Super Foods for Hormone Balance
During perimenopause, focusing on a diet rich in certain nutrients can help manage symptoms and support overall health. Here are some superfoods that are particularly beneficial:
Leafy Greens: Spinach, kale, and Swiss chard are high in calcium and magnesium, which can support bone health and reduce the risk of osteoporosis. They also help regulate hormone levels.
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, which can help combat inflammation and support heart health.
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which can help reduce inflammation and may alleviate mood swings and hot flashes.
Nuts and Seeds: Flaxseeds, chia seeds, and walnuts are rich in omega-3 fatty acids and phytoestrogens, which can help balance hormone levels and support heart health.
Legumes: Beans, lentils, and chickpeas are high in fiber and protein, which can help manage weight and maintain stable blood sugar levels.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower contain compounds that support detoxification and may help balance estrogen levels.
Sweet Potatoes: These are a good source of beta-carotene, which can be converted into vitamin A, and they also provide fiber to support digestive health.
Avocados: Rich in healthy fats, avocados support hormone production and can help with skin elasticity, which may be beneficial as hormonal changes affect skin health.
Whole Grains: Quinoa, brown rice, and oats provide essential nutrients and fiber, which can help maintain steady energy levels and support heart health.
Herbal Teas: Peppermint, chamomile, and ginger teas can help with digestive issues and provide calming effects that may alleviate some symptoms of perimenopause.
Incorporating these superfoods into a balanced diet can help manage perimenopause symptoms and support overall well-being. It’s also important to stay hydrated, get regular exercise, and consult with a naturopathic doctor for personalized advice.
Jaclyn Rebekah Roberts, NBC-HWC, CIHC
