Experiencing hormonal imbalances during puberty, menstruation, pregnancy and menopause is common in females. Don’t suffer in silence, lifestyle changes can help you become happier. How do you know you are experiencing hormonal imbalances?
- Here are some common symptoms:
- Night sweats and hot flushes
- Persistent weight gain
- Loss of muscle mass & belly fat
- Low libido
- Insomnia and poor sleep patterns
- Fatigue
- Anxiety, irritability, mood swings and depression
- Gas, bloating & slow digestion problems
- Excessive eating and cravings
A lot also has to do with your current lifestyle. Poor diet, too much or too little exercise, stress, lack of sleep, birth control pills, pollution, toxins and xenoestrogens (synthetic chemicals) that you are exposed to every day contribute greatly to hormonal imbalances. Hormonal balance in a woman’s body is important for optimal health, including cancer prevention. Good news is there are simple ways to overcome this wave of hormonal turbulence. Here are some nutritional tips to help you keep your hormones in balance; Eat More Cruciferous Vegetables
- May fight excess estrogen to lower the risk for breast cancer
- Food sources: Broccoli, cabbage, brussel sprouts, cauliflower and bok choy
Increase Omega-3 Fatty Acids
- Contains antioxidant and anti-inflammatory properties
- Beneficial in reducing menstrual cramps and menopausal systems
- Food sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts, olive oil
Increase Vitamin D and Vitamin B
- Deficiency in vitamin B can contribute to feelings of depression
- Deficiency in vitamin D affects your weight and appetite and can lead to abnormal release of parathyroid hormone
- Food sources: Salmon, milk, eggs, yogurt, whole grains, lean beef
Consume Prebiotics and Probiotics
- Maintain optimal digestive health
- May help to lower the amount of estrogen reabsorbed back into your bloodstream, which may help regulate estrogen levels
Limit Caffeine and Alcohol Intake
- Caffeine and alcohol may trigger hot flushes or night sweats
- Avoid or limit to 1 cup per day
Avoid Sugar, Spicy and High-fat Foods
- Sugar is shown to exaggerate hormonal symptoms
- Eating low-fat foods helps to reduce hot flushes and weight-management
Reduce Omega-6 polyunsaturated fats
- Omega-6 fatty acids will increase inflammation in your body
- Reduce intake of vegetable oils like corn and sunflower, and meat products
If you make a consistent effort to improve your diet, digestive health and exercise regularly, you will have lower stress levels, improved sleep and be happier! If you would like to understand how health supplements can benefit you and your family members, CLICK HERE.
If you would like to seek professional medical advice and/or to conduct a personal health assessment for health and nutritional needs, call us at +65 6679 7867 or email us at customercare@tmcg.com.sg and our friendly medical concierge will be on hand to assist you.