Hormones play a major role in our bodies, influencing everything from our mood and energy to our sleep and metabolism. Several factors control our hormones, and nutrition is an important part of this. With a hormone balancing diet, we can balance not only our hormones but also regulate our mood, energy, sleep and metabolism. In this blog, discover more about the hormonal cycle and read valuable nutrition tips to follow a hormone balancing diet.

Hormone Balancing Diet: the explanation

Nutrition and hormones have a lot to do with each other. What you eat can affect how your hormones work, and vice versa, your hormones affect your appetite and how your body processes food. For example, if you eat a lot of sugar, it can cause your body to produce more insulin, which is not always a good thing. And if you’re full after eating, it’s because of hormones telling your brain you’ve had enough. By following a hormonal balancing diet and taking good care of yourself, you can keep your hormones in balance.

The hormonal cycle

The hormonal cycle is divided into four main phases: the menstrual phase, the follicular phase, the ovulatory phase and the luteal phase. Each phase is characterised by specific hormonal changes:

1. Menstrual phase (Days 1-5/7)

During the menstrual phase, which starts on the first day of menstruation and lasts an average of 3-7 days, the endometrium is shed and leaves the body through the vagina. This process is accompanied by blood loss and possibly menstrual cramps and other symptoms. Hormonally, the levels of oestrogen and progesterone drop, causing the shedding of the endometrium.

1. Follicular phase (Day 1-13)

In the follicular phase, which starts on the same day as menstruation and ends at ovulation, follicle-stimulating hormone (FSH) stimulates the growth of multiple follicles in the ovaries. Eventually, one follicle develops into a dominant follicle that will release a mature egg. Hormonally, the level of oestrogen produced by the dominant follicle increases, which causes the thickening of the endometrium and prepares for the possible implantation of a fertilised egg.

1. Ovulation phase (Day 14)

The ovulation phase, the shortest phase of the cycle, occurs around day 14 in a typical 28-day cycle. During this phase, the mature egg is released from the dominant follicle and moves to the fallopian tube, where it is ready to be fertilised by a sperm. Hormonally, peak levels of luteinising hormone (LH) take place, causing ovulation. Meanwhile, oestrogen continues to rise until the LH peak occurs.

1. Luteal phase (Day 15-28)

After ovulation, the luteal phase begins, which lasts from day 15 to 28 of the cycle. The follicle that released the egg turns into the corpus luteum, which produces progesterone and, to a lesser extent, oestrogen. These hormones further prepare the endometrium for a possible pregnancy. Hormonally, progesterone peaks and helps stabilise the endometrium, while oestrogen rises moderately to support the action of progesterone. If the egg is not fertilised, the corpus luteum will degenerate, leading to a drop in progesterone and oestrogen and the onset of menstruation, after which the cycle begins again.

Balancing hormones with nutrition: practical tips

Here are some practical tips for a hormonal balancing diet:

• Eat enough protein from sources such as chicken, fish, eggs, beans and nuts.
• Add healthy fats to your diet, such as avocados, olive oil, nuts and oily fish.
• Get enough fibre by eating vegetables, fruits, whole grains and legumes.
• Limit refined sugars and carbohydrates by avoiding sweets, biscuits, soft drinks and white bread.
• Choose foods with a low glycaemic index, such as whole grains, vegetables and legumes.
• Get enough vitamin D through sunlight, oily fish and fortified foods.
• Eat magnesium-rich foods such as nuts, seeds, green leafy vegetables and whole grains.
• Add zinc-rich foods to your diet, such as meat, seafood, beans and seeds.
• Drink at least eight glasses of water a day to stay hydrated.
• Eat regular and balanced meals, with a good mix of proteins, healthy fats and high-fibre carbohydrates.
• Avoid excessive consumption of caffeine and sugar.
• Add vitamin C-rich foods such as citrus fruits and leafy vegetables to your diet.
• Choose selenium-rich foods such as Brazil nuts, fish and eggs.
• Get enough omega-3 fatty acids by eating oily fish and taking supplements if needed.

Do you have any questions about our products? If so, feel free to contact us!