07/06/2024
✨ MY TOP 7 NUTRITION STRATEGIES FOR BALANCED HORMONES AND ENERGY ✨
Instead of taking things away here’s a strategy to ADD more. 🙌
1. Eat foods high in omega-3 fatty acids - fatty fish, flax seeds, walnuts all support hormone production and reduce inflammation 🐟
2. Incorporate Fiber Rich Foods - fruits, vegetables and whole grains regulate blood sugar and insulin levels, supporting hormone balance 🍓
3. Stay Hydrated w/ Electrolyte-Rich Foods - coconut water, leafy greens and berries maintain energy levels, and support hormone function 🥬
4. Enjoy Vitamin D-Rich Foods - fatty fish, egg yolks, and fortified dairy support mood and hormone regulation 🍳
5. Include Probiotic-Rich Foods - yogurt, kefir, and fermented vegetables support gut health, essential for hormone balance 🍲
6. Eat Foods High in Antioxidants - berries, leafy greens, and other fruits and vegetables reduce oxidative stress and inflammation 🫐
7. Swap out Processed Foods and Added Sugars - these foods disrupt hormone balance and energy levels, so choose the whole food option and sweeten things up yourself using applesauce, honey, stevia, monk fruit 🍟
✨✨ for my PERI AND POST MENOPAUSAL MAMAS —
1. Add in phytoestrogens - (plant based compounds that mimic estrogen in the body). They support estrogen balance by binding to estrogen receptors, reducing symptoms and supporting the body’s natural estrogen production
- flaxseed, chickpeas, berries
2. Add in Calcium Rich Foods - crucial for maintaining bone density (which declines due to estrogen levels 🔻). Supports bone density by providing essential calcium for health and reducing the risk of fractures.
- dairy (milk, cheese, yogurt)
- leafy greens (broccoli, kale, spinach)
- fortified plant based milk (soy, almond, oat)
SAVE FOR LATER 🫶
DMs are always open. I’m here to support you Ma 🌼
