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Anti-inflammatory eating for hormone health

Research shows how important an anti-inflammatory diet is for hormone health (see references listed at bottom) . In this blog I am focusing on progesterone and estrogen, but there are many other hormones that benefit from an anti-inflammatory diet as well.

Why do you want healthy hormones? Well, they help you feel good! 

  • Elevated and stable mood 
  • Increased energy without all the ups and downs 
  • Decrease or elimination of menstrual-related symptoms (such as cramping, bloating,  back-ache, headaches, fatigue, and mood swings).

One way to improve the anti-inflammatory quality of your diet is by eating more omega-3 foods, and less omega-6 foods.

  1. More omega 3’s: fatty fish (salmon, mackerel, herring, halibut, sardines, anchovies), walnuts, hydrated chia seeds, ground flaxseed, and hempseed are all great options.
  2. Less omega 6: Limit fried foods like chips and french fries, “vegetable oil” (such as corn, soybean, safflower, and sunflower oils), and crackers made with vegetable oils
  • You may find an omega-3 supplement is really helpful to meet your needs for this essential oil (especially if you aren’t going to eat salmon twice per week!). I recommend Nordic Natural’s ProEPA Xtra. This supplement is quality tested to ensure it doesn’t have heavy metals, AND it will not give you fish-burps. You can find it here, and receive 15% off:

Another strategy to improve hormone levels? Seed cycling. 

Seed cycling involves eating specific seeds during your cycle. These super seeds provide your body with specific fats that allow your body to make estrogen and progesterone at the right time, so you can feel your best. 

  • Days 1-14 (Day one is the first day of your period): Eat two tablespoons of ground flaxseed or pumpkin seeds
  • Days 15-28 (or until the beginning of your next period): Eat two tablespoons of ground sunflower seeds or sesame seeds. 

Want more info about seed cycling and how it works? Dr. Jolene Brighten has a great post here:

Not sure how to apply these tips to your lifestyle? Request a consultation, we will create a plan individualized for you. You got this!

Resources:

Deutch B. Menstrual pain in Danish women correlated with low n-3 polyunsaturated fatty acid intake. Eur J Clin Nutr. 1995 Jul;49(7):508-16. PMID: 7588501.
https://pubmed.ncbi.nlm.nih.gov/7588501/
Rahbar N, Asgharzadeh N, Ghorbani R. Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. Int J Gynaecol Obstet. 2012 Apr;117(1):45-7. doi: 10.1016/j.ijgo.2011.11.019. Epub 2012 Jan 17. PMID: 22261128.
https://pubmed.ncbi.nlm.nih.gov/22261128/

2 thoughts on “Anti-inflammatory eating for hormone health”

  1. Thank you for this information, I do believe that I should concentrate on cutting back with the fried foods. Chips and french just hit the spot sometimes.

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