Hormonal balance has been the goal I’ve been aiming for for years with every decision I make. Female hormones are complicated, and the smallest imbalances give annoying symptoms: acne, extra pounds, irritability, ovarian cysts, etc. Here’s what a breakfast should look like for balanced hormones and what not to do from now on.
If you document yourself about “hormonal balance” on TikTok or Instagram, you will notice that a significant piece of content focuses on breakfast. And that’s because the first meal of the day is crucial for hormonal balance throughout the day – breakfast sets the tone for the whole day, including in terms of good mood.
What does it mean to eat a hormone-friendly breakfast? Read the valuable advice of a nutrition expert:
1. Find the balance between proteins, fats and carbohydrates
Dietician Maggie Michalczyk told MindBodyGreen that the best breakfast is the one that contains balanced doses of nutrients. Naturally balanced meals contain protein, healthy fats and fiber-rich carbohydrates. For breakfast, look for foods like eggs, Greek yogurt, berries, nuts, seeds, avocados, and extra virgin olive oil.
Whole and natural foods “help to maintain healthy levels of hormones such as insulin (blood sugar level), cortisol (stress hormones) and others,” says the specialist.
2. Consume a smoothie as often as possible
A simple fruit smoothie may taste delicious on a hot summer day, but it’s not necessarily the best option for hormonal balance. Many fruits such as pineapple and mango (two popular smoothie ingredients) contain a large amount of sugar. Although there is nothing wrong with this, it is better to associate them with proteins and fats (to maintain hormonal balance).
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So if you’re throwing some fruit in the blender, consider adding ingredients like:
- Almond or peanut butter
- Greek yogurt
- almond milk
- coconut butter
- protein powder
If you want to balance your hormones because you have skin conditions (acne), you can even add a spoonful of collagen powder to this mixture. Collagen is especially useful during menopause (a hormonal change with a big impact on the body), because you experience a 30% decrease in collagen levels in the first five years of menopause, and then a 2% decrease every year. Always choose hydrolyzed collagen peptides, because they are the easiest to digest.
Other food supplements that will help you are hyaluronic acid, L-glutamine and vitamin A.
3. Have breakfast
Not everyone wakes up thinking about breakfast and that’s ok. However, research shows that the first meal may be more important than you think when it comes to hormonal balance. It has been proven that skipping breakfast increases hunger and the desire to eat throughout the day. Moreover, you may crave unhealthy foods, which messes up your hormones.
On the other hand, eating breakfast in the first hour after waking up increases the level of certain hormones such as GLP-1 and PYY, which are responsible for controlling hunger and food cravings.
It is true that intermittent fasting can be beneficial for some people, but it is not always the best solution when you suffer from hormonal imbalances (you have conditions such as polycystic ovary syndrome, dysmenorrhea, ovarian cysts, etc.).
What NOT to do – these things mess up your hormones
1. Don’t drink coffee as soon as you wake up
Coffee drunk on an empty stomach quickly increases the blood sugar level and upsets your cortisol, the stress hormone. It is best to drink coffee after eating breakfast. Hormonal balance specialists do not recommend drinking coffee after lunch.
2. Do not start your day with a meal rich in carbohydrates
Sugar in the first hour increases inflammation and messes up your hormones. Sugary cereals, pancakes and other types of typical American breakfasts contain large amounts of carbohydrates, while your body needs protein, good fats and fiber to function optimally throughout the day.
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3. Don’t sacrifice hours of sleep
Restful sleep is the basis of hormonal balance. If you have a chaotic sleep schedule, it’s time to tidy up – go to bed before midnight and try to stick to this time every night. Due to complex hormonal mechanisms, it has been shown that women need more sleep than men, so try to sleep 8-9 hours a night. You will see that your condition will improve every day.
Photo: Freepik.com
2023-06-09 05:49:01
#tricks #breakfast #balances #hormones #Andreea #Raicu
