Plenty of fruit, veg and wholegrains is also the cornerstone of a nutrient-rich, diverse diet, which will help to set your body up to counter hormone fluctuations.
3. UPFs are doing you more harm than you realise
Ultra-processed foods (UPFs) contain a lot of artificial additives that your body may struggle to process. “They are high in endocrine disrupting chemicals (things that look like hormones) and place a high toxic load on your liver, disrupting the normal function of hormones hugely,” says Charlotte.
They are also thought to harm your gut health – “They can disrupt the microbiome due to high levels of preservatives” – which will have a knock-on effect on your overall wellbeing. And if your diet is packed with UPFs, you won’t be getting enough of the good nutrients from wholefoods that keep your body healthy.
4. It’s true, meat can boost your testosterone
“Low testosterone can be associated with low sex drive, low mood, difficulty with orgasm, insomnia, muscle loss, bone loss and crying easily,” says Charlotte. In terms of foods to counter this, she recommends zinc-rich foods: “Oysters, pumpkin seeds, beef liver, beef and chicken – particularly if you have had a meat-free period in the past or currently. Protein and fats in the diet are essential for good testosterone production.”
Moving your body more, and building muscle, is particularly important for low testosterone, she adds.
5. Soya can help with menopause symptoms
“Soy is what is called a phytoestrogen, which means it has a similar structure to human oestrogen and can mimic the effects of natural oestrogen,” explains Charlotte. Oestrogen levels plummet during menopause, which is the main cause of common symptoms like hot flushes and night sweats, vaginal dryness, decreased libido and mood swings.
“Phytoestrogens like soy can help mitigate and reduce these symptoms in their severity as they ease the drop in oestrogen. It’s important, though, to get very good quality organic soy products that are minimally processed for best results. I’d look to eat them once or twice a week maximum as too much can affect some detox enzymes.”
Other foods containing phytoestrogens are flaxseeds and lentils.
6. Seed-cycling might be worth a try
‘Seed-cycling’ involves eating particular seeds at particular points of your menstrual cycle. Because of their high nutritional value, many believe that adding seeds to your diet can help support your body during hormonal flux. Charlotte explains: “Seeds are great sources of antioxidants, omega 3 and 6 fatty acids, protein, carbohydrates, fibre, zinc, potassium, phosphorus, magnesium and high levels of other trace minerals (calcium, sodium, manganese, iron and copper) all of which are needed for good progesterone production post-ovulation.”
While it wouldn’t be her first line of treatment for hormonal problems, Charlotte says, “There is some preliminary research and small studies, particularly around PCOS treatment, that looks positive.”
7. Oily fish really are a good thing
You’ll have heard about the benefits of oily fish for brain and heart health, but they’re also hugely important for hormones. As a source of good quality fats and lean protein, salmon, trout, sardines and mackerel contain the essentials for hormone production.
Protein is also important for helping to manage blood-sugar levels and support muscle maintenance in menopausal women.
If that wasn’t enough, oily fish is also one of the few food sources of vitamin D, and the bones in sardines are an excellent source of calcium. Both these nutrients are key to improving bone health and fighting osteoporosis – a common problem for post-menopausal women.
Charlotte James (cjhealth.co.uk) is a health coach and nutrition advisor
