Ahhh, the joys of hormones.
One minute you’re feeling calm and collected… next minute, you’re a big ball of tears over the Hallmark advertisement on the TV, am I right? (Guilty!)
Around that time of the month, or if you’re hovering around the perimenopausal + menopausal stages, it’s completely human to feel fluctuations in your mood/cravings/weight etc…. however, if you feel this imbalance is occurring on a daily, withstanding basis – it’s important to look a little deeper.
Our hormones control our mood, digestion, energy, libido, metabolism and skin health. Nutrition and hormonal health work closely together to achieve a regulated balance, but firstly lets look at the hormones at an anatomical level.
On Day 1 eostrogen and progesterone levels are low. Low levels of estrogen and progesterone signal the pituitary gland to produce Follicle Stimulating Hormone (FSH).
The follicle produces more estrogen to prepare the uterus for pregnancy. At ovulation, usually around Day 12 – 14, increased estrogen levels trigger a sharp rise in Luteinizing Hormone (LH) from the pituitary gland, causing release of the egg from the follicle.
The ruptured follicle now secretes progesterone and estrogen to continue to prepare the uterus for pregnancy. If the egg is not fertilized, estrogen and progesterone levels drop and, on Day 28, the menses begin.
Anything beyond this life stages reflects the below….
Perimenopausal – change in the ratio of estrogen to progesterone so an imbalance occurs, resulting in varied symptoms
Menopausal – most significant hormonal shift is the lack of progesterone so estrogen dominance wreaks havoc on the system.
And before we cancel out Testosterone, it’s important to understand that this hormone serves a purpose with both MALE + FEMALES. Although, as females, we require smaller amounts, it is responsible for maintaining lean muscle mass, bone strength and enhances sex drive (…suddenly I’ve got the attention of the lads again! Haha)
Now, what does one eat in order to achieve a well- balanced hormonal response so you stop losing your s*^t in the morning traffic jam?
**disclaimer: this blog bears no relation or responsibility if you do indeed lose it.
Clean proteins + hormone balancing fats + antioxidant rich foods + herbs are your BFF’s. Here’s a list of my go to’s 😉
PROTEIN: Beans/legumes, organic and grass fed meats, quinoa, fish, nuts (soaked) + seeds
FATS: coconut oil + avocadoes + egg yolks + full fat yoghurt/coconut yoghurt
ANTIOXIDANTS: Dark green leafy veges (kale, broccoli, asparagus, cabbage etc), bright coloured veges (carrots, pumpkin, capsicum, beetroot), fruits (blueberries, raspberries, strawberries)
HERBS + SPICES: Cinnamon (regulates blood sugar levels), turmeric (anti-inflammatory), cayenne or chilli, garlic (immune booster), ginger (anti-inflammatory)
I would encourage you to incorporate some of these foods; variety is best, into your weekly routine. This will give you the best chance for the body to adapt and create a balanced, nourished state.
I’m also a big believer in listening to your body, sometimes it might be telling you to opt for yoga over pilates, stretching over a run or some dark chocolate over a piece of fruit (Guilty!) …. And you know what, THAT IS OKAY because self -love & body awareness are your biggest assets to balanced state!
Here’s my go to saviour for those sugar cravings . Enter: CHIA PUDDING. You’re welcome 😉
- 2 cups coconut milk/almond milk (homemade or natural)
- 1/2 cup Chia Seeds.
- 1/2 teaspoon vanilla extract.
- 1/4 teaspoon cinnamon powder + ¼ tsp cacao powder
- Blueberries (or any fruit you desire) + crushed granola on top
- Leave to set for 30mins in fridge or until soaked.
Optional: a little drizzle of honey on top for extra sweetness.
Would you like more hormonal support? Call or email us to see how joining the Rebalance Family can help you. Joining our Rebalance Family means more than just a workout. We care about your wellbeing and have a supportive environment. We prioritise your wellbeing and provide a sanctuary for you to come and relax. Workout. But workout with purpose with us!
Written by Kirby Cumming – Pilates Instructor – Rebalance Pilates and Yoga, Advanced Diploma of Nutritional Medicine