Salmon can also help metabolize estrogen, preventing it from being stored in the body, Bhatia notes. Salmon is one of Bhatia's top superfoods for hormone health.

In addition to helping the body maintain a healthy hormone balance, salmon is a great source of protein and other vitamins. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage can also play a role in metabolizing hormones, including estrogen, says Bhatia.

The versatile family of vegetables are packed with phytonutrients, vitamins and antioxidants, which can help support healthy estrogen levels and overall hormone health, Bhatia adds. Cruciferous vegetables are also high in fiber and filling, making them a nutritious main dish or addition to a meal.

Cruciferous vegetables specifically produce a nutrient called sulforaphane, which is thought to provide a host of remarkable benefits, from protecting your DNA to defending against free radicals, TODAY.

Dark or deeply colored vegetables like kale, dandelion root, collard greens and spinach are rich in vitamins and minerals that can help support overall health, as well as the liver and thyroid, Bhatia notes.

Leafy greens often contain high amounts of vitamins A, C and E, and CoQ10, Bhatia notes, which are important for healthy hormone balance. Sweet potatoes are a delicious root vegetable that is rich in fiber, potassium and, most notably, vitamin A , Bhatia notes.

The Thanksgiving favorite actually contains beta carotene, which the body coverts into vitamin A after eating, TODAY. In addition to helping maintain overall health and support hormone balance, sweet potatoes can help boost eye health.

One medium sweet potato provides all the vitamin A you need in a day. It's a great side dish and addition to meals, especially during the fall. Brazil nuts are nutrient-dense and naturally high in selenium, a mineral needed to maintain thyroid function, says Bhatia.

Selenium is directly involved in the production of thyroid hormones, Bhatia adds, which help control metabolism. You only need about two per day to get what your body needs, says Bhatia. Just one Brazil nut contains about 95 micrograms of selenium, and the recommended daily intake for most adults is 55 micrograms of selenium.

In addition to adding these healthy foods to your diet, Bhatia recommends avoiding or minimizing added sugars , alcohol, caffeine and processed foods. How you're eating matters, too, says Bhatia: "Eating at a consistent schedule can help keep our blood sugar stable, and blood sugar stability helps to manage hormones more effectively.

Also note that while a nutritious diet does support hormone health, it has limitations, says Bhatia. Treatment for a hormonal imbalance depends on the underlying cause, but it often involves medication, per the Cleveland Clinic.

Trying to add more nutritious foods to your diet won't do harm. But if you have concerns about your hormone levels or symptoms of a hormonal imbalance, consult your health care provider or an endocrinologist. Caroline Kee is a health reporter at TODAY based in New York City. IE 11 is not supported.

For an optimal experience visit our site on another browser. SKIP TO CONTENT. Today Logo. Share this —. More News Life Books Trending Recipes Read With Jenna Astrology Inspirational Holidays Relationships TODAY Table Help Newsletters Start TODAY Halloween Shop TODAY Awards Citi Music Series Listen All Day.

Follow today. More Brands NBC News Logo MSNBC Logo. Facebook Pinterest Email SMS Print Whatsapp Reddit Pocket Flipboard Twitter Linkedin. They can lower cholesterol and triglycerides, decreasing your risk of heart disease. They can help in reducing inflammation and allow you to build hormones naturally.

Salmon is an excellent source of omega-3 fatty acids, essential for many aspects of health. The protein in salmon and other low-mercury fish enhances satiety and does not cause blood sugar fluctuations. Quinoa can balance hormones by reducing blood sugar, improving the lipid profile, and reducing belly fat.

These are important effects that may improve PCOS symptoms and outcomes. Spinach and other leafy greens provide a wide array of phytonutrients. When eaten regularly by women with PCOS, spinach can reduce belly fat and improve the metabolic profile, leading to enhanced hormone balance.

