Ditch Your Hormonal Imbalance: Foods to Avoid Today

Ladies, are you tired of feeling drained, sluggish, and out of sync? Maybe you've been trying to optimize your body to just feel better in your 30's or maybe you're prepping for pregnancy…but things just aren't lining up. Well, I have some news for you. What you're eating could be causing hormonal imbalances. So many are shocked when I tell them about hormonal imbalance foods to limit.

What You Eat Affects Your Hormone Health, Ladies!

It's no secret that our diet plays a massive role in how we feel day to day. It's the fuel our bodies run on, after all. For example, imagine how you feel after downing a coffee and a bagel for breakfast. You probably get jittery, maybe hit that 3pm fatigue wall.Now think about when you eat a super big, nutrient-dense breakfast.

Most likely, your energy is better, you can focus and before you know it, it's 6pm and you don't even need a nap! This is because what you fuel your body with truly makes a HUGE impact on not just how you feel but how your cells can function.

When it comes to our everyday meals, we often overlook the importance of major nutrients like proteins and fats.

Why Proteins are Needed for Hormonal Balance

Hormones are chemical messengers that regulate many of your body's processes, like mood, metabolism, and cognitive functions such as focus and decision-making. These hormones are made up of amino acids, the building blocks of proteins. Without enough protein in your diet, your body can't produce the hormones it needs to keep everything running smoothly.

When you eat proteins, your body breaks them down into amino acids, which are then used to create various hormones. For example, insulin, which helps control your blood sugar levels, and glucagon, which raises blood sugar levels when needed, are both made from proteins. Likewise, neurotransmitters like serotonin and dopamine, which are key to regulating your mood, are synthesized from amino acids.

However, many of us don't consume nearly enough protein, especially at breakfast. This lack can lead to hormonal imbalances, affecting everything from your energy levels to your mood stability. Starting your day with a protein-rich breakfast can help stabilize your blood sugar levels, reduce cravings throughout the day, and provide the necessary amino acids for hormone production.

If you're like most women, you might be reaching for carbohydrate-heavy breakfasts like cereals, pastries, or toast. While these might be quick and convenient, they can cause spikes and crashes in your blood sugar levels, which impacts insulin regulation and leaves you feeling sluggish. 

Why Healthy Fats are Needed for Hormonal Balance

Now, let's talk about fats, specifically the good ones. They often get a bad rap, but in reality, healthy fats are just as vital as proteins for making hormones. These good fats provide your body with the essential materials it needs to keep hormone levels in check.

Essential fatty acids like omega-3 and omega-6 are crucial. They help control inflammation and are the building blocks for many hormones and play a key role in maintaining hormonal balance.

Fats are also essential for absorbing vitamins and minerals. If you're trying to get the most out of your multivitamins but your body isn't absorbing the nutrients effectively, healthy fats step in to help. They ensure that your body makes the most of the vitamins and minerals crucial for hormone production and balance. Vitamins A, D, E, and K are fat-soluble, meaning they need fats to be absorbed and utilized by your body. These vitamins are vital for hormone regulation, immune function, and overall health.

So, you can't just eat a Starbucks bagel and coffee for breakfast, a sandwich with conventionally raised meat for lunch, and a frozen dinner pizza and expect to feel great. These are top hormonal imbalance foods to limit for better health! A diet filled with high-quality proteins and healthy fats isn't just about keeping your weight in check or toning your body. It's about giving your body the best support it needs to work smoothly on a cellular level.

Foods That Lead to Hormonal Imbalance: Foods to Avoid

So, while proteins and fats are crucial, let’s also talk about hormonal imbalance foods to avoid. You may be surprised at some of the culprits.

Processed Foods

Processed foods are a major disruptor of hormonal balance due to the numerous unhealthy ingredients they typically contain. These include preservatives, artificial flavors, inflammatory oils, and sugars.

Preservatives, often used to increase the shelf life of processed foods, can interfere with the endocrine system, leading to hormonal imbalances.

Artificial flavors, on the other hand, are synthetic chemicals that can act as endocrine disruptors, altering the production and function of hormones.

