Nurturing Your Body’s Hormones Naturally

Written by Dr. Nirvana

March 27, 2024

Taking care of your body’s hormones naturally is like giving yourself a daily dose of love and support. From getting enough quality sleep to choosing nutrient-rich foods and moving your body with exercise you enjoy, there are so many simple ways to help balance and nurture your hormones. Remember, your body works tirelessly to keep everything in harmony, so treating it well is like giving a big thank-you hug to yourself every day. By making sure you support your diet with these nutreints, you’re on your way to a happier, healthier, and more balanced you!

  • Magnesium – Magnesium deficiency is common nowadays.  Magnesium is needed to help the body absorb and metabolize vitamin D and calcium and act as a  “chill pill” for the brain. High stress depletes magnesium levels further in the body. Getting more magnesium in the diet is a great way to boost levels and get more nutrient-rich foods in your diet.  Good sources of magnesium include nuts, avocado, legumes, and dark chocolate.  
  • Vitamin B6 – Vitamin B6 plays a role in keeping the body’s hormones regulated.  Research shows that adequate intake of B6 raises progesterone levels and reduces estrogen to improve symptoms of hormone imbalance. Vitamin B6 rich foods include salmon, tuna, eggs, sweet potatoes, milk, and lean beef.  
  • Zinc – Another important hormone regulating nutrient is zinc. Zinc is essential in helping the pituitary gland regulate hormones in your body.  Zinc is found in shellfish, seeds like pumpkin or sesame, whole grains, mushrooms, peas, green beans, kale, and turkey.  
  • Vitamin C –  In addition to its well-known role in boosting the immune system and wound healing, vitamin C can help boost progesterone levels and support the adrenal glands.  Vitamin C is in many veggies like broccoli, tomatoes, Brussel sprouts and lemons, strawberries, papaya, pumpkin, and kiwi.  
  • Vitamin E – Another nutrient to add to the diet to help with hormonal balancing is vitamin E.  Vitamin E helps to boost progesterone levels. Sources for vitamin E are sunflower seeds, almonds, hazelnuts, and even avocados, red peppers, pumpkin, asparagus, squash, and broccoli contain vitamin E.  
  • Fiber – Fiber is essential to hormone balance. It helps with bowel movements and evacuating metabolized hormones like estrogen, which high levels antagonize progesterone from doing its job in our bodies.  Great sources for fiber are flaxseed, quinoa, oats, pear, strawberries, carrots and beets – to name just a few!
  • Omega–3 fatty acids – EPA and DHA from fish oil are effective in counteracting the inflammatory effect of stress and help to reduce cortisol levels. You can get Omega 3’s from taking fish oil supplements or by adding mackerel, salmon, sardines, anchovies, seaweed, chia, hemp or flaxseeds into your meals. 
  • Vitamin B5 – Also known as pantothenic acid, B5 is easily depleted by stress.  B5 can help with cortisol fluctuations in times of stress. B5 is in many foods, including avocado, sunflower seeds, salmon, lentils, eggs, beef, poultry, peanuts, and chickpeas. 
  • Vitamin B12 Vitamin B12 is vital for ensuring proper energy levels and deficiencies in this vitamin can lead to adrenal stress and higher cortisol levels.  B12 deficiency can also cause disruptions to progesterone levels. B12 occurs naturally in animal products – clams, liver, salmon, beef, eggs, and milk.  If you follow a vegan diet, B12 can found in nutritional yeast. However, consider a B12 supplement to ensure you are getting an adequate intake.
foods to nurture hormones

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