Almonds are an excellent snack option for women. They suppress appetite and reduce blood sugar fluctuations without contributing to weight gain. Chia seeds. Chia seeds are excellent sources of fiber because they take on water, allowing for enhanced GI function.

When you eat them, they may have an anti-inflammatory effect and could enhance blood pressure regulation. Chia seeds are also helpful in reducing wide swings in blood sugar.

Turkey contains tryptophan , which is an amino acid precursor in the production of several important mood and appetite neurotransmitters. When these neurotransmitters are balanced, you may have improved sleep and reduced snacking. Blueberries are high in antioxidants, which reduce stress on the cells.

They have been shown to enhance female and male fertility. Olive oil. Olive oil is loaded with polyunsaturated fats that help to lower inflammation and reduce belly fat. It has been shown to be toxic to breast cancer cells, which may mean that it improves the hormone balance for women with estrogen-sensitive cancers like breast cancer.

Lentils are high in fiber and an excellent source of starch. They reduce blood sugar fluctuations , lower belly fat content, and protect the gut microbiome. Greek yogurt. Yogurt is a fermented food that contains healthy probiotics.

This maximizes your gut microbiome and allows for natural hormone rebuilding. Green tea. Green tea is high in antioxidants, which means it aids in maximizing cellular health.

For women with PCOS, green tea can reduce insulin resistance and may help enhance metabolism. These are high in antioxidants and protect against high blood sugar and belly fat. They can be beneficial in correcting the inflammatory states that prevent normal hormonal balance. Eggs are an excellent source of protein and contain choline for brain health.

Eggs also suppress appetite and contribute to weight loss by keeping you fuller for longer. Soy isoflavones are a major component of tofu. They help balance female hormones in menopausal women and promote reduced body fat levels as they contain very little added fat. This alone can help women with PCOS have more balanced hormone levels.

Fermented foods. Fermented foods like yogurt, miso, tempeh, sauerkraut, and kimchi add healthy probiotics to maximize your gut health. Good gut health means less inflammation and improved hormonal levels. Cinnamon comes in several types. Most contain coumarin which contributes to its anti-inflammatory properties.

It stabilizes blood sugar, promotes reduced body fat, and reduces lipid levels. Aderet H. What is Zaya Care? How much will my appointment with a Zaya registered dietitian cost?

Is the Keto Diet Good for PCOS? PCOS Fertility Diet: Foods That Can Help You Get Pregnant. How to Lose Weight With PCOS.

According to a study , the adverse effects of sleep disturbance on hormones may contribute to:. Exposure to blue light, such as from cell phones or computer screens, can disrupt the sleep cycle. The body responds to this light as if it were daylight and adjusts hormones in response.

A study notes that exposure to any bright artificial lighting at night may confuse the body, causing it to suppress the hormone melatonin, which can negatively affect many functions.

A study points to a link between stress, the endocrine system, and hormone levels. The researchers argue that the link is strong, with even a low level of stress causing an endocrine response. Stress leads to an increase in adrenaline and cortisol.

If levels of these hormones are too high, it can disrupt the overall balance and contribute to factors such as obesity, changes in mood, and even cardiovascular issues. For this reason, it is important to find ways to reduce stress. A study suggests that the simple act of listening to music reduces stress, especially if the person intends to relax.

The hormonal effects of regular exercise may prevent overeating. A study notes that even short exercise sessions help regulate hormones that control appetite. A article points out that regular physical activity reduces the risk of insulin resistance , metabolic syndrome , and type 2 diabetes.

Findings of a review support the idea that sugar plays a role in issues such as metabolic disease and insulin resistance. This suggests that eliminating sugar from the diet may help keep levels of hormones, including insulin , in check.

Some people avoid specific sugars. However, research found that table sugar, high-fructose corn syrup, and honey caused similar responses. A person may, therefore, benefit from avoiding all added sugars rather than specific types. Healthy fats may help maintain a balance of hormones involved in appetite, metabolism, and feeling full.

