What should we eat to regulate the body’s hormones?

Hormones are the body’s control system. But in an age where disturbing chemical hormones are hidden in processed foods, shampoos and even fragrant chocolates and air fresheners, upsetting the hormonal balance is not far-fetched. Unfortunately, hormones affect all levels of health, from weight loss to pregnancy and even the feeling of happiness. Hormone imbalances increase the risk of certain types of cancer and lead to some chronic diseases.

We went to Dr. Natasha Turner, author of the best-selling book of the year , the Hormone Rechargeable Diet, to find the best natural hormone-regulating foods , along with a list of great nutrients and beverages that balance and balance hormones. It also helps reduce fat intake.

  1. Broccoli

Broccoli and other leafy vegetables such as cauliflower, Brussels sprouts and kale contain large amounts of plant nutrients called isothiocyanates, which are rich in indole 3 acid, which breaks down and destroys harmful and powerful estrogenic substances that accelerate tumor growth. , Especially in estrogen-sensitive cells of the breast. In 2008, researchers at the University of California showed that indole 3 acid delays the growth of cancer cells and even prevents the spread of cancer in the body.

Consumption details: Only 2 and ½ cups of broccoli per week is all the body needs to reduce the risk of various cancers, especially breast and prostate cancer.

  1. Linseed

Flaxseed is rich in lignan, a plant estrogenic compound that has been shown to be very effective in fighting certain types of cancer, especially breast, prostate and colon cancers.

Consumption details: Adding 2 to 3 tablespoons of flaxseed to your daily smoothie , oatmeal, salad or breakfast reduces the risk of cancer, while providing the necessary fiber and essential fatty acids.

Tip: The oil in flaxseed spoils quickly and smells bad, so buy packing powder and keep it in the freezer. Better yet, grind as much as you consume each day.

Also read: Benefits of Flaxseed
  1. Green tea

According to a study published in the American Journal of Clinical Nutrition, green tea extract greatly increases metabolism and is fat-burning. At the same time, the caffeine in it increases energy, and green tea also has a calming effect because it contains a natural compound called theanine, which inhibits the secretion of cortisol and also prevents the accumulation of fat in the abdomen.

Consumption details: Drink 4 glasses of this delicious drink daily and enjoy weight loss without diet and exercise.

  1. Dark Chocolate

Studies in Finland have shown that babies born to mothers who eat chocolate daily during pregnancy are more likely to smile and laugh and be more active. Even babies of stressed mothers who ate chocolate during pregnancy showed less fear of the new environment than babies of stressed mothers who refused to eat chocolate during pregnancy. Bitter chocolate increases the secretion of endorphins and also contains a substance called tryptophan, which is an essential element of serotonin and a stimulant of brain chemicals that increase emotions such as infatuation, excitement and love.

Consumption details: Eat 3 cm of dark chocolate daily. Choose organic chocolates that are at least 70% cocoa.

  1. Pure olive oil

By including olive oil in your daily diet, you will be able to absorb the monounsaturated fats found in it because it triggers the release of an anti-appetite hormone called leptin. In particular, olive oil has been shown to increase insulin sensitivity. Other benefits? In 2003, articles in the British Journal of Nutrition showed that mice fed a diet containing olive oil lost more fat than mice fed soybean oil.

Consumption details: Avoid using industrial oils such as margarine and use pure olive oil instead.

Related article: Types of olive oil and its properties
  1. Avocado

Avocados are rich in a natural substance called beta-sitosterol, which significantly lowers blood cholesterol. The same compounds also help regulate the stress hormone cortisol, are less effective at storing the hormone secreted by the adrenaline gland, and have been linked to reduced stress-induced inflammation due to strenuous exercise.

Consumption details: Eat a regular avocado at each meal.

Also read: Properties of avocado
  1. Organic apples

Apples contain quercetin, the flavonoid antioxidant and natural antihistamine . Like other flavonoids, quercetin has phytoestrogenic properties. One of the largest studies in Finland, which looked at more than 10,000 people for more than 30 years, found that eating one apple a day increased the risk of almost all chronic diseases such as osteoporosis. Reduces bone, heart disease, cancer, stroke and type 2 diabetes that are associated with aging.

Consumption details: An old proverb says: Eat an organic apple a day and do not need a doctor!

  1. What a seed

Chia seed is one of the oldest cereals that does not contain gluten and can be added to almost any food. Each gram of chia seed is rich in natural omega-3 sources as well as the richest source of fiber. Chia’s hormonal benefits include regulating blood sugar, improving insulin sensitivity, and relieving symptoms of metabolic syndrome such as high blood pressure and a sudden rise in blood sugar.

Consumption details: About 10 grams of chia seeds contain 20 grams of omega-3, which is approximately equivalent to 500 grams of Atlantic salmon.

Also read: Benefits of Chia Seeds
  1. Nuts

Like avocados, most nuts are an excellent source of plant sterol beta-sitosterol. Almonds in particular contain protein, fiber, plant sterols and several other nutrients for heart health. In addition, almonds delay the absorption of carbohydrates in the body, which is effective in controlling diabetes. Research from the Texas Medical University Center, published in the Journal of Nutrition, suggests that walnuts are a source of melatonin, a sleep-regulating hormone.

Consumption Details: Eat a handful of nuts 5 times a week to meet the body’s need for fat to stimulate and secrete leptin, which is effective in controlling appetite .

