How to Maximize Nutrition to Support Healthy Hormones
Three Macronutrients:
1. Fat
2. Carbohydrates
3. Protein
Maximize Nutrition with Fat!
Hormones are produced from fat, so including healthy fats into your diet is crucial for hormone health!
The quality of fat matters! Organic, Non GMO, Grass-Fed
Omega 3 & Omega 6: We need both in order to reduce inflammation
Omega 3 and Omega 6 examples: Salmon, flaxseeds, chia seeds, walnuts, pumpkin seeds, sunflower seeds, pine nuts, pistachios, evening primrose oil, hempseeds, grapeseed oil
Be mindful of harmful fats!
* Processed oils and roasted nuts can increase inflammation and cause disruptions and complications with estrogen levels in the body
* Commercial baked goods and fried foods can disrupt sex hormones, interfere with infertility, and increase inflammation
A diet that includes more monounsaturated fats, such as avocado, olive oil, and full-fat dairy, has the potential the lower the risk of infertility
Maximize Nutrition with Carbs
Energy source in the body
Best sources include: vegetables, whole fruits, potatoes, squash, green bananas, legumes, peas, beans, quinoa, rice, buckwheat, amaranth, and millet
Maximize Nutrition with Protein
Balances hormones through arginine, which slows insulin
Protein quality matters!
* look for animal protein, such as grass-fed meat, pasture-raised eggs, and organic vegetables
* If eating plant protein, look for complete protein that contain all eight amino acids, such as spirulina, hemp, organic soy, quinoa, lentils, buckwheat, and amaranth
* Incomplete proteins when combined with another plant protein can become complete, such as brown rice, peas, chickpeas, and tahini
* Soaking, fermenting, heating, sprouting, and milling/grinding plant proteins will help improve digestion
* Protein quantity is based on the individual as well as the activity level
* Too much protein can damage kidneys and increase body fat
* Too little protein can decrease hormone production and stimulate stress response