Meanwhile, a study found that olive oil may balance levels of a hormone that regulates the appetite and stimulates the digestion of fat and protein. Separate research from showed similar results. Fiber may play an important role in gut health, and it may also help regulate hormones such as insulin.

A study notes that some types of fiber work to balance levels of other hormones as well, which may help a person maintain a healthy weight. The high levels of fats in some fish can contribute to heart and digestive health and may also benefit the brain and central nervous system.

A study indicates eating a diet rich in oily fish may help prevent mood disorders such as depression and anxiety. In some cases, adding oily fish to the diet may contribute to treating the disorders.

The omega-3s in fatty fish may play a particularly significant role in balancing mood, though fully understanding the link will require further research.

Regularly overeating may lead to metabolic issues in the long term, but a study found that even short-term overeating changes circulating levels of fats and increases oxidative stress.

The researchers also pointed to an increase in ceramides, which are fat cells in the skin, noting that a significant increase may promote insulin resistance.

They called for further research into this area. Green tea is a generally healthy beverage containing antioxidants and compounds that boost metabolic health.

A review points to a link between green tea and reduced fasting insulin levels. For example, according to a study , the smoke may alter thyroid hormone levels, stimulate pituitary hormones, and even raise levels of steroid hormones, such as cortisol, which is linked to stress. Dairy is an important source of nutrients for many people.

Plus, your brain needs uninterrupted sleep to go through all five stages of each sleep cycle. This is especially important for the release of growth hormone, which occurs mainly at night during deep sleep.

To maintain optimal hormonal balance, aim for at least 7 hours of high quality sleep per night. Fiber is essential to a healthy diet. Studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full.

Although soluble fiber tends to produce the strongest effects on appetite by increasing fullness hormones, insoluble fiber may also play a role. Your gut microbiome ferments soluble fiber in your colon, producing SCFAs that stimulate the release of the fullness hormones PYY and GLP As such, try to eat several high fiber foods each day.

Estrogen is a hormone involved in both female and male reproductive health, as well as blood sugar balance, bone and heart health, and immune and brain function. Like other homrones, estrogen levels that are either too low or too high have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various cancers.

Research shows that the Western diet — primarily composed of refined sugars and animal products — is linked to higher estrogen levels, which are a risk factor for breast and ovarian cancers. On the contrary, following a Mediterranean-style diet rich in whole grains, seeds, fish, legumes, and cruciferous vegetables like broccoli and cauliflower may help reduce estrogen levels and, thus, cancer risk.

Similarly, long-term adherence to the Mediterranean diet may reduce breast cancer risk before and after menopause — stages that are characterized by low estrogen levels.

Researchers believe that this diet increases your intake of protective plant compounds such as polyphenols and lignans. Your hormones are involved in every aspect of your health.

You need them in very specific amounts for your body to function optimally. Hormone imbalances may increase your risk of obesity, diabetes, heart disease, and other health conditions. Although aging and other factors that affect hormones are beyond your control, you can take several steps to help manage your hormone levels.

Consuming nutritious foods, exercising regularly, and engaging in other health-promoting behaviors such as meditating and getting enough sleep may go a long way toward improving your hormonal health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Get smarter than stress with a little help from adaptogens. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Natural Ways to Balance Your Hormones. Medically reviewed by Amanda Kallen, MD — By Ariane Lang, BSc, MBA — Updated on August 7, Protein Exercise Weight Gut microbiome Sugar Stress Healthy fats Sleep Fiber Mediterranean diet Takeaway Certain lifestyle practices, including exercising regularly, and eating a nutritious diet rich is protein and fiber can help naturally balance your hormones.

Eat enough protein at every meal. Engage in regular exercise. Maintain a moderate weight. Take care of your gut health. Lower your sugar intake.

