![]() Hormones fluctuate dramatically throughout our lifetimes, and for women especially, they fluctuate dramatically just monthly. Hormones going hay-wire can contribute to weight gain, mood swings, and depression. There are actions within our own individual control that have significant effects on hormone production and metabolism. You guessed it: Diet and Exercise (and perhaps one you didn't guess or often overlook!) SLEEP. Today I will focus mostly on diet. We will keep it pretty simple too, eat more of these... and less of these... got it? Let's go. EAT MORE: Cruciferous vegetables (1-2 servings per day) - cabbage, broccoli, cauliflower, bok choy, brussel's sprouts Leafy greens (1-2 servings per day) - spinach, kale, swiss chard, collard greens, beet greens Berries, melon and citrus (1 serving per day) Raw nuts and seeds (1-2 servings per day) - consider soaking Ground flax seed (1 Tbsp daily) Beans (at least 1 serving per day) Whole grains (2 servings per day) Fish (2 servings per week) Healthy fats: avocados, olives, olive oil, and those mentioned above. EAT LESS: Artificial sweeteners (diet soda, etc) Processed foods Refined sugars Simple carbohydrates Trans fats and saturated fats Alcohol OTHER CONTRIBUTIONS: Sleep at least 7 hours per night Get out in the fresh air and breathe Sweat/Exercise Get into full spectrum sunlight as quickly as you can upon waking Maintain a healthy weight Consider supplements that may help (ask a qualified health practitioner) Take time to relax Pray
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AuthorCaitlin Johnson is a dietitian, wife, lover of ice cream, chef wannabe, California-girl, Christian, liver eating, "food-avore." Archives
February 2020
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110 N McClelland Street
Santa Maria, California 93454 |
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