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Hormonal balance and dietary support -

Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts.

She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets.

When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian.

She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes.

When we think about what to eat to nourish our bodies, hormones may not always be top of mind. But our hormones play a very important role in our bodies.

Hormones are chemical messengers that are part of the endocrine system and help with growth and development, metabolism and digestion, fertility, stress and mood and more. Pictured recipe: Salmon-Stuffed Avocados. When hormones get out of balance—too much or too little are produced or something interferes with signaling pathways—it can lead to issues like diabetes , weight loss or gain, or infertility, among other problems.

A healthy diet can help keep hormones in sync. Here's an overview of what your hormones control and which foods keep them balanced. What we eat affects the production of hormones and their signaling pathways. In contrast, pesticides, alcohol and artificial sweeteners can negatively impact hormones.

You need enough calories too. If your body doesn't feel like it's getting enough, it downregulates production of sex hormones. Your body doesn't know the difference between a war or famine or a new weight-loss diet you're following," says Azzaro.

Learn more about how losing weight can also slow your metabolism. Infertility, 'period problems' like PMS, heavy, painful periods, and migraines all can be signs that hormones are out of balance," says Ayla Barmmer, M. Sudden weight fluctuations or changes in energy levels could also signal a hormonal imbalance.

There are over hormones in the body. Estrogen, testosterone, cortisol, insulin, leptin, ghrelin and thyroid hormones are the most commonly known. These are linked closely to metabolism, fertility and mood.

Insulin: Insulin is released from the pancreas after you eat and takes sugar glucose from the blood to cells for energy. Insulin is also the hormone responsible for storing extra sugar as fat.

Leptin: This is released from fat cells and helps control appetite, maintain weight and tell the brain you are full. It's often referred to as the "satiety hormone.

Ghrelin: This hormone is responsible for stimulating your appetite and is often called the "hunger hormone. Thyroid hormones: Triiodothyronine T3 and thyroxine T4 help regulate weight, energy, temperature, growth of hair, skin and nails and more. Learn more about what may impact your metabolism, such as eating protein and drinking tea.

Estrogen: This is the female sex hormone that leads to changes during puberty and helps regulate menstrual cycle, maintain pregnancy, keep cholesterol in check and keep bones strong.

Testosterone: The male sex hormone that leads to changes during puberty; increases sex drive, bone density and muscle strength in both men and women. Cortisol: Cortisol is released in times of stress and increases blood pressure and heart rate.

Too much isn't good for your health, and it's often referred to as the "stress hormone. Adrenaline: Our "fight or flight" hormone is released in times of stress and increases heart rate. Melatonin: This hormone is released at night and prepares the body for sleep.

It's often called our "sleep-inducing hormone. Cauliflower, Brussels sprouts, kale, cabbage and bok choy are cruciferous vegetables too. Roast them with a drizzle of olive oil, which helps increase absorption of vitamins A, D, E and K or try them in our broccoli-cauliflower soup.

Fat and cholesterol are the building blocks of hormones. You need enough cholesterol to make sex hormones like estrogen and testosterone. The key is to choose fats high in omega-3s and to limit saturated fats and eliminate trans fats.

Salmon, canned albacore tuna, walnuts, flaxseed, olive oil, avocados and chia seeds are high in omega-3 fatty acids. The endocrine system uses hormones to communicate with the brain, which in turn boosts our mood and gives us better cognitive skills.

Try these healthy salmon recipes to get your fill. Add half an avocado to breakfast or lunch to help you stay full for hours, or use avocado in these healthy avocado recipes.

Barmmer agrees, noting, "It's important to avoid endocrine-disrupting chemicals, and it is well documented that glyphosate, for example, is an endocrine disruptor. But Azzaro notes that the benefits of eating fruits and vegetables far outweigh not eating them if you can't afford to eat organic.

Vitamin: vitamin D is a fat-soluble vitamin, so take it with your fattiest meal of the day to ensure absorption. Or, take your vitamin D and your fish oil supplement together. Vitamin D is a fat-soluble vitamin, so take it with your fattiest meal of the day to ensure absorption. As you can see, addressing the hormonal changes that come with menopause symptoms can sometimes mean walking a tightrope between finding relief and the hormonal balance and staying healthy over the long haul.

