© 2017 NATALIE FERRIS - PERSONAL TRAINER

HOW FOOD CAN HELP YOUR HORMONES

February 3, 2019

Hormones work best for the body when they are in balance and the foods you eat can have a huge affect in getting it right.

 

Whether you are trying to get pregnant(where hormone balance is essential) or just want to minimise the symptoms of diseases such as Endometriosis or PCOS, you can follow these tips I've come across on my own journey. They could even benefit you if you just want to make your PMS symptoms a little easier!

 

1- During your period: MENSTRUATION

 

-Eat blood-nourishing foods to replenish blood loss. These include lean organic meats, fish, eggs, black beans, lentils, dark leafy greens, broccoli and dark berries.

 

-Increase Vitamin C to help absorb iron. Citrus fruit such as lemons and limes, mango, cherries, potatoes, tomatoes, strawberries, peas and watercress

 

2- PRE OVULATION- FOLLICULAR PHASE

 

-Eat foods rich in Vitamin E during this time to nourish the growing follicle and quality of eggs. Nuts, seeds, whole grains, sweet potato, leafy greens, avocados, whole grains and lean meats.

 

3- OVULATION

 

-Vitamin B is important in this phase to assist the release of your egg and encourage implantation( if pregnancy is your goal). Lots of leafy greens, whole grains, eggs and lean meat.

 

-Zinc helps with cell division and the production of progesterone- Fish, poultry, eggs, whole grains, shellfish, nuts and seeds and chickpeas and lentils.

 

PINEAPPLE IS A GREAT FRUIT TO EAT AFTER OVULATION AS IT CONTAINS BROMELAIN WHICH THICKENS THE UTERINE LINING- GREAT FOR IMPLANTATION

 

4- PRE MENSTRUATION- LUTEAL PHASE

 

-Cooked foods is best during this time to keep your uterus warm and progesterone levels high. Nutritious soups are ideal.

 

-Avoid processed food, caffeine, alcohol and sugar especially during this week as this can contribute massively to PMS symptoms such as cramping and bloating

 

-Increase your water and fibre intake to help your liver metabolise oestrogen.High oestrogen levels is one of the main causes of PMS symptoms. 

 

I can definitely say that since adopting these simple tips my periods have been sooooooo much better. Cutting out coffee, sugar and alcohol has left me with significantly less pain building up to menstruation! Previously I would start to feel symptoms up to a WEEK before and the last month I didn't feel anything till the day of and it wasn't enough to need to take any painkillers! GAME CHANGER!!!

 

Getting to know your body is so essential if you are trying to conceive now or plan to in the future. Hormone balance is key and a lot of women don't even realise there are things they can do to help this at each stage of their cycle! 

 

 

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