How to Maximize Nutrition to Support Healthy Hormones
Three Macronutrients:
1. Fat
2. Carbohydrates
3. Protein
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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
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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
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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