Helloo Love! Have you ever dealt with your hormones? Have you thought about stopping taking the pill or have you done it and felt an imbalance afterwards? The period is off, is irregular or unwanted factors like skin impurities or period pains come up?
Hormones are one of the most complex health issues I have dealt with so far. It starts somewhere with nutrition, continues with sleep, is related to exercise and physical balance, and soon you realize that it affects our entire lifestyle.
Hormone balance or imbalance?
I stopped taking the pill a long time ago, eight years ago to be precise. Since then, I’ve been struggling with irregularities and even a lack of my period (amenorrhea). But I now know why. I have addressed this topic once and saved it in my highlights on Instagram. Many people are affected by a hormone imbalance. Be it through diet, stress or hereditary predispositions. Unfortunately, women who take or have taken the pill are particularly likely to be affected. The pill is like a hormone boost for the body, which can bring it out of balance sooner or later, and especially during a major change. One possibility is of course to use artificial hormones, but is this the solution? Just like the pill, an external hormone supply can have a negative effect on your system.
Before I show you how you can positively influence your body and your hormonal balance with a conscious diet, I would like to briefly introduce you to the great project of a friend which also deals with hormones, period and can help you to bring regularity into your cycle and above all to detect irregularities.
“Living in harmony with your menstrual cycle means integrating the natural rhythms of the different phases. It creates awareness for the cycles of life…”
I am already a big fan! The cool thing about the Feel your Flow Planer is that you are no longer unsuspectingly exposed to your hormonal fluctuations, but can consciously observe and analyze them. The planner shows you when your body is productive and at the same time when it longs for rest. All this is determined by your hormones.
The Feel Your Flow Planer is great because it helps you to practice and reflect mindfulness. The planner includes checklists, selfcare challenges and a proactive workbook with many tips, exercises, a food guide and DIY ideas to help you implement them. In the planner we can also record useful tips for adapting our diet to our physical needs. And for this we have to take a close look at our individual hormones. My friend Katja will tell you more about this, and you may even be able to hold the plan in your hands soon.
Hormones and nutrition:
There are some foods that our hormones don’t like at all when they get mixed up. Below I have listed all the ingredients and foods that have a negative influence on your hormone balance. I think that sounds quite feasible. Except for not having coffee, that’s really hard for me. But irregularities may be a bit more annoying, so it’s best to stick to this diet change.
- Caffeinated drinks aka coffee
- Alcohol (Easy peasy – Kombucha tastes really so much better!)
- Milk products (Who wants that, there is oat milk and Co.)
- Refined carbohydrates (not natural, not good!)
- Sugar (Attention, relief: fruit and glycemically low sugars are allowed.)
Of course, it depends on your individual hormonal balance which other substances you tolerate well or which cause you difficulties. A blood test can provide more information, I’m about to test it again. So, now we know what we have to do without. But much rather we want to know what we can or should eat.
- Fermented (Tempeh, Kimchi, Miso*, Sauerkraut, Tamari, Coconut Aminos*)
- Omega 3: Algae, Chia, Flaxseed, Hempseed
- Soy (phytoestrogens are decisive here)
- Omega-3 fatty acids
- Diet rich in fiber
- greens and in particular cruciferous plants such as broccoli, savoy cabbage and cauliflower
- Zinc-rich food
I supplement Omega 3 and can only recommend it to everyone from the bottom of my heart because today almost everyone suffers from Omega 3 deficiency. My boyfriend is a nutritionist and has been working on the subject for half an eternity. After a long research, he is sure: the best Omega 3 oil is Sinoplasan. I wrote to them directly and asked for a discount. And here it is, with my *code ANNELINA10 you get 10% discount now.
I now have a tasty recipe for you that you can have for breakfast first thing tomorrow.
Chia pudding for hormonal balance
Ingredients for 1 serving:
For the pudding:
- 2 tbsp Chia
- 125 ml of soy rice milk
- 1 pinch vanilla
- 1 tsp maple syrup or birch sugar
Mix the ingredients in a glass and leave to swell for 30 minutes.
For the cream:
- 100 g silken tofu
- 1 small apple
- a small piece of ginger
- 1 tsp maple syrup or birch sugar
- 1 pinch of cinnamon
Pour all ingredients into the mixer and puree to a cream.
Enjoy the cream over the Chia Pudding layers and with toppings (for example fruity blueberries). Enjoy your meal.
Have you had any experience with hormonal imbalance and already have made a hormone test? I look forward to your input and will continue to share my experiences.
*Affiliates, you can find more here.
Enhancement of glucose and bone metabolism in ovariectomized rats fed with germinated pigmented rice with giant embryo (Oryza sativa L. cv. Keunnunjami). Luglio, H. F. (2014).