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Eating 1 or 2 low sugar fruits daily, ideally raw, with their skin on helps keep our blood sugar levels in check and includes all berries, citrus, apples, pears Dried fruit and fruit juices may spike our blood sugar levels so should be avoided. Including an array of fresh or dried herbs and spices especially those that have anti-inflammatory properties such as ginger, turmeric, sumac, paprika, garlic will promote hormone harmony as well as ensuring we are adding an array of different nutrients to our meals.

Including a fist size portion of wholegrain slow release carbohydrates such as brown rice, buckwheat, quinoa with 1 or 2 of your meals will ensure that we are getting much needed fibre and all important B vitamins which support hormone balance and healthy elimination of spent hormones especially with period related problems such as PMS.

Magnesium improves our insulin sensitivity meaning that our bodies are better able to use insulin and to regulate our blood sugar levels as well as regulating our nervous system especially helpful with PMS symptoms and with PCOS.

Magnesium food sources include and so are easy to incorporate into your daily foods! For hormone production and balance we need to ensure our gut bacteria are flourishing so eating fermented foods daily kefir, olives, fermented vegetables , prebiotic foods and probiotic yoghurts etc as well as eating as many different foods as possible in a week will help maintain the diversity you need.

If you would like help with nutrition, why not book in for a free 15 minute no obligation discovery call using the form below:. Home Consultations Nutritional Therapy Functional Medicine Gut Health Hormone Imbalance Functional Lab Testing Testimonials Contact. Home About Consultations Nutritional Therapy Functional Medicine Gut Health Hormone Imbalance Functional Lab Testing.

Top 10 foods to restore hormone balance Hormones have a huge impact on our overall health and well being as they affect everything from our menstrual cycles to health issues such as PCOS, Thyroid, PMT and Endometriosis. Also read my read post on: Top 10 Daily habits to promote Hormone Balance Cruciferous vegetables These are part of the brassica family and when cut, chewed or cooked a phytochemical known as Indolecarbinol is produced.

Examples include: Rocket Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Kale Radish Eat good fats daily Eating good fats is essential for hormone production as it is these fats that build our hormones as well as reduce inflammation.

Eat a rainbow of vegetables By eating a rainbow of vegetables with a wide variety of colours we can be sure we are getting different nutrients and a wide variety of different vitamins and minerals.

Eat quality protein at every meal Protein fills us up and keeps us fuller for longer thus keeping our blood sugar levels balanced.

Eat whole fruit in moderation Eating 1 or 2 low sugar fruits daily, ideally raw, with their skin on helps keep our blood sugar levels in check and includes all berries, citrus, apples, pears Dried fruit and fruit juices may spike our blood sugar levels so should be avoided.

Include herbs and spices in your foods Including an array of fresh or dried herbs and spices especially those that have anti-inflammatory properties such as ginger, turmeric, sumac, paprika, garlic will promote hormone harmony as well as ensuring we are adding an array of different nutrients to our meals.

Eat wholegrain fibrous carbohydrates Including a fist size portion of wholegrain slow release carbohydrates such as brown rice, buckwheat, quinoa with 1 or 2 of your meals will ensure that we are getting much needed fibre and all important B vitamins which support hormone balance and healthy elimination of spent hormones especially with period related problems such as PMS.

Magnesium food sources Magnesium improves our insulin sensitivity meaning that our bodies are better able to use insulin and to regulate our blood sugar levels as well as regulating our nervous system especially helpful with PMS symptoms and with PCOS.

Dark green leafy vegetables e. According to a study , the adverse effects of sleep disturbance on hormones may contribute to:. Exposure to blue light, such as from cell phones or computer screens, can disrupt the sleep cycle. The body responds to this light as if it were daylight and adjusts hormones in response.

A study notes that exposure to any bright artificial lighting at night may confuse the body, causing it to suppress the hormone melatonin, which can negatively affect many functions. A study points to a link between stress, the endocrine system, and hormone levels.

The researchers argue that the link is strong, with even a low level of stress causing an endocrine response. Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to factors such as obesity, changes in mood, and even cardiovascular issues.

