Have you ever been told you’re being ‘hormonal’ and it was meant as a criticism? The truth is, we women are hormonal all the time (not just during our periods or during the menopause), and that’s nothing to be ashamed of, because being hormonal is not a negative thing - it’s a natural part of life.  

You’re in good company

“Right from when we have our first periods, the phrase ‘It’s just your hormones’ is wedged into our consciousness. So much of women’s emotional experience is waved away with that phrase,” writes Eleanor Morgan for The Guardian. 

So here at Organico, we’re putting female hormones in the spotlight by being open about our experiences, and learning how to take better care of ourselves. 

Just recently Hannah wrote about her journey through early signs of the menopause. We’re also hosting webinars on balancing hormones, the menopause and fertility.

We’d love for you to join us in this movement to embrace our hormonal nature. Let’s start loving our hormones instead of fighting them.

Hungry hormones

Part of learning to love your hormones is learning to feed yourself properly. As a woman, you have special nutritional needs. 

There are foods your hormones love, and then there are foods that cause your hormones to make your life much harder (think headaches, acne, tummy trouble, pelvic pain, severe cramps...the works).  

A lot of the most common nutritional advice proposed as suitable for all humans is actually targeted specifically for men.

But men’s bodies, as you’ve most likely noticed, are completely different from ours. 

For starters, men operate on a 24-hour hormonal cycle while we women get to luxuriate in a cycle that encompasses about 28 days, that is until we transition through the menopause and our hormones settle to a consistent low level.

When you consider how drastically different women and men are at such a fundamental level, it’s no shock that our nutritional needs are completely different as well.

What is a happy hormones diet? 

It all starts in the tummy. 

Gut health is so important for women because the microbiome plays a huge role in hormone production and regulation. If anything’s off in the gut, it’s going to present itself as a problem somewhere else in the body. 

So a healthy hormones diet puts a strong emphasis on gut health. This means following a diet that...

  • Is based on fresh produce: mostly veg, preferably organic 
  • Supports blood sugar balance
  • Is low in inflammatory foods including sugar, alcohol, wheat, dairy, and vegetable oil 
  • Is rich in fibre and complex carbohydrates
  • Provides a good amount of oestrogen-balancing phytoestrogens
  • Strengthens gut health with plenty of whole foods as well as probiotics and prebiotics
  • Supports the normal functioning of the liver and thyroid 
  • Contains healthy sources of protein and unrefined fats - especially essential fatty acids - which build, repair, and maintain hormones
  • Is abundant in antioxidants, vitamins, and minerals with an emphasis on magnesium, zinc, and iron 

The foods in a happy hormones diet 

Here’s what you could eat to hit the major nutrient groups of a healthy hormones diet...

Phytoestrogens

Phytoestrogens can keep oestrogen levels in check, help prevent bone loss and osteoporosis, and lessen the symptoms of periods and perimenopause. 

Essential Fatty Acids

Essential fatty acids, especially your Omega 3s, work against inflammation and the onset of many diseases. They hydrate the skin, nails, and hair - good at any point in life, but especially during the menopause when dehydration can become a big issue.  

Magnesium, iron, zinc, and reduced-sugar sources of feel-good hormones

Magnesium supports calmness, restful sleep, and the healthy excretion of oestrogen. Iron supports the vitality of the blood and blood flow. Zinc supports a positive mood, clear and firm skin, healthy ovulation, and the balancing of testosterone.  

Fibre

Image of Organico Shop's fresh produce section

Fibre nurtures the gut which in turn aids the synthesis and balance of hormones throughout the body.

Thyroid support

These foods are rich sources of iodine, important for the production of the thyroid hormones that help repair damaged cells and support metabolism. 

Unrefined fats

Nourishing, unrefined fats help regulate appetite; build, repair, and maintain hormones; and balance blood sugar by managing the body’s response to insulin. 

Healthy protein

Clean protein sources provide amino acids that serve as building blocks for hormones, especially estrogen, insulin, and thyroid hormone.

Probiotics and digestive support

Your gut has a big role to play in hormonal balance. A healthy microbiome has a positive influence on the hormones that regulate periods, mood, metabolism, and immune function. 

Liver support

The liver is responsible for regulating many different types of hormones, including cortisone (aka stress hormone) as well as sex, thyroid, and adrenal hormones. The liver’s role is to break down and clear away excess and ‘used’ hormones. 

Antioxidants

Antioxidants target free radical damage which, if left to run riot, can negatively affect fertility, cause inflammation, and make the body susceptible to chronic disease. 

Let’s keep this conversation going

Are there other hormone-related topics you’d like to see on the blog? Email us ([email protected]) and tell us what you’re interested in learning more about. Your idea might turn into a future blog post.

And to get an invitation to all our upcoming free webinars, make sure you’re subscribed to our emails. We’d love to have you join us.