Hormones are tiny chemical messengers that coordinate body functions. They are responsible for Fertility, Weight management, Blood sugar control, Food intake & Digestion, Energy release & balance and many other functions.
As a registered dietitian who deeply values a holistic approach to health, I understand how delicate and complex hormonal imbalances can be which is why there are certain pieces of advice I consciously avoid giving my clients. Instead, I offer practical and research-backed alternatives that support long-term health and balance.
1. “Just Count Calories”
Why I Avoid This Advice: While calorie counting can be useful for weight management, it often oversimplifies the complexity of hormonal health. Hormones like insulin, cortisol, and thyroid hormones are influenced by the quality of the foods we eat, not just the quantity.
What to Do Instead: Focus on nutrient-dense foods. Emphasize a diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats. These foods support hormonal balance by providing essential vitamins, minerals, and antioxidants.
Research Insight: A study published in the Journal of Clinical Endocrinology & Metabolism highlights how diets high in refined sugars and processed foods can exacerbate insulin resistance, a key factor in hormonal imbalance .
2. “Cut All Carbs”
Why I Avoid This Advice: Eliminating all carbohydrates can disrupt your energy levels and metabolism, especially since carbs are your primary energy source. Low-carb diets can also lead to deficiencies in important nutrients and fibers.
What to Do Instead: Select complex carbohydrates such as whole grains, legumes, and vegetables. These provide a steady release of energy and maintain stable blood sugar levels, crucial for hormonal balance.
Research Insight: The American Journal of Clinical Nutrition reports that high-fiber diets can help regulate hormones by improving insulin sensitivity and promoting satiety .
3. “Avoid Fats Completely”
Why I Avoid This Advice: Healthy fats are essential for hormone production. Completely avoiding fats can lead to deficiencies in fat-soluble vitamins and essential fatty acids, disrupting hormonal function.
What to Do Instead: Include healthy fats from sources like avocados, nuts, seeds, and oily fish. These fats are crucial for the production of hormones like estrogen and testosterone.
Research Insight: A review in the Journal of Lipid Research emphasizes the role of omega-3 fatty acids in reducing inflammation and supporting hormonal health .
4. “Exercise Excessively”
Why I Avoid This Advice: While regular exercise is beneficial, over-exercising can increase cortisol levels, a stress hormone that can disrupt hormonal balance and lead to fatigue and other health issues.
What to Do Instead: Engage in moderate, balanced exercise routines. Activities like yoga, walking, and strength training can help manage stress and support overall hormonal health.
Research Insight: A study in the Journal of Endocrinology found that moderate exercise helps reduce cortisol levels and improve insulin sensitivity, which is beneficial for hormonal balance .
5. “Just Take Supplements”
Why I Avoid This Advice: Supplements can be helpful but relying solely on them without addressing dietary and lifestyle factors is ineffective. Hormonal health is better supported through a holistic approach.
What to Do Instead: Focus on a balanced diet and lifestyle first. Supplements should complement—not replace—a nutritious diet. Prioritize sleep, manage stress, and avoid toxins as part of your strategy.
Research Insight: Research published in the Nutrients journal indicates that while supplements can support hormonal health, they are most effective when used alongside a balanced diet and healthy lifestyle .
Conclusion
Managing hormonal imbalances is about more than following strict rules or quick fixes. It involves nurturing your body with the right nutrients, managing stress, and adopting sustainable, healthy habits. By focusing on a holistic approach, you can achieve better hormonal health and overall well-being.
At Mumina Wellness Solutions, we offer Nutrition Coaching Programs that are individualized. One of our best we have the Monthly Coaching Program that aims to teach you the basics of Nutrition, offer accountability and hold your hand to prompt behavior and lifestyle changes that will help improve your general wellbeing. The cost of the program is Kshs. 3,000.
We also have a one on one coaching program for Kshs. 10,000 for more personalized care. Reach us through: +254723899429/muminawellness.com, Follow us on YouTube: https://youtu.be/00DtG77SZwM
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