Cut the caffeine (a little is ok). Caffeine can cause chaos in our endocrine system (a collection of glands that secrete hormones), so try swapping that second Americano of the day for a herbal tea.
Water. It keeps you hydrated (obviously), flushes out toxins, and alleviates bloating. Proper water balance in the body helps to maintain hormone balance.
Sleep. Lack of sleep could be one of the biggest hormone stressors. Ensuring you get your eight hours can make the difference between being a beauty or a beast.
Eat whole foods (always). Whole grains, fruits, veggies, and lean proteins will help stabilize your blood sugar and, in turn, even out your mood.
Avoid processed sugars. These may provide you with a quick energy boost, but they can also cause you to crash and burn. If you need a sugar fix, turn to fruit, such as berries or apples, or a Greek yogurt drizzled with honey.
Avoid excess sodium. A little salt is ok, but a lot can affect your sodium-water balance (aka bloating), which can affect the kidneys and, in turn, affect hormone release.
Avoid soy. Soy has many great health benefits, but it can affect hormone balance. Itâ€™s best to stay away from all soy products if you have hormone concerns.
Get some exercise. Nothing too intense, because this can actually worsen a hormone imbalance. Do something easy and light such as walking, restorative yoga, or a short bike ride. This helps alleviate stress and improve blood flow. Which leads us to the last tip…
Reduce your stress. Easier said than done, right? Stress spikes cortisol levels (the fight or flight hormone). On occasion this is ok, but prolonged stress can suppress immunity and has been linked to abdominal weight gain. No thanks!
Try this simple whole foods dinner to help curb any crazy craving
TURKEY QUINOA MEATBALLS & SPAGHETTI
1 tbsp. olive oil
4 cloves garlic – minced
1 can tomato paste
2 cans Italian plum tomatoes, diced – no salt
2 tsp. chopped oregano leaves
1 tbsp. honey
1â„4 cup basil leaves – torn
1 lemon – zested
1 lb. turkey meat, ground
1 cup quinoa, cooked
1â„4 cup grated Parmesan – plus more for serving
1â„2 cup finely chopped onion
2 cloves garlic – minced
2 tbsp. Italian parsley leaves – chopped
2 tsp. thyme leaves – chopped
1 egg – lightly beaten To taste sea salt and freshly ground black pepper 1 lb. quinoa, spelt or brown rice spaghetti
Sauce: In a 4-quart saucepan, heat the oil over medium heat. SautÃ© the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, and oregano. Bring all the ingredients to a simmer, reduce heat, and cook for approximately 30 minutes or until liquid has evaporated slightly. Season with salt, pepper, and honey to taste, add lemon zest. While sauce is cooking, make meatballs.
Meatballs: Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 inch balls and place on a baking sheet. Brown in sautÃ© pan or bake in the oven, and then add to sauce when browned and cook through. Add fresh basil at the end of cooking. Cook pasta according to package directions, and then toss with a bit of sauce. Garnish with meatballs, freshly chopped herbs, and parmesan.