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4 NUTRITION MUST-HAVES GUARANTEED TO HOLISTICALLY BALANCE YOUR HORMONES
Like many other women, I’ve experienced my fair share of hormonal issues through pregnancy, nursing, and postpartum.
After having my third baby, I was really struggling to find my footing. I had zero energy, the bloating was out of control, and I was experiencing intense brain fog. I knew that something wasn’t right, and after being on a more holistic track for a while, I was determined to do some digging and find a holistic solution. That’s how I found my holistic hormonal specialist.
She truly turned that season around for me. With her diet tips, I was able to kickstart a new season of wellness, and the energy that I was so desperate for steadily returned. So today, I’m going to share 6 key nutrition tips to help you align and balance your hormones!
Protein feels like an obvious choice, but the truth is that most of us are not eating enough protein. When you skimp on the protein, you’ll feel a lot less satisfied throughout the day, which can leave you endlessly hungry and tired.
Your best bet to avoid that is to eat a specific amount of protein relative to your weight. That magic number is around 0.8 to 1 gram of protein per pound of body weight. This should help give you the energy your body needs to get through each day without that pesky brain fog or annoying fatigue. Plus, you’ll build muscle more quickly and help your body level out its glucose levels!
- Cottage cheese
2. FATTY FISH
Fatty fish is a solid source of long-chain omega-3 fatty acids, and it’s an anti-inflammatory. Beyond that, it’ll bring protein to any meal.
Now, if you don’t like fish, I get it. I don’t like fish either, but I know how important the benefits are. I want to get those fatty acids and anti-inflammatory properties, too, so here’s my solution: I just take salmon oils.
They’re 100% organic, they're wild-caught Alaskan sockeye salmon, and they’re not from a salmon farm, so they don't give you those gross salmon burps or fish oil taste after you take 'em. Check them out on my website!
If you do like fish, here are some fatty fish options to add to your next meal:
- Atlantic Mackerel
3. GREEN TEA
Another one of her top tips was to drink green tea. It’s one of the healthiest beverages you can drink because it can increase insulin sensitivity to lower your insulin levels. When your insulin levels are more balanced, you can avoid unnecessary weight gain.
I put organic green tea in my Greens because they're so healthy, but you can also enjoy a cup in the morning, before bed, or in the afternoon when you have a moment.
When trying to balance your hormones, it’s also really important to eat a solid amount of fiber on a day-to-day basis. Most people don't realize that when you're eating fiber, it's helping to level out your glucose levels and relieve bloating.
You can usually find fiber in whole grains, peppers, spinach, and more, and as long as you're eating those types of foods, it's going to protect against insulin resistance and overeating.
Here are some foods that are high in fiber:
- Brussel sprouts
- Sweet potato
- HEALTHY FATS
Fat is one of the most crucial elements for hormonal support, but for years, we've been told that fat-free food is good and cholesterol and saturated fat are bad. This is not right, and it’s not healthy.
Your body needs healthy fats for proper hormone function, and we need certain fatty acids to maintain healthy cholesterol levels. If you’re avoiding these foods altogether, you’re not providing your body with the fuel it needs to support cell growth and manage your hormones.
So we’re going to toss that idea out the window and start giving our bodies the healthy fats that they need. Here are some healthy fats to add to your diet:
- Salmon oils
- Coconut oil
- CUT OUT REFINED SUGAR & REFINED CARBS
Number six can be a tough one to follow, and it’s more of a subtraction than an addition to your everyday nutrition.
You don't have to cut refined carbs and sugars out completely, but limiting highly refined carbs like bread, pasta, and baked goods will help you avoid sugar spikes and constant cravings. Plus, it’ll help with your overall gut health.
But I get that cutting out refined sugar can be a challenging task. To start, you can opt for whole-grain brown rice, vegetables, and sweet potatoes. Those foods have a lower glycemic index, meaning you can avoid insulin spikes and crashes to keep your energy level more consistent throughout the day.
Related: Sweet Potatoe Hash Hash
I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.
I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.
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