For this reason, it is important to find ways to reduce stress. A study suggests that the simple act of listening to music reduces stress, especially if the person intends to relax.

The hormonal effects of regular exercise may prevent overeating. A study notes that even short exercise sessions help regulate hormones that control appetite.

A article points out that regular physical activity reduces the risk of insulin resistance , metabolic syndrome , and type 2 diabetes.

Findings of a review support the idea that sugar plays a role in issues such as metabolic disease and insulin resistance. This suggests that eliminating sugar from the diet may help keep levels of hormones, including insulin , in check.

Some people avoid specific sugars. However, research found that table sugar, high-fructose corn syrup, and honey caused similar responses. A person may, therefore, benefit from avoiding all added sugars rather than specific types.

Healthy fats may help maintain a balance of hormones involved in appetite, metabolism, and feeling full. Meanwhile, a study found that olive oil may balance levels of a hormone that regulates the appetite and stimulates the digestion of fat and protein.

Separate research from showed similar results. Fiber may play an important role in gut health, and it may also help regulate hormones such as insulin. A study notes that some types of fiber work to balance levels of other hormones as well, which may help a person maintain a healthy weight.

The high levels of fats in some fish can contribute to heart and digestive health and may also benefit the brain and central nervous system. A study indicates eating a diet rich in oily fish may help prevent mood disorders such as depression and anxiety.

In some cases, adding oily fish to the diet may contribute to treating the disorders. The omega-3s in fatty fish may play a particularly significant role in balancing mood, though fully understanding the link will require further research. Regularly overeating may lead to metabolic issues in the long term, but a study found that even short-term overeating changes circulating levels of fats and increases oxidative stress.

The researchers also pointed to an increase in ceramides, which are fat cells in the skin, noting that a significant increase may promote insulin resistance. They called for further research into this area. Green tea is a generally healthy beverage containing antioxidants and compounds that boost metabolic health.

A review points to a link between green tea and reduced fasting insulin levels. For example, according to a study , the smoke may alter thyroid hormone levels, stimulate pituitary hormones, and even raise levels of steroid hormones, such as cortisol, which is linked to stress.

Dairy is an important source of nutrients for many people. However, females concerned about levels of reproductive hormones may wish to use caution, especially before consuming cream or yogurt.

A study notes that eating dairy can reduce levels of some protective hormones. In addition, the authors point to an association between eating cream and yogurt and missing ovulation.

The link is unclear, and the researchers call for further studies. There is some evidence that alternative therapies or supplements may address some hormonal issues.

For instance, a study found that a Chinese herbal therapy routine resulted in doubled pregnancy rates among female participants with infertility when compared to Western, drug-based treatment.

A study reports that Nigella sativa , known as black seeds or fennel flower seeds, helped raise estrogen levels in an animal model. If studies in humans confirm these findings, the supplement may be beneficial for people going through menopause.

While most doctors consider drinking small amounts to be consistent with a healthy diet, a study of 1, Danish men aged 18—28 years old found that even modest alcohol consumption may disrupt hormone levels in young men. The researchers noted a connection between regular alcohol consumption and reduced sperm quality, as well as changes in testosterone levels.

For males with concerns about hormone levels, it may be best to limit or eliminate alcohol consumption. Processed carbohydrates , such as white bread products and baked goods, may also contribute to insulin resistance.

A study of children between the ages of 10 and 18 in Mexico City found a link between diets high in refined carbohydrates and insulin resistance in children. Eliminating processed carbs may help reduce this risk.

Hormones affect a wide range of bodily functions, and even small imbalances can have significant consequences. For some people, making dietary and lifestyle changes can restore a healthy balance. The strategies in this article may help, but anyone concerned about their hormone levels should consult a physician.

Summary description Female sex hormones, or sex steroids, play crucial roles in sexual development, sexual desire, and reproduction.