Hormone Havoc

Are you struggling to conceive? Feeling grouchy before your period? Suffering from conditions such as endometriosis or fibroids, premenstrual bloating, excessive appetite or headaches? Then read on! These conditions are all related to female hormone imbalance and this month we are looking at what you can do to bring hormones back into balance.
Here are our top 5 tips:

1) Eat more oily fish

Fish such as salmon, mackerel, tuna, trout, herring & sardines are all rich in omega 3 one of the essential fats. These oils are critical for improving the quality of your cells which in turn enables your hormones to work more effectively. Aim to eat 3 portions a week, although if you are trying to conceive you should limit your consumption of tuna to once a fortnight because of its potentially high mercury content

2) Put hemp oil on your salads & eat hemp seeds

Hemp oil is the richest dietary source of GLA, an omega 6 oil which is vital for hormone balance. Symptoms of GLA deficiency can contribute to PMS (especially breast tenderness). You may also wish to take a borage oil supplement as if your symptoms are quite severe

3) Cut Back on Sugary Foods

Sugar and refined carbohydrates are very disruptive to hormones because they act as stressors to the body. We all enjoy the odd sweet treat but try and find some healthier alternatives instead. Xylitol is a new sweetener which tastes just as sweet as sugar but has very little effect on blood sugar levels. It can be substituted ounce for ounce in cakes and biscuits. Visit our website www.thenutritionlink.co.uk for some healthy cake recipe ideas.

4) Increase your Fibre Intake

Fibre is critical for ensuring that old hormones are eliminated effectively from the body. If there is inadequate fibre in the diet then we can become constipated with the result that old hormones may be recycled. Increasing fruits, vegetables, wholegrains and pulses such as lentils and beans is a great way to improve fibre intake. Linseeds (sometimes known as flax seeds) contain lingans which have been shown to be particularly helpful for balancing hormones.

5) Have Lots of Green Leafy Vegetables

Green vegetables such as spinach, rocket, watercress, broccoli and kale are all rich in B vitamins and magnesium which are crucial for hormone balance. Aim to include at least one portion in your diet every day

Other Considerations

We offer a range of tests to help with infertility and hormone balance including the nutrient status panels, a comprehensive female hormone profile, the adrenal stress test and a sensitive urine thyroid profile. Please contact us on 01727 764 832 for more details.

Recipe for Hormone Balance – Salmon & broccoli Risotto

2 organic salmon fillets
1 large onion
1 large pack of fresh broccoli
Vegetable or fish stock cube or marigold bouillon powder
1 large mug of uncooked brown rice

Chop the salmon into small bite size pieces and set aside
Finely dice the onion
Cut the broccoli into small florets
Put a little olive oil into a large saucepan and heat gently.
Add the onion and fry until tender.
Add the brown rice and cover with boiling water and stock cube or bouillon powder
Bring to the boil and simmer gently until the rice is cooked (about 30 – 45 minutes).
In the meantime steam or microwave the broccoli.
Once the rice is almost ready, add the salmon and cook for 5 more minutes until cooked. Add the broccoli and bon appetite!

Is nutrition the missing link to your health?

www.thenutritionlink.co.uk
Tel: 01727 764 832

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