stabilize your hunger hormone and are rich in vitamin D, which helps regulate the levels of female testosterone. Good fats on fish increase overall hormonal communication. Endocrine systems use hormones to communicate with the brain, which in turn improve our mood and give us better cognitive skills,, said Carrie Gabriel MS, RDN, dietist and owner of Steps2Nutrition.

Gabriel explained that avocados contain beta-sitosterol that can positively affect blood cholesterol levels and help balance cortisols. Plant sterils in avocados also affect estrogen and progesterone, the two hormones responsible for regulating ovulation and menstrual cycles. A 2019 study found that the combination of fat and fiber in avocado increases hormones that increase saturation, including peptide YY (PYY), coalesistokine (CCK), and peptides similar to glucanon 1 (GLP-1).

Almost all fruits and vegetables contribute to fulfilling the adequacy of vitamins and body nutrients when consumed properly. However, research shows that in one portion of fruit or vegetables containing high pesticides it has a negative impact on fertility. Because it is quite risky, you need to make sure before fruits and vegetables are consumed. Choose organic products if possible. If not, wash fruits and vegetables thoroughly so that hazardous chemicals are not consumed.

Think of fruits, vegetables, and seeds that include high-fiber carbohydrate foods. According to dietist, PCOS, and fertility expert Melissa Groves Azzaro, RDN., LD., eating high-fiber foods can help clean up excess hormones from the body.

Fiber, as well as lignan, which is abundant in hemp seeds, facilitates unbound active estrogen binding and disposal, Barmmer added. So it is recommended to focus on making half of your plates in the form of non-tight vegetables at most meal times. Only a quarter of the plates contain stepped vegetables such as potatoes or seeds.

Vegetables of roots such as carrots, sweet potatoes, and labs can be useful, as can seeds and nuts, saidtama Smith, MS, RD, dietist, and hormone expert at badminton Smith Nutrition and Lifestyle in New York City. Imposing some pati at dinner can also help regulate the hormones of melatonin and cortisol.

Probiotics are good bacteria in the intestines while prebiotics are fiber foods where these bacteria breed. Usus is the largest endocrine organ in the body that is tasked with synthesizing and removing more than 20 hormones that play a role in regulating appetite, saturation, and metabolism.

Foods that include prebiotics include raw garlic, wheat, asparagus, dandelion, almonds, apples, bananas, artichokes, and white mustard. It can also add probiotics from fermented foods, namely miliary and yogurt. Well, more importantly to prevent hormonal imbalance, avoid eating a lot of processed foods, fried foods, sugar and artificial sweeteners, as well as alcoholic beverages. Important to remember, research shows that consuming artificial sweeteners can change our gut bacteria, which can have an impact on the balance of hunger and saturation, leptin hormones and ghrelin.