Nutrition for Balanced Hormones Cheatsheet

Why Nutrition Matters for Hormone Balance

• Hormones regulate metabolism, mood, energy, and reproduction
• Nutrition directly influences hormone production and function
• Balanced diet supports stable hormone levels and overall health

Key Nutrients for Hormonal Health

• Healthy Fats: Omega-3 and monounsaturated fats support hormone synthesis
• Protein: Provides amino acids needed for hormone production
• Fiber: Helps regulate estrogen levels and digestion
• Vitamins & Minerals:
  • Vitamin D: supports hormone receptors
  • Magnesium: regulates cortisol and insulin
  • B Vitamins: support adrenal and thyroid function
  • Zinc: involved in hormone metabolism

Foods to Include

• Fatty fish (salmon, mackerel) for omega-3s
• Nuts and seeds (flax, chia, walnuts)
• Leafy greens and cruciferous vegetables (broccoli, kale)
• Whole grains and legumes
• Avocados and olive oil
• Fermented foods for gut health

Foods to Limit or Avoid

• Processed sugars and refined carbs (can disrupt insulin balance)
• Excess caffeine and alcohol (impact adrenal and liver function)
• Highly processed and fried foods (promote inflammation)
• Artificial additives and preservatives

Lifestyle Tips for Hormone Balance

• Maintain regular meal timing
• Manage stress through mindfulness or exercise
• Prioritize quality sleep
• Stay hydrated
• Engage in regular physical activity