  1. Organic soy, unmodified

Bone density, hormone balance, and blood cholesterol levels change with age, but daily soy consumption can lower blood cholesterol levels, strengthen bones, improve heart health, protect the prostate, and suppress the unpleasant symptoms of menopause. . The therapeutic effects of soy products, if consumed in moderation, are due to the phytoestrogens present in soybeans. Research from the University of Illinois at Urbana-Champaign has also shown that soy protein helps increase metabolism, is effective in weight control, and prevents the growth of fat cells.

Consumption details: Just 1 cup of unsweetened and organic soy milk or yogurt, a handful of soy nuts or a piece of soy paste is all that the body needs.

  1. Water

Hydration triggers the release of hormones that stimulate the appetite. Drink enough water to prevent soreness and stiffness, deal with weight gain , lack of headache, better performance sports and fast recovery after exercise is essential forces.

Details Consumption: Overall, 8 cups of water a day is enough, but if you exercise or take a long time in the sun, you should drink more water.

  1. Liquid cheese protein

Cheese liquid has been shown to increase fat burning, maintain muscle tissue, strengthen the immune system, increase insulin sensitivity, and help regain strength after exercise. Cheese liquid is also rich in tryptophan, which increases the secretion of serotonin and counteracts stress.

Details Use this powder, the protein is quickly absorbed by the body after use, 1 or 2 tablespoons and pour it into your smoothie drink.

According to studies in Canada, blueberries help lower blood sugar and insulin resistance. In a small study, men who were overweight and at risk for heart disease and diabetes were given 1 glass of wild berry juice daily, a process that lasted 3 weeks. Their blood sugar levels dropped by approximately 10%, and their insulin resistance was significantly lower than in the placebo group. The benefits of this fruit are probably due to the anthocyanin in berries, which affects the pancreas and regulates blood sugar levels by releasing insulin.

Details of consumption: the exotic berries to add to the mix berries, do not worry. Researchers at the University of Florida recently found that tropical berries have even more antioxidant properties than blueberries. Organic goji berries are rich in fiber, antioxidants and even protein. One or two tablespoons of them with natural low-fat goat cheese is a great snack.

  1. Cinnamon

Cinnamon has amazing effects on regulating insulin. According to a study published in the journal Diabetes, Ceylon Cinnamon causes the muscles and cells of the liver to respond to insulin better and more remotely. A better response means regulating blood sugar levels and therefore less insulin in the body.

Details of consumption: as much as possible to add Ceylon cinnamon to foods and beverages. Just take a teaspoon of cinnamon daily for a month to dramatically improve your body’s response to insulin and narrow your waistline.

  1. Oat bran

Barley is a rich source of many nutrients such as vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Barley is also rich in protein and fiber, which helps regulate blood sugar and insulin levels and also resulted in lowering cholesterol and risk of heart disease is. According to the American Cancer Society, barley chemistry may have anti-cancer properties.

Details consumption of whole grain oatmeal can be a great snack, prepared comfortable and warm. Oatmeal can easily be added to many recipes.

  1. Buckwheat

Buckwheat is a good alternative to wheat, one of the most sensitive foods and grains that we often overeat. Among buckwheat grain gluten-free and for people with abdominal disease, gluten allergy or food allergy sufferers or people who are seeking detoxification of your body, is a good choice.

Details of expenditure: consumption of homemade or store contains buckwheat noodles instead of rice here.

  1. Organic yogurt, simple

Yogurt as a natural source of probiotics , digestive system performance improves, the balance of intestinal bacteria regulate the metabolism of estrogens and help protect the immune system. In addition, yogurt reduces weight and thus shrinks the waist; As long as you eat plain yogurt, a message of satiety is transmitted to the brain.

Details of consumption: Studies have shown that only a ½ cup of yogurt a day, reduces the severity and duration of colds and flu.

  1. Pomegranate

Researchers at the University of Wisconsin found that extract of pomegranate properties, anti-cancer , anti-inflammatory and antioxidant that prevents the occurrence of cancer cells in the skin, breast and bowel. The body’s strongest estrogen, estrodiol, plays an important role in the development and spread of breast cancer cells. Most cancers are hormone-dependent in the early stages of development.

Pomegranate contains natural compounds that resist enzymes in the female body and prevent the conversion of weak estrogens, called estrone, to the most powerful substance in the metabolic process, estradiol.

Details of consumption: eating pure pomegranate juice or seeds Fvqaladhtryn way to take advantage of this delicious fruit, ruby red in maintaining health.

  1. Turmeric

Herbs and spices certainly promises something beyond the taste of our food to give it balance the body’s hormones. Garlic, rosemary, thyme, turmeric, ginger, cumin, curry and allspice are all very helpful. Turmeric is the most popular because it naturally has properties to reduce inflammation, pain and bloating.

Consumption details: Use black pepper with turmeric, the enzymes in it strengthen the properties of turmeric.

  1. Ginger

Ginger is another amazing herb that has been shown to prevent and treat nausea caused by vehicle movement, pregnancy and chemotherapy. It is a very powerful antioxidant that has the potential to counteract the nauseating effects of serotonin in the gut.

Details Uses: Fresh ginger powder, add it to your smoothie or lozenges, Antinausea containing organic ginger from pharmacies.