Here are five essential food groups that every woman should include in her diet, especially those over 35, to help balance hormones.
1. Phytoestrogens
Just like a car that runs continuously without maintenance accumulates dirt and eventually stops working, the human body is constantly exposed to toxins. Over time, these toxins build up unless they are flushed out. One of the most dangerous toxins that accumulate in both men and women is xenoestrogens harmful estrogens found in junk food, plastics, synthetic cosmetics, hair sprays, shampoos, and other personal care products.
To counteract these harmful estrogens, it is crucial to include phytoestrogens in the diet. Phytoestrogens are beneficial estrogens that help detoxify the liver and remove xenoestrogens from the body. The best sources of phytoestrogens are cruciferous vegetables such as cabbage, broccoli, kale, celery, and other leafy greens. Make sure to consume a bowl of these vegetables daily. They aid in liver detoxification, provide good estrogens, and help eliminate toxic estrogens.
If xenoestrogens continue to accumulate in the body, they can lead to serious health problems such as fibroids, estrogen toxicity, and uterine complications that may result in the removal of the uterus. Women with excessive xenoestrogen buildup often experience painful menopause.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that the body cannot produce on its own, so they must be obtained through diet. Without omega-3s, inflammation in the body cannot be reduced. After the age of 40, inflammation increases significantly in women because their reproductive potential declines, and they approach menopause. The body perceives menopause as an emergency, triggering the release of cortisol (the stress hormone), which further increases inflammation.
To counteract this, it is essential to include omega-3s in the diet. Sources of omega-3s include egg yolks, desi ghee (clarified butter), coconut oil, olive oil, and ground nuts and seeds. Women should ensure their diet includes desi ghee, coconut oil, extra virgin cold-pressed olive oil, and at least two egg yolks daily.
3. Good Fats
One of the biggest challenges during menopause is fluctuating blood sugar levels. The best way to stabilize insulin levels and prevent sudden spikes and drops is by consuming healthy fats.
Among carbohydrates, proteins, and fats, healthy fats are the best macronutrients for maintaining stable insulin levels. To achieve this, consume eggs with yolks, meat with its natural fat, and cook food in desi ghee, coconut oil, or olive oil.
Desi ghee is particularly beneficial for overall health as it strengthens the heart, bones, skin, hair, immune system, and digestion. Use it as a primary source of healthy fat in your diet.
4. Probiotics
Probiotics such as Lactobacillus acidophilus and Bifidobacterium strains are crucial for women, especially after 40 when estrogen levels begin to decline. Low estrogen can weaken bones, damage skin and hair, disrupt heart function, and affect thyroid health.
To maintain gut health, include probiotics in your diet. If expensive probiotic supplements are unaffordable, a natural and cost-effective alternative is buttermilk (chaach). To make buttermilk, mix three parts yogurt with one part water, add a pinch of salt, and whisk for 3-4 minutes. This is an excellent natural probiotic.
Another beneficial probiotic is apple cider vinegar. Mix one teaspoon of apple cider vinegar in a glass of water and drink it through a straw 30 minutes before breakfast. This helps increase stomach acid levels and balance hormone levels, both of which naturally decline after 35.
5. Adaptogenic Herbs
After 40, the body experiences stress-like conditions due to hormonal changes. Adaptogens are natural herbs that help regulate stress hormones.
One of the best Ayurvedic adaptogenic herbs for women is Shatavari. It is 100% organic, has no side effects, and can be used by women from teenage years (13 years) to old age (80 years). Shatavari is one of the most beneficial herbs ever known for women’s health.
Other beneficial adaptogenic herbs include:
• Ashwagandha
• Ashoka
• Amla (Indian gooseberry)
• Pomegranate seeds
Pomegranate seeds are particularly powerful phytoestrogens and are highly beneficial for women’s reproductive health.
By incorporating these five essential food groups into their diet, women can significantly improve hormonal balance, reproductive health, and overall health as they age.