Hormonal Balance 101

One of the many things I have struggled with as an adult is adult acne/hormonal acne due to hormonal imbalances. It happens to women a lot and I get a lot of clients in my skincare business complaining of the same.

Questions I get asked a lot is can your products clear hormonal acne and the dark spots that are usually left by the pimples. And my simple answer is NO!

Because hormonal acne cannot be healed by topical products alone.  While the dark spots will fade since we sell the best hyperpigmentation solutions the acne will keep on recurring not unless you incorporate lifestyle changes

So what is one of the best way to manage hormonal acne? Today we will look at foods that help to balance your hormones naturally.

BUT WHAT ARE HORMONES?

Hormones are chemical messengers that travel throughout the body and stimulate organs into action. They tell organs what to do and when to do it.

Organs, Glands and tissue make and release hormones and all form your endocrine system.

Hormones impact various body processes such as;

Hormonal imbalances happen when there is either too much or too little of a specific hormone circulating in the body. This causes conditions such as acne, menstrual irregularities, weight gain, mood swings etc

Now we have an idea of what hormones are now let’s take a look at foods that help balance them

FOODS THAT BALANCE HORMONES IN WOMEN

Enough Protein in your Diet

Proteins are good due to the production of peptide hormones. Peptide hormones regulate growth, insulin, reproduction, stress, blood sugar levels

Proteins also fills you up and keeps you full for longer hence great for maintaining our weight

It is recommended to take 25-30grams of protein per meal.

Proteins include; chicken, eggs, fish

Cruciferous Vegetables

These vegetabes help with liver function. The liver is where waste and already spent hormones are cleared out. They also help the body metabolize estrogen effectively.

They should be eaten daily and include; broccoli, cauliflower, Brussel sprouts, cabbage

Eat Good Fats

Incorporating healthy fats into your diet is a key strategy for balancing hormones. They provide the building blocks for hormone production, support hormone regulation, and contribute to overall hormonal health. 

They help maintain a healthy weight, which is important for hormonal balance, as excessive body fat can disrupt hormone levels

Good fats are; olive oil, avocado oil, raw unsalted nuts, nut butter, avocado, fatty fish-salmon and tuna

High fiber diet

A high-fiber diet can help balance hormones by supporting a healthy gut microbiome which is crucial for hormone regulation. Fiber, particularly from whole grains, legumes, fruits, and vegetables, feeds beneficial gut bacteria, promoting a healthy and diverse gut environment that supports hormone balance. 

Soluble fiber can bind to excess estrogen in the digestive tract and promote its excretion helping to prevent estrogen dominance and related issues.

Soluble fibers include; oats, avocados, apples, carrots, citrus fruits

Foods rich in Magnesium

Magnesium helps regulate the HPA axis a pathway that manages stress responses. It can help regulate cortisol thereby reducing anxiety and irritability. 

Magnesium also improves our insulin sensitivity meaning that our bodies are better able to use insulin and to regulate our blood sugar levels as well as regulating our nervous system (especially helpful with PMS symptoms and with PCOS)

Magnesium helps in thyroid hormone production and melatonin a hormone that regulates sleep. Quality sleep is essential for clear skin, hair growth and beautiful nails.

Magnesium sources; dark chocolate, dark green leafy vegetables, avocados, legumes, nuts, seeds

Wholegrains Carbohydrate

They contain fibre and vitamin B which is great for hormonal balance and elimination of spent hormones.

E.g. brown rice, quinoa, buckwheat

Seeds

Packed with zinc and selenium, these seeds are crucial for thyroid function and are a key player in hormone regulation. 

E.g sunflower, pumpkin, sesame

Healthy Gut Microbiome

Provide probiotics that support a healthy gut microbiome, which plays a vital role in hormone regulation

Our gut bacteria flourishing enables hormone production and balance

Foods; Yogurt, Kefir, Sauerkraut

Conclusion

Add the above foods into your diet to regulate hormones. A healthy diet is one of the most effective ways to balance your hormones. Give it a try.