Nutrition and hormone balance is one of my favorite subjects because not many people realize that we can use our own mouth to send a message … not that kind of message. The food you eat sends messages to your hormones. Hormones are the messengers for all functions of the body, from heartbeat to libido. I’d like to think the Cabernet I so enjoy is speaking to me in sultry passionate whispers …

A diet that is high in refined carbohydrates (white bread and rice, alcohol, sugars of all kinds, or straight up candy – to name a few) sends some messages to our hormones that are not very nice. How rude! For example, when you eat a doughnut, instead of telling your hormones to maintain balanced blood sugar levels, it’s saying “Let’s spike! Now crash! Store fat!” If you are experiencing weight gain or hormonal symptoms, your body is likely trying to send you a message.

Excess body fat is significant in hormonal imbalance. Body fat actually produces hormones called cytokines which are involved in inflammation, which is a risk factor for diabetes, cardiovascular disease and cancer. Body fat also stores estrogen which contributes to throwing your hormonal balance off kilter. This is why estrogenic cancers are found in the breast where there is always adipose tissue.

Eating for hormonal health includes supporting optimal liver function but also providing nutritional support to the endocrine system, particularly the thyroid gland. The thyroid regulates metabolism, mood and energy levels and last, but certainly not least, the sex hormones. Thyroid function is also affected by stress levels and blood sugar levels. Excess sugar and refined carbs in our diet disrupt hormonal balance which in turn affects weight and libido.

Another important factor in the hormone balancing act is having a healthy digestive process. If you are someone who regularly has constipation, bloating, gas or diarrhea, this could be an indication of digestive problems. Any of these conditions can hinder the healthy metabolism of estrogen. At least one bowel movement per day, preferably two or three, moves excess estrogen out of the body. Many of us do not drink enough water which is truly our bowel’s best buddy. Help move things along by increasing your water intake. In my experience for both myself and for my clients, sometimes the addition of a good quality probiotic can really help with digestive issues. Talk to a health practitioner who specializes in digestive health.

Here are some of the recommendations I make to my clients:

Be mindful how you dish it out. Ensure half of your plate contains brightly coloured, low starch vegetables. On the other half your plate should be half protein and half carbohydrate. A diet that includes whole foods, especially healthy protein sources, supports our neurotransmitters with proteins, vitamins, minerals and essential fatty acids. All of these are essential for improving mood, focus, libido and energy.

A hormone-healthy diet includes:
Protein
This includes plant-based proteins such as beans and legumes, fermented soy such as miso and tempeh, and lean animal proteins (organic, grass fed sources preferably). Proteins in hormone health provide us with amino acids needed for brain function and help stabilize blood sugar levels. When you eat animal proteins, you are also eating all the toxins that animal may have eaten. Toxins in the plants which animals eat accumulate in their fat cells, the same way we humans store toxins. Consider what an animal would consume during its lifespan. It would include pesticides, growth hormones, medications and GMO grain and corn. Look for meat and dairy from grass fed cows, and meats and poultry from animals raised on a natural diet, preferably without growth hormones and antibiotics.

Carbohydrate
Reach for foods like sweet potatoes, brown rice, quinoa, beans and legumes. Low glycemic (low sugar) carbs will keep you feeling full and satisfied a lot longer and won’t spike your blood sugar.

Fiber
We need fiber for good digestion and to properly eliminate toxins and excess estrogen. If you follow the “plate half full” method of eating vegetables, you will most likely be getting enough fiber. Other great sources of fiber include apples, berries, cruciferous vegetables, whole grains (brown rice, quinoa), ground flaxseed and chia seeds.

Healthy fats
Essential fatty acids are required for normal brain function and to build hormones. Fish always comes to mind in this category but walnuts and chia seed are also rich in omega-3 fatty acids.

Limit or omit sugar
This includes sugar in all it’s refined forms, artificial sweeteners and trans fats. Yes, our body needs sugar – glucose is the fuel of our cells. The challenge is to avoid refined sugars … because they are so darn yummy! It’s not a question of willpower. Sugar lights up the exact same area of the brain that cocaine or heroin does – heavy duty stuff! It makes sense that it is addictive and that we crave it. Thanks to science, artificial sweeteners are so sophisticated that they are now tricking the brain into responding to them in the same way that it would for actual sugar. They also create calorie dysregulation because they interfere with the brain’s ability to associate sweetness and a calorie dense food. Stevia, xylitol and erythritol are all naturally derived; consider experimenting with some of them.

Find out if you have food sensitivities
Many people are sensitive to dairy products, soy, eggs, corn and modern wheat.

Reduce stress in all its forms.
Are you getting enough sleep and exercise? If possible, find some time to connect with spirit, whatever that looks like for you. No, not the liquid kind of spirit. Even 5 minutes can provide wonderful results!

If you are doing all of this and still experience hormonal concerns, you can always speak to your holistic health practitioner about hormone-healthy supplements and/or bio identical hormones.

Tricia Pearson, CNP
Step Up To The Plate Nutrition

Tricia is a nutritionist based in the Cowichan Valley. Tricia demonstrates her philosophy of “change your plate, change your fate” with her inspired and humorous approach through workshops, cooking classes and meal planning. Tricia provides edible advice on eating to prevent disease, rather than managing disease symptoms.

As the founder of Rocky Mountain Soap Company, Tricia has been a long-time advocate of holistic living. She describes her 23 years as a vegetarian as being naturally plant empowered and is always eager to share her incredible culinary world. Tricia now focuses on empowering others to create vibrant health from the inside out, recognizing that each person is biochemically distinct and has unique nutritional needs.

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