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Hormone Balance Through Food

The Healthy EmployeeAlcohol Hormone Balance Through Food

Hormone Balance Through Food

An imbalance in hormones can lead to a vast array of unpleasant side effects.

Symptoms of hormone imbalances can include:
Unexplained weight changeExcessive sweatingDifficulty sleeping
Dry skinBlood pressure changesChanges in heart rate
Weak or brittle bonesBlood sugar changesIrritability and anxiety
Long-term fatigueIncreased thirstDepression
HeadachesBloatingThinning hair
Blurred visionInfertilityChanges in appetite
ConstipationAcneAbnormal growths


There is a wide range of external factors that can have a negative impact on your hormone balance including stress, a lack of sleep, genetics, aging, unhealthy lifestyle choices and poor diet.

Foremost, it is essential to address gut health and inflammation. Inflammation, which is suggested to be the root of all disease – including hormonal imbalances – usually stems from your gut.

And since gut health plays a significant role in hormone regulation, having a gut-related issue also increases your chances for hormonal imbalances.


So how do you find your (hormone) balance?

1. Eat a balanced diet

  • 50% of your plate being vegetables or salad
  • 25% of your plate being lean protein such as chicken
  • 25% of your plate being complex carbohydrates such as brown rice or sweet potato
  • Healthy fat can be incorporated throughout, such as being cooked in olive oil or sprinkled with pumpkin seeds

2. Reduce inflammatory foods

  • Refined grain products: White flour, white bread, white rice, white pasta
  • Trans fats: Cakes, biscuits, margarine, doughnuts, pastries
  • Sources of added sugar: Confectionary, cakes, cookies, pastries, ice cream, fruit yoghurts
  • Hydrogenated oils: Margarine, vegetable shortening, packaged sacks, fried foods

3. Eat probiotic foods

  • Fermented: Yoghurt, kefir, kimchi, sauerkraut
  • High fibre: Fruit, whole grains, legumes
  • Prebiotic: Chicory root, oats, onion, bananas

4. Aim for 25-30g of fibre per day

  • Berries
  • Nuts & seeds
  • Pulses
  • Beans
  • Broccoli
  • Whole grains
  • Pears

5. Eat enough healthy fats

  • Olive oil
  • Dairy
  • Meat
  • Salmon
  • Nuts & seeds

6. Drink enough water

  • 1.5 -2 litres per day

7. Limit alcohol and caffeine

  • One alcoholic drink per day with at least two consecutive alcohol free days per week
  • 1-2 regular cups of coffee per day

Are you thinking about adding something to your health and wellbeing programme? Contact us here for more information on our Employee Nutrition Services. 

The Healthy Employee
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