Macronutrients for Hormone Health
As I navigate through my 30s, I find myself more attuned to the subtle messages my body sends about its needs. As we age, especially as we begin to enter the perimenopause phase, the foundation of our health becomes even more critical, even more so when it comes to hormones. One of the most powerful (and simple) hacks to optimising hormone health is understanding the roles of macronutrientsâcarbohydrates, proteins, and fatsâand applying them correctly to your diet. Hereâs a breakdown of each, along with tips on how to incorporate them intentionally to support your hormone health.
Carbohydrates: Fuel for the Body
Carbohydrates often get a bad rap, but they are essential for providing energy, especially if you lead an active lifestyle. They are the body's primary source of fuel, particularly for the brain and muscles. However, the key is choosing the right kinds of carbs and being mindful of the quantities.
Implementing Carbs in Your Diet:
Opt for complex carbohydrates like whole grains, legumes, fruits, and vegetables.
Be aware of portion sizes, especially if you're less active. Overconsumption can lead to spikes in blood sugar levels, which can negatively impact hormone balance.
Signs You Might Need More:
Fatigue or low energy levels, especially during workouts.
Cravings for sweets or simple carbohydrates.
Mood swings or irritability.
Protein: Building Blocks of Hormones
Proteins are not just for building muscles; they are crucial for hormone production and regulation. They are the building blocks for many hormones secreted by the pituitary gland, which consequently govern the release of vital steroid hormones like oestrogen, testosterone, and progesterone.
Implementing Protein in Your Diet:
Include a variety of protein sources such as lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds.
Aim to include protein in every meal to support hormone balance throughout the day.
Signs You Might Need More:
Difficulty building or maintaining muscle mass.
Hair loss or thinning.
Irregular menstrual cycles or fertility issues (for women).
Fats: Vital for Hormone Production
Contrary to popular belief, fats are incredibly important for hormone health. Cholesterol, often demonised, is a precursor to hormones like testosterone and oestrogen. Healthy fats also support brain function, cell structure, and nutrient absorption.
Implementing Fats in Your Diet:
Choose sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon.
Avoid trans fats and limit saturated fats found in processed and fried foods.
Signs You Might Need More:
Dry skin or hair.
Joint pain or stiffness.
Trouble concentrating or memory issues.
Listening to Your Body
While these guidelines provide a framework, every body is unique. Pay attention to how you feel after meals and throughout the day. Are you energised or sluggish? Do you experience cravings or mood swings? These are signals your body sends to communicate its needs.
Tips for Tuning In:
Keep a food journal to track how different foods make you feel.
Experiment with adjusting your macronutrient ratios to find what works best for your energy levels and mood.
Consult with a nutritionist, health coach or naturopath for personalised guidance.
By understanding the roles of carbohydrates, proteins, and fats, you can empower yourself to make informed choices that support your hormone health. Remember, it's not about strict diets or deprivationâit's about nourishing your body with the nutrients it needs to thrive.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
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