Worst Foods & Drinks for Hormone Balance
1. Sugary drinks
No matter what phase of life you're in, sugary drinks are never a good idea. Sugary drinks such as fruit juice, coffee, soda, or energy drinks spike your insulin levels, which affect your hormones.
Stolt elaborates on this and adds, "These drinks cause insulin spikes, lowering sex hormone binding globulin (SHBG), which can raise estrogen and testosterone levels. High insulin also promotes chronic inflammation and disrupts hunger signals, leading to overeating and weight gain. Excess fat produces more estrogen, further worsening estrogen dominance." Yikes!
2. Dairy
The issue with dairy is that it contains natural hormones like estrogen and progesterone, which come from cows. Older women who are already experiencing shifts in estrogen can experience hormonal imbalance if they consume dairy excessively.
"Dairy products contain natural hormones, such as estrogen and progesterone, which can interfere with the body’s own hormone regulation," says Richards.
Beaubrun adds that "hormones and antibiotics in non-organic dairy can disrupt estrogen and progesterone levels. Opting for hormone-free, organic dairy, or dairy alternatives can help."
3. Plant-based meat
This one may be surprising since plant-based meat is marketed as a healthy food choice, but it can have negative consequences on your hormones.
The problem with this food is the soy content. Excessive consumption of phytoestrogens, a compound found in soy that mimics estrogen in the body, may fluctuate hormones in older women.
"Many plant-based meats contain soy protein isolates, which can mimic estrogen in the body and potentially lead to imbalances, especially in women sensitive to estrogen fluctuations. These products also often include additives, preservatives, and artificial flavors, which may disrupt the endocrine system and contribute to hormone imbalances," says Stolt.
4. Alcohol
Everyone knows the downsides to alcohol, even though it's one of the most popular beverages in the world. Alcohol can actually affect key hormone-regulating processes, especially as the body ages and metabolism slows down.
Stolt reveals that alcohol affects almost every hormone in the body, and not in a good way. She says that this drink "impairs liver function, which plays a key role in metabolizing estrogen, leading to imbalances like estrogen dominance. Even one drink can significantly reduce melatonin production, disrupting sleep and triggering a cascade of hormonal issues. Alcohol also lowers progesterone, increases testosterone levels, and weakens adrenal function, contributing to stress hormone imbalances."
As time goes by, this can worsen feelings of fatigue, mood swings, and weight gain.
Best Foods for Hormonal Balance
1. Greek Yogurt
Greek yogurt isn't just a tasty treat; it's also a secret weapon for navigating menopause, as it's packed with benefits for hormone levels and body weight.
From maintaining muscle mass to its probiotic content, Dr. Kumar lists out Greek yogurt's multiple health benefits during this period of life. "Rich in probiotics, calcium, and protein, Greek yogurt is a great food. Maintaining muscle mass and encouraging satiety protein can help with weight management by lowering cravings and regulating appetite. Because little estrogen is produced during menopause, calcium is especially vital for healthy bones."
She elaborates a little more on probiotics by saying, "Probiotics assist in maintaining gut health, which is associated with general well-being, and may ease stomach problems that are frequently seen during menopause."
2. Leafy Greens
Bursting with vitamins, minerals, and antioxidants, these green wonders offer a natural boost to overall health during menopause. Their abundance of fiber not only fosters feelings of fullness but also aids in regulating digestion and supporting a healthy metabolism, crucial factors in managing weight fluctuations commonly experienced during this period.
Leafy greens are abundant in numerous beneficial nutrients, as Dr. Kumar notes, "High in vitamins, minerals, and antioxidants are vegetables such as Swiss chard, spinach, and kale. They contain substances called phytoestrogens, which function by imitating the actions of estrogen on the body to help balance hormone levels. Because they are high in fiber and low in calories, leafy greens are excellent for managing weight because they aid digestion and fullness."
3. Salmon
Packed with omega-3 fatty acids, salmon supports brain health and mood stability, potentially alleviating symptoms like mood swings and cognitive changes associated with menopause. The high-quality protein in salmon promotes satiety and helps preserve lean muscle mass, which can aid in weight any loss efforts by boosting metabolism and reducing the risk of muscle loss often experienced during this stage of life.
Dr. Kumar elaborates on this type of fish and says, "Known for its anti-inflammatory qualities and potential to lower the risk of heart disease, which is a typical concern during menopause, salmon is a great source of omega-3 fatty acids. Additionally beneficial to brain health, omega-3s may lessen cognitive alterations and mood swings. Since metabolisms slow down as women age, salmon's protein can also help maintain muscle mass, which is vital for controlling weight."
4. Flaxseeds
Rich in lignans, flaxseeds can help regulate estrogen levels in the body, potentially alleviating symptoms such as hot flashes and mood swings associated with menopause. Additionally, the high fiber content in flaxseeds promotes satiety, aiding in weight loss efforts by reducing overall calorie intake and supporting digestive health.
"Plant chemicals called lignans, which possess estrogenic qualities, are abundant in flaxseeds. They may lessen menopausal symptoms like mood swings and hot flashes by balancing estrogen levels. Flaxseeds also include a lot of fiber, which helps control bowel motions and promote feelings of fullness, both of which are related to weight management," Dr. Kumar says.