Inflammatory oils often include seed oils such as canola oil, vegetable oil, soybean oil, sunflower oil, and corn oil, among others. These oils are high in omega-6 fatty acids, which, when consumed in excess, can lead to inflammation in the body and disrupt hormonal balance. Be careful with these because even “healthy” alternatives can be filled with inflammatory oils so be sure to check the ingredients!

Here are some popular processed food choices that are bad for hormones and what I consider to be common hormonal imbalance foods to limit:

• Packaged snacks: Cliff Bars, microwave popcorn, instant noodles, and frozen dinners, chips, and pretzels, often contain preservatives and artificial flavors.

• Canned foods: Many canned foods have preservatives to extend their shelf life.

• Fast food: Fast food items are typically high in inflammatory oils…yes even “healthy” fast foods like Chipotle and Panera.

• Certain baked goods: These can contain a high amount of sugars and unhealthy fats.

• Processed meats: These often contain preservatives and are high in unhealthy fats.

Sugar

Sugars, especially in excessive amounts (think added sugars that are in quite literally everythinggggg), can lead to insulin resistance, a condition where the body's cells don't respond well to insulin and can't easily absorb glucose from the bloodstream. This can cause a cascade of hormonal imbalances, as insulin is a key hormone that interacts with many others in the body.

Here are some common foods that surprisingly contain high amounts of added sugars and could impact your hormonal balance if consumed excessively:

• Ketchup: A common condiment, ketchup often contains more sugar than you'd expect. Always check the label before use.

• Salad Dressings: Especially store-bought versions, which often contain high amounts of sugar to enhance their taste.

• Ice Cream: This is a more obvious one, but still worth mentioning. Many popular brands like Ben & Jerry's contain extremely high sugar content.

• Granola Bars: Often marketed as a healthy snack, many granola bars are actually loaded with added sugars.

• Flavored Yogurts: While yogurt can be a healthy choice, flavored versions often contain high amounts of added sugars.

• Fruit Juices: Even 100% fruit juice can contain as much sugar as soft drinks.

• Pastas Sauces: Many store-bought versions of pasta sauces contain added sugars to balance out the acidity of the tomatoes.

• Breakfast Cereals: These often contain high amounts of hidden added sugars.

Remember, the key is to always check the label! You might be surprised by the amount of sugar in your favorite foods!

Alcohol

Did you know that alcohol like your favorite nightly wine can really mess with your hormonal balance? It's all about the liver, which is super important for regulating hormones. When you drink alcohol, it can slow down how your liver metabolizes hormones, including estrogen, which can lead to imbalances.

Plus, alcohol can ramp up the production of stress hormones, throwing your body's hormonal balance into further disarray. And get this, many alcoholic drinks, including wine, are often made with pesticides. These can act like endocrine disruptors, messing with your body's hormones and causing even more imbalance. So even the pesticides in your wine can have a negative impact on your hormonal balance.

Dairy Products

As a functional nutritionist, I'd like to clarify that not all dairy products are detrimental. However, conventionally raised dairy products, such as milk, cheese, and yogurt, can contain hormones like estrogen and progesterone. Consuming these in excess may disrupt your body's natural hormonal balance, potentially leading to conditions like premenstrual syndrome (PMS), acne, and even more serious health issues like hormone-related cancers.

Plus, many people have difficulty digesting lactose, a sugar found in dairy, which could cause inflammation in the body and exacerbate hormonal imbalances. If you suspect dairy might be causing you problems, consider plant-based alternatives, which are often rich in essential nutrients and lack the hormones and lactose found in traditional dairy. If you do choose to consume dairy, I recommend opting for organic options.

Now that I told you what you should be limiting, check out this article to find out what foods help balance your hormones!

APPLY For My 1:1 Functional Nutrition Coaching!

If you're tired of feeling off-balance and you're ready to make a change, I'm here to help. As a holistic women's nutritionist, I love helping ladies like you feel your best.

Apply for my functional nutrition coaching program to get started on your journey to better hormonal health. Together, we'll work on a personalized plan that's tailored to your body and your needs. Because you deserve to feel amazing, every single day.