Hormones are needed for many significant physiological and behavioural processes in the body from controlling your appetite and weight to stabilizing your mood and metabolism. With such important functions, they are extremely sensitive and fragile. Any change in the environment of the host, for instance, like spikes in temperature or excess of chemicals, will have a direct effect on them. Stress and dietary changes also play significant roles. This means it is not only crucial to regulate certain lifestyle factors, but to incorporate the right foods into your diet.
What are the foods needed to achieve and maintain hormonal balance? ⠀
1.Flaxseeds and Sunflower seeds: These tasty and nutritious seeds can be added to smoothies or mixed into breads and other baked goods. Ideally, they should be bought from organic shops in order to avoid any mold or toxins that might be present in seeds when they are not stored the right way. You can find them in any organic shop in Dubai or the organic section of any big supermarket such as Carrefour.
2. Sweet potatoes: This delicious root vegetable, which is very conducive to keeping hormones healthy and happy, can be the carbohydrate option in any of your meals. Unlike white potatoes, they can be bought non-organic from any supermarket in Dubai because they don’t absorb pesticides. The glycemic index of sweet potatoes is also lower, which means they don’t tend to spike your blood sugar very fast!
Tip: A simple and quick way to prepare sweet potatoes is by cutting them into wedges, boiling them for 10 minutes, and roasting them in the oven with some rosemary and a spoon of ghee. Fresh, light, and easy!
3.Fatty Fish: Think wild salmon, sardines, etc. Just make sure to opt for small fish such as sardines or octopus to minimize your exposure to mercury. Alternatively, choose wild or organic for bigger fish such as salmon as they are less likely to be contaminated with harmful pollutants. Most of the fish you will see these days in supermarkets in Dubai, especially in the summer, are farmed! Ask for organic or wild to combat hormonal imbalance.
Tip: An easy way to get good quality omega on-the-go is with canned wild sardines, which you can buy from organic food stores. Keep them in your bag at the ready, add them to any Caesar Salad (you can buy these from any gas station or take-away restaurant), and don’t forget to eat the tiny edible bones! They are full of bioavailable calcium. Your body will need them to keep your bone health optimal and prevent osteoporosis.
4.Cruciferous veggies: Cauliflower, broccoli, cabbage, and broccoli sprouts. Also known amongst us at Yutopia as “food for happy hormones”! And known amongst nutritionists as the “Clean Fifteen.” They can be non-organic since they do not absorb pesticides. This means that you can find them in all supermarkets in Dubai. Keep in mind, frozen cruciferous veggies are just as nutritious as fresh. They can even be added to smoothies. But if they are cooked, they could lose their crunchiness and thus, their deliciousness.
Hack: Try cabbage juice with a smidge of ginger for the best detox smoothie!
5.Green Leafy veggies: Kale, spinach, and all greens. As they are on the dirty dozen list, green leafy vegetables should always be bought organic since they absorb a lot of pesticides. That being said, cauliflower and broccoli are not that susceptible to pesticides, so they don’t have to be organic.
6. Broccoli sprouts: These germinated seeds can be put on virtually everything from avocado toast to smoothies. They are easily found in organic shops.
7. Avocados :Delicious and nutrient-rich, they can be added to salads, toasts, and smoothies or eaten alone. They also don’t have to be organic, so you can buy them from any store!
b. Hummus with avocado on toast
c. Avocado with eggs
8. Seaweed: This is a great source of iodine. Seaweed can be used instead of bread to make wraps. They can also be eaten as crisps/chips. You can easily find both in all organic shops and big supermarkets. A study was done in 2011 to assess the dietary intake of iodine for the Japanese people because of its health benefits and impact on the thyroid.
a. When you’re out for sushi, order a seaweed salad.
b. There is a seaweed sprinkle you can buy from organic shops and use as a garnish for salads, eggs, and so much more.
At Yutopia, Dubai, we do comprehensive hormonal DUTCH TEST which cover all hormones and their metabolites. We also customize diet plans to address hormonal imbalances and tailor treatment plans to support you throughout the entire process.