Thyroid:
What you eat can help to balance your thyroid, think:
- Brazil nuts: They are high in selenium.
- Red meat: It’s rich in iron so eat it a few times per week.
- Roasted seaweed (kelp or nori): Both are rich in iodine.
- Fresh eggs: They are great sources of iodine and vitamin D
Insulin:
Here are some tips to balance your insulin:
- Eat raw and cooked vegetables
- Eat greens such as kale, spinach and chard
- Eat melons or berries that cause a lower sugar spike
- Eat protein
- Avoid sugars
- Avoid refined carbs
- Stay clear of excess salt
Cortisol:
- Eat healthy fats (avocado, coconut, olive oil, almonds, cashews, pistachios)
- Eat protein
- Remove excess caffeine
- Remove excess sugar
- Eat leafy greens (rich in B vitamins & iron)
- Reduce stress (think yin/relaxation yoga, meditation, laughter)
Estrogen:
This hormone makes us "feel like a woman." Think of it as the beauty hormone since it contributes to shiny hair, smooth skin, vibrancy and that feeling of being alive! Too much estrogen, however, and we become prone to estrogen dominance. Then you may notice migraines, tender breasts, ovarian cysts and fibroids. Too little estrogen and your skin loses its elasticity, hair falls out and bones become weak. This "anti-aging" hormone needs to be in balance to feel your best.
The following foods support estrogen production:
- Healthy fats (avocado, coconut, olive oil, almonds, cashews, pistachios)
- Broccoli
- Flax seeds
- Salmon
- Nuts
- Beans
Progesterone:
Foods that balance this hormone include:
- Foods high in magnesium; tofu, almonds, dark chocolate, avocados and black beans
- Pumpkin seeds
- Brown rice
- Dark leafy greens
- other lifestyle habits.
Chronic Stress
With chronic stress, you have increased cortisol and catecholamine levels in the body which can impair carbohydrate metabolism, leading to increased inflammation, weight gain, insulin resistance, and even type 2 diabetes. Stress management and adequate sleep may have the most significant impact on your cravings when you are trying to make changes to your food choices.
If you’d like to speak with someone about hormone balancing, Yu-Chin Fang, MD, FAIHM, Family Medicine Physician, is available in Shawano. Call (715) 201-0870 to schedule an appointment.