Nurturing female hormones – how diet and lifestyle play a role

Sometimes a pitch lands in my inbox at exactly that the right time, and that was the case when I first came across Dominique Ludwig, who is a Nutritionist MSc and Nutritional Therapist mBANT, and full of brilliant advice.

I will admit that one of the reasons I created YOMU was so I could find new and interesting experts to help with my health and wellness, as well as yours, and the piece Dominique wrote for the magazine was a real eye opener for me and I know I will make some changes as a result of her ideas.

Take a read and let me know what you think because I know right know, the more control we can take when it comes to eating well, exercising for strength and generally working on ourselves now, for a stronger future, the better.

Over to Dominique………

During our reproductive years the female hormone cycle is akin to an orchestral symphony with different hormone appearing, like instruments, at different times of the month to create the perfect setting, ultimately to create a new life. But often this process does not always run as smoothly as Beethoven’s 5th symphony, and during the perimenopause can start to resemble a school concert than a beautiful recital. The most important thing to remember is that our diet and lifestyle can play a role in how our hormones behave!

Oestrogen is primarily made within the ovaries,  but can also be manufactured in the adrenal glands, adipose tissue, liver, and skin. We normally see oestrogen peaking at ovulation before tapering off in the latter phase of our cycle. In contrast, progesterone takes centre stage during the cycle's second phase, predominantly produced by the corpus luteum (or the egg as it travels to the uterus). Maintaining a harmonious hormonal cycle is crucial, as disruptions can manifest in various conditions like premenstrual syndrome (PMS), menopausal symptoms, polycystic ovarian syndrome (PCOS), and more.

So, what should we be eating more of?

Lean Protein Foods: Proteins are the building blocks of our body, but also help to keep us full up for longer and stabilise our blood sugar control.  This can help to reduces craving for sugars and snack foods. Fill ¼ of your plate with heathy proteins, such as beans, lentils, tofu, meat, fish, shellfish, yogurt, cheese, nuts and seeds.

Vegetables and Fruits: Incorporating a colourful array of vegetables and fruits ensures a rich intake of fibre, vitamins, and phytonutrients vital for immune support and gut health. Cruciferous vegetables and sulphur-containing varieties like onions and garlic aid liver function and are important for breakdown of excess oestrogen. Aim for around 250g of different vegetables at all your main meals.

Increased FIBRE – Fibre adds bulk to the stool and helps us to excrete excess hormones from our body. Fibre also feeds our microbiome and supports microbes in the gut that can influence oestrogen metabolism called the estrobolome! Chia seeds and milled flax seeds are you new friends.

Mindful Carbohydrate Consumption: Opting for whole grains and complex carbohydrates over refined counterparts helps maintain stable blood sugar levels, thereby positively influencing hormone balance. This includes choices like quinoa, sweet potatoes, and oats while limiting refined products like white bread and sugary snacks.

Eat 3 balanced meals a day, and try not to snack in between: Again, this can help us manage our blood sugar control more effectively and help to prevent us snacking on sweet or refined treated in between. Sugar and snacking may not be your friend if your hormones are playing up!

Increase foods with natural plant phytoestrogens: These are substances which occur naturally in plants that are thought to act like mild form of oestrogen in the body.  They can be consumed when oestrogen is too low or too high having a balancing effect on both. Soy and flaxseeds are the richest sources of phytoestrogens.   

Sprinkle milled flaxseeds into your yogurt, smoothies or porridge. Flaxseeds are the richest food source of food lignans.

Eat smaller amounts of soya products, such as tofu, miso, tempeh; and edamame beans are probably the best form

Other Lifestyle Factors

Maintaining Optimal Weight
Striving for a healthy weight range minimises hormonal disruptions associated with excess or inadequate body fat, particularly the visceral fat stored around our tummy area and organs.

Regular Exercise and Stress Management
Engaging in moderate physical activity and implementing stress-reducing practices like meditation or yoga has been shown to have a positive effect on our natural hormone rhythms.

Minimising Exposure to Hormone Disruptors
Many chemicals found in soft plastics, and pesticides have been shown to act as hormone disrupters in our body. They work in the opposite way to phytoestrogens.  Avoid plastic drinking bottles, heating foods in plastic packaging and wash all fruits and vegetables carefully or choose organic where possible.  

Prioritising Whole Foods Over Processed Options
Try to give processed and convenience foods a wide birth. These foods are mostly nutrient poor and can be  laden with additives and preservatives, supports liver function and aids in hormone detoxification processes.

Sometimes we overlook the effects that our diet and lifestyle can have on our own hormone balance and how small changes can sometimes have a dramatic effect on our symptoms, our wellbeing or mood and our weight but I hope this helps you make some sense of what can be done to feel good at all stages of life.

Dominique 

Dominique works with many high-profile and A-list clients, known and respected for her discretion, expertise, and trustworthiness which could be why she was voted one of the top 15 nutritionists in the UK. Her nutrition programmes are designed to support women and she is the founder of the Nutrition and Lifestyle Programme Renew Reset Recharge®, a pioneering nutrition, weight management and lifestyle programme that has been carefully created to support gut health and hormone health as well as her newer Triple 30 programme. 

More details can be seen at www.dominiqueludwig.com & you can follow at www.instagram.com/dominiqueludwig_nutrition