While every woman and her menstrual cycle is unique, a whopping 90% of women experience at least one PMS-related symptom each month, while 50% of women experience several symptoms each month* and in many women, symptoms can be debilitating, greatly affecting their quality of life.
There are certain drivers that can contribute to hormone imbalances including stress, thyroid dysfunction, inflammation, dysbiosis, poor blood glucose metabolism, immune irregularities, and exposure to environmental, dietary and endogenous toxins.
These drivers are some of the forces behind the four characteristic hormonal patterns typically presenting in clinical practice:
1. Deficient progesterone activity: PMS symptoms including mood disturbances, pain, breast tenderness and fluid retention;
2. Excessive oestrogen activity: inflammation and tissue growth, pelvic congestion, Endometriosis, dysmenorrhea and/or Adenomyosis
3. Excessive testosterone activity: amenorrhoea/oligomenorrhea, hirsutism and/or acne, Polycystic Ovarian Syndrome (PCOS)
4. Deficient oestrogen activity: peri menopausal and menopausal symptoms including insomnia, anxiety, weight gain, low libido and hot flushes.
“I have seen and treated hormone imbalances in hundreds of women, and while no treatment plan is identical, the diet recommendations remain consistent and the results are always positive: relief from PMS, mood stabilisation, a decrease in menstrual pain, weight loss, skin breakouts clearing, less bloating and breast tenderness,” says Pip Reed, Nutritionist. “And for women going through the transition to menopause, mood and sleep improvements, weight loss especially around that stubborn waist area, and a decrease in hot flushes.”
Many readily-available foods contain vital nutrients and minerals that support our female hormone harmony, helping to reduce inflammation, promote circulation, improve gut health and support liver function and detoxification pathways, thereby improving hormone imbalance symptoms including PMS, bloating, weight gain, and pain. A diet with an abundance of Omega 3s, fibre, B6, Zinc, pre and probiotics, Indole-3-Carbinol, antioxidants, isoflavones and magnesium can assist in improving these symptoms.
So what are the best foods for hormone harmony?
1. Salmon – a superfood containing one of the best sources of bioavailable Omega 3s which means it is easily absorbed and used by the body. “King Regal Salmon is my first choice, and only 100g is enough to provide you with your recommended daily allowance of Omega 3s.”
2. Flaxseed – a plant-based powerhouse of Essential Fatty Acids and fibre, enhancing the gut microbiome and assisting with hormone metabolism.
3. Organic soy – containing isoflavones which can assist in the reduction of PMS, painful periods, bloating and weight gain. During times of oestrogen decline, soy may assist with symptoms including hot flushes and vaginal dryness.
4. Cruciferous vegetables – broccoli, cauliflower, kale, cabbage etc all contain the phytochemical Indole-3-Carbinol, known for its hormone detoxification capabilities.
5. 85% Dark chocolate – mood boosting, blood sugar stabilising, and packed with antioxidants and magnesium which plays an important role in reducing cramping and muscle aches and pains.
Consistency is key, as is limiting inflammatory Omega 6s found in vegetable oils, refined sugars, highly processed foods and excess alcohol which can contribute to hormone imbalances and exacerbate symptoms.
For more information or to learn how to balance your hormones and eat for your hormone harmony, my E3 Seafood Diet and Hormone Reset & Weight Loss Program are available at www.pipreednutrition.com
* Metagenics Institute, Hormone and Reproductive Health, www.metagenicsinstitute.com.au.