Hormone replacement therapy is a viable option for menopausal symptoms for many women. For postmenopausal women, maintaining balanced hormones becomes increasingly vital for overall health and well-being. Hormone imbalances, such as fluctuating progesterone levels and testosterone levels, can lead to a range of symptoms, including irregular periods, vaginal dryness, and even high blood pressure.

The delicate interplay of hormones, including luteinizing hormone, adrenal hormones, and thyroid stimulating hormone, impacts various aspects of the body, from the nervous system to bone health. Incorporating hormone-balancing supplements and essential nutrients like healthy fats into your diet can be a proactive step in addressing these hormonal challenges.

Are you struggling with the ups and downs of your hormone imbalance or fluctuations in menstrual cycle? Hormonal imbalances can disrupt your life in various ways, affecting your own mood swings, sleep, energy levels, and overall well-being. OBGYN Associates of Alabama is here to support you on your journey to full hormonal balance and harmony.

As experts in gynecology and obstetrics, we understand the unique challenges women face during different life stages, including perimenopause and menopause. Our team also offers a weight loss program to help you achieve your overall health and goals.

Prioritize your optimal health and well-being and explore natural ways to down stress, balance hormones, and alleviate symptoms associated with hormonal changes.

Take the first step towards a healthier, happier you by scheduling an appointment with us today. Your journey to hormone balance now starts here. Please complete our form or call us at for general questions or to get started. Weight Gain and Other Signs of a Hormonal Imbalance When our hormones are imbalanced , we may experience varied symptoms including: Major mood swings and irritability Trouble sleeping Increased PMS symptoms Poor digestion or irregular bowel movements Decrease in sex drive Painful periods Irregular menstrual cycle Weight gain Hot flashes May feel like a decrease in overall health Loss of energy and zest for life Elevated estrogen levels as well as other hormone levels As a result, bone health, our relationships and mental health may suffer, and we may feel as if our energy levels and quality of life has suddenly dropped dramatically as well.

A Healthy Diet is Key to Hormone Balance When it comes to using supplements to balance hormones and getting all the essential macronutrients and micronutrients necessary to balance hormones, we should always turn to food first. Magnesium is Essential to Balancing Hormones Magnesium is one of the most essential minerals to help balance thyroid hormones.

Choose Dark Chocolate for Magnesium and Other Health Benefits Last but certainly not least — dark chocolate makes our magnesium-rich list of foods! There are nine B vitamins in total, and certain foods contain specific vitamin Bs.

For example, salmon is an excellent source of many B vitamins. It contains B1, B2, B3, B5, B6, and B Leafy greens like spinach, kale, collard greens, and even romaine lettuce contain B9, also known as folate. Eggs are one of the best sources of B7, also known as biotin. They also contain B2, B5, B9, and B For vegans, a supplement is absolutely necessary.

And so is nutritional yeast, which is great sprinkled on popcorn. Nutritional yeast contains incredibly high amounts of B1, B2, B3, and B6, a fair amount of B9 and B12, and a little B5. Other foods with notable amounts of vitamin Bs are: Sunflower seeds Beef Trout Clams Mussels Oysters Turkey Chicken Milk Yogurt Beans Organ meats like liver Probiotics Probiotics are essential to healthy gut bacteria help balance out stress levels, hormone levels and hormones out.

Liver-Enhancing Nutrients Your liver is the hormone balance and primary organ that breaks down and rids the body of excess estrogen, a common cause of hormonal imbalance. Vitamin D3 Forty-one percent of Americans are deficient in vitamin D, according to a study published in the journal Nutrition Research.

Hormone Balance Supplements and a Balanced Diet vs. Thyroid Hormones For postmenopausal women, maintaining balanced hormones becomes increasingly vital for overall health and well-being. Ready to Regain Hormonal Balance and Improve Your Quality of Life? New Patients. Name Required First Last. Phone Required.

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How to prevent HORMONAL IMBALANCE naturally- Balance you Hormones