Hormones: 3 dietary rules to know if you are a woman

Female physiology experiences unique hormonal variations throughout life: at puberty, during the fertile period and at menopause. These fluctuations in estrogen, progesterone and testosterone not only regulate reproduction, but also mood, physical development and metabolism.

To preserve their overall health – cognitive, muscular, bone – while maintaining a stable weight, women would benefit from understanding how to adapt their diet to their hormonal reality.

Dr. Mindy Pelz, an internationally recognized specialist in women’s health and a graduate in nutrition, sets out in her book three fundamental principles to know for a diet that supports female hormonal balance.

Rule #1: produce your hormones

Hormonal production, whether it takes place in the ovaries or adipose tissue, is orchestrated by the brain, more precisely by the hypothalamus. But stress, via cortisol produced by the adrenal glands, can disrupt this process.

“As with any recipe, the manufacture of hormones requires certain ingredients. All three sex hormones need basic nutrientsexplains Mindy Pelz. These essential elements are divided into four main families: vitamins, minerals, fatty acids and amino acids. » A lack of certain nutrients will impact hormone production.

All three sex hormones need basic nutrients

This is why to avoid deficits Mindy Pelz advises a varied and balanced dietwhich provides all these nutrients in sufficient quantity.

Rule #2: metabolize hormones

Producing hormones is not enough: the body must also be able to use and transform them correctly. “Two organs participate in this metabolism: the intestine and the liverexplains Mindy Pelz. If your intestinal microbiota is unbalanced or if your liver is saturated with toxic compounds, you will probably have difficulty processing your hormones correctly. »

Result: poorly metabolized hormones are not properly used by cells, and the excess is stored in fat. “Many women report weight gain after starting hormone therapy. This may be a sign that the body is unable to metabolize hormones, which it then accumulates in the form of fat. »

In particular, the gut microbiota is important for hormonal health because some of its bacteria metabolize hormones. To support it, choose:

• probiotic foods : lacto-fermented vegetables (sauerkraut, kimchi, pickles, etc.), kefir, cheese, yogurt, kombucha, tempeh, natto, miso, etc.
• prebiotic foods : garlic, asparagus, seaweed, flax, konjac, onion, leek, apple…

To learn more about lacto-fermentation, read: The magic of fermented foods

The liver also needs to be supported in its detoxification functions to properly metabolize hormones.

To support liver activity, read: 10 foods good for liver health

Rule #3: detoxify hormones

This rule is essential and often overlooked. Once they have been used by the body, sex hormones must be eliminated. This elimination is based on the proper functioning of the emunctories: liver, kidneys, intestine, skin and lymphatic system. Without effective detoxification, used hormones accumulate in fatty tissues where they can exert adverse health effects.

“The third rule of female nutrition therefore consists of consuming foods that support natural detoxification pathways, said Mindy Pelz. Fortunately, well-chosen foods can help them perform their functions better. By taking care of yourself and eating a balanced diet, you allow your body to more easily eliminate hormone waste. »

Water, fruits, vegetables… To find out more about foods important for kidney health read: What foods are good for the kidneys?

Thanks to these three main rules, you know the basics of a diet that respects your hormonal balance. All that remains is to create menus and recipes. In her book, Dr. Mindy Pelz provides numerous tips for building a nutritional program adapted to female physiology, including intermittent fasting strategies.

To find out more: The great book of women’s nutrition