Balancing Hormones

One of the most common causes of skin problems, low mood, sleep issues and lack of energy is a hormone imbalance. This doesn't necessarily have to be an imbalance that requires medication or causes serious health problems, but you might be surprised how much a few tweaks to your diet can alter and re-balance your hormones and improve chronic issues.

Most women suffer from some symptoms of pre-menstrual syndrome (PMS) at some point in their life and many suffer throughout their entire adult life. However making sure that you aren't deficient in certain nutrients and minerals and altering your eating habits around the time that you're most affected (for some this is the week leading up to their period, for others it's the first few days of their period only) can go a long way to reducing symptoms and improving the way you feel.

PMS can impact every system within the body including the immune, digestive, endocrine (hormone), circulatory, skin and nervous systems. Common symptoms include anxiety, mood swings, irritability, sugar cravings, headaches, fatigue, bloating and water retention. Factors such as stress, an unhealthy diet, smoking, drinking alcohol and consuming stimulants such as caffeine can have a major impact on your hormones so it is important that you look after your body and are mindful of what you eat in order to reduce the severity of these symptoms.

Whether you suffer from PMS or you just suspect that your hormones may be off-kilter, these tips should help to improve the way you feel.


Stabilise Blood Sugar Levels

Cherries: The perfect low GI sweet treat.

• Reduce refined and processed foods such as ready meals, takeaways, white bread, white pasta, pastries, biscuits, cake and chocolate.
• If you crave sugar, opt for bright berries and cherries - they're packed with vitamin C, antioxidants and an abundance of other essential nutrients, but they are low GI, meaning their sugars are released more slowly than those in other fruits (and much more slowly than those refined foods), so you'll still get the sweetness without the spike and dip in energy.
• Reduce caffeine, alcohol and stimulant drinks such as Red Bull.
• Reduce salt intake.
• Increase complex carbohydrates such as wholemeal bread, whole wheat pasta, brown rice and oats.
• Increase fibre by eating plenty of vegetables and fruits with their skins on as well as eating plenty of wholegrains (in complex carbohydrates).
• Eat regularly, every three to four hours, and don't skip meals or ignore hunger.
• Make sure you're getting enough essential fatty acids (Omega-3 and Omega-6) from eggs, walnuts, seed oils, oily fish and flax/linseeds.

Watercress: Rich in calcium.

Increase These Nutrients

Calcium

• Milk, 
• Cheddar cheese
• Plain, fat-free yoghurt
• Cottage cheese
• Broccoli
• Almonds
• Celery (especially the leaves)
• Watercress

Zinc

• Lentils
• Raw, unsalted nuts (Brazils, almonds, cashews etc.)
• Red meat (in moderation)
• Shellfish
• Eggs

Bananas: Full of energy boosting B vitamins.

Vitamin B6

• Onions
• Watercress
• Cabbage
• Bananas

Vitamin B12

• Oily fish
• Liver
• Tofu
• Fortified cereals
• Milk, cheese and eggs

Nuts: Packed with zinc, calcium and magnesium.

Magnesium

• Cod
• Cannellini beans
• Salmon
• Brazil nuts
• Mackerel
• Cashew nuts

For Period Pain

Mint: A natural digestive healer and great for reducing period pain.

• Tarragon and mint are powerful anti-spasmodics, meaning they're great for overcoming cramps. Use the fresh herbs in food or drink mint tea. 
• Eat foods rich in calcium
• Drink plenty of water
• Avoid dairy (so get your calcium from nuts and green veggies)
• Avoid alcohol