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Sprouts

Hormone Balancing Foods

​ESTROGEN 

(Day 1-10 and Day 16-19)

  • Estrogen levels gradually increase during the follicular phase, which can lead to feelings of well-being, optimism, and increased energy. Support Estrogen by eating more lean protein, complex carbs, and stay hydrated. Opt for intense workouts like cardio, strength training, or HIIT and Engage in creative and social activities.

  • During the follicular phase of your menstrual cycle, you can eat foods that support estrogen balance, such as:

  • Soy: A rich source of isoflavones, a type of phytoestrogen. Tofu, tempeh, soy milk, and edamame are all soy products.

  • Cruciferous vegetables: Contain diindolylmethane, which helps your body metabolize estrogen. Examples include broccoli, brussels sprouts, kale, cabbage, cauliflower, bok choy, swiss shard, collard greens, Mustard Greens, Spinach, Parsley. 

  • Fruits: Contain phytoestrogens, including lignans. Examples include apples, berries, grapes, peaches, pears, and plums.

  • Dried fruits: Contain phytoestrogens. Examples include dried apricots, dates, and prunes.

  • Fermented foods: Contain probiotics. Examples include kimchi, sauerkraut, and kombucha.

  • Healthy fats: Examples include avocados, pumpkin seeds, Brazil Nuts, Almonds, Cashews, Walnuts and flaxseeds. Flaxseeds contain lignans, which your body converts into phytoestrogen also a good source of omega-3 fatty acids

  • High-fiber foods: Examples include whole grains, sweet potatoes, broccoli, and green peas.

  • Lean proteins: Examples include chicken, turkey, legumes, and tofu.

PROGESTERONE

(Day 11-15 & Day 20-Bleed)

     No matter what time of life you are in, progesterone is a key hormone you need for your brain and body to function well. Progesterone is your anti-anxiety hormone. Without proper amounts of progesterone, you may find yourself with these symptoms:

  • Trouble sleeping

  • Irritable

  • Overwhelmed

  • Quick to react to stress

  • Irregular cycles

 

     After your 30's, the body produces less progesterone and low progesterone can lead to high cortisol levels. The opposite also applies, whereas living a stressful lifestyle causes high cortisol levels that can lead to low progesterone. This is because the body produces cortisol in response to stress and cortisol reduces the body's ability to produce progesterone, leaving you with extremely low levels of progesterone. For many women, this is the root cause of their hormonal issues.

     Foods that support your body to start making more progesterone includes foods rich in vitamins C, E, and B6, plus minerals and amino acids. Women who are following a ketogenic diet may have been leaving these critical foods out.

Magnesium

  • Black beans

  • Dark leafy greens

  • Nuts and seeds

  • Brown rice

  • Dark chocolate

 

Vitamin B6

  • Walnuts

  • Grass-fed beef

  • Poultry

  • Bananas

  • Spinach

  • Beans

  • Potatoes

  • Sunflower seeds

  • Pistachio nuts

  • Turkey

Vitamin C

  • Yellow peppers

  • Kale

  • Kiwi

  • Broccoli

  • Oranges

 

Zinc

  • Veal liver

  • Grass-fed beef

  • Crabs

  • Dark chocolate

  • Chickpeas

  • Pumpkin, watermelon, and squash seeds

  • Grass-fed beef

  • Cashews

L-Arginine (Protein-rich foods)

  • Turkey

  • Chicken

  • Pumpkin Seeds

  • Peanuts

 

Vitamin E

  • Almonds

  • Sunflower seeds

  • Fish (trout)

  • Plant oils (olive oil)

Raw foods have more nutrients

With nuts, seeds, and vegetables, it’s best to consume them raw. Once you cook them, you begin to break down the nutrients, making them less available for progesterone production.

Grass fed, hormone-free meats are best

The meat from grass-fed animals contains more of the essential fatty acids that help make progesterone. Essential fatty acids include Omega-3, 6, and 9. Meats that are not organic will contain antibiotics and hormones that will add to estrogen dominance and low progesterone.

Herbs are another tool you can use to raise your progesterone levels.

Helpful herbs include:

  • Dong Quai Emerging research is proving that Dong Quai helps support the brain’s acetylcholine/memory processes.

  • Humulus lupulus keeps your estrogen levels balanced by helping your liver metabolize estrogen.

  • Phlomis umbrosa is a traditional Chinese medicinal herb that supports the body’s natural estrogen/progesterone balance, receptor sensitivity, and normal natural human growth hormone activities.

  • Vitex agnus-castus, derived from the chaste berry tree, helps naturally balance progesterone levels. Chasteberry has been proven to improve low progesterone levels in more than 60 years of clinical research, including five randomized trials.

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