Keeping (or Obtaining) A Healthy Hormone Balance

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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