Hormones are signaling molecules that help maintain body functions. Any changes in hormone levels result in changes in the working of different organs. Modern lifestyle has made humans prone to subtle hormonal changes. Such hormonal imbalances are best managed through lifestyle interventions.
Of course, one more important thing to understand here is that we are not talking about some specific hormone but about overall hormonal health. Lifestyle and dietary measures are good because they can help normalize different hormones. Thus, natural methods can help correct sex, thyroid, and adrenal hormones, correct stress responses, boost growth hormone production, and more.
Key Nutrients for Hormonal Balance
A balanced diet is the key to maintaining hormone health. Some micronutrients are especially known to help improve hormonal health. One may get these micronutrients via diet or Zenkgo Women’s Multivitamin for 50+ supplements. Here are some essential vitamins for hormones:
- Vitamin D: The deficiency of this sunshine vitamin is widespread. It is good for bone health. However, it also improves metabolism and reduces diabetes risk. However, more importantly, it is one of the best vitamins to boost the production of sex hormones. This is because it is the only vitamin with a structure that is very close to sex hormones (1).
- Magnesium: It is among the most abundant minerals in the human body. It participates in more than 300 enzyme systems. Thus, it can significantly boost metabolic rate. It is also good for reducing stress, regulating the HPA axis, and increasing the production of sex hormones. It is among the best supplements to manage symptoms associated with perimenopause, menopause, PCOS, and other hormonal issues (2).
- Zinc: This essential micronutrients have numerous benefits. It can boost immunity, increase hormone release, and more. It is also good for male and female reproductive health. Recent studies have shown it to be good for managing PCOS, endometriosis, and other hormonal issues (3).
- Omega-3: These essential fatty acids are good for metabolic health. However, they are also needed for the production of sex hormones like estrogens and testosterone. Omega-3 fatty acids also play an important role in the transportation of sex hormones (4).
Zenkgo Women’s Multivitamin for 50+ supplements contain all the above-mentioned nutrients that are vital for maintaining hormonal health.
Foods to Include for Hormone Balance
Let food thy medicine. Here are some foods good for maintaining hormonal balance:
- Cruciferous vegetables (broccoli, cauliflower, kale): They are rich in carotenoids, vitamins C, E, and K, minerals, dietary fiber, and more. They are good for hormonal health and reduce the risk of various cancer types. So, consume cruciferous veggies two to three times a week.
- Fatty fish (salmon, mackerel, sardines): There are a few ways in which fatty fish help normalize hormones. They are among the best dietary sources of omega-3 fatty acids. Additionally, they are also an excellent source of lean proteins.
- Nuts and seeds (flaxseeds, chia seeds, walnuts): Health experts recommend consuming a handful of nuts and seeds daily. Even a few nuts and seeds a day are enough to experience their health benefits. For vegans, they are an excellent source of omega-3 fatty acids and healthy fats. They are also rich in proteins, minerals, antioxidants, dietary fiber, and more. So, they boost hormonal health in many ways.
- Whole grains (quinoa, brown rice, oats): They are an excellent source of vitamin B6, dietary fiber, and slow-absorbing carbs. Additionally, they also contain lignans that have weak hormone-like effects. Lignans are especially good for females.
Foods To Avoid
It is good to know what to eat, but equally important is to know about foods to avoid:
- Reduce intake of processed foods and refined sugars. They cause inflammation and insulin resistance and are known to disrupt various hormones. Such foods are high in calories but low in beneficial compounds.
- Next, cut down your intake of trans fats and hydrogenated oils. They are mostly present in ultra-processed foods or industrially produced foods. There is no role for these fats in the human diet.
- Finally, minimize intake of caffeine, alcohol, and other such substances. Most of these substances have a negative impact on liver health, and thus, they can also disrupt the production of various hormones.
The Bottom Line
Balancing hormones naturally is one of the ways to stay younger and healthier for longer. Pharmacological drugs have side effects, whereas hormone replacement therapy is rarely an option. Normalizing hormone production through lifestyle interventions like exercise, stress management, and dietary measures is the best way. Some health supplements like Zenkgo Women’s Multivitamin for 50+ supplement may also help normalize hormone levels, as they contain the most vital nutrients needed for optimal hormonal health.
References
- Bikle DD. Vitamin D: Production, Metabolism and Mechanisms of Action. In: Feingold KR, Anawalt B, Blackman MR, Boyce A, Chrousos G, Corpas E, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000 [cited 2024 Jun 8]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK278935/
- Kolanu BR, Vadakedath S, Boddula V, Kandi V. Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus. 12(1):e6554.
- Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020 Aug 16;12(8):2464.
4. Komal F, Khan MK, Imran M, Ahmad MH, Anwar H, Ashfaq UA, et al. Impact of different omega-3 fatty acid sources on lipid, hormonal, blood glucose, weight gain and histopathological damages profile in PCOS rat model. Journal of Translational Medicine. 2020 Sep 14;18(1):349
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