Good Lifestyle

"I can not take it anymore!" said a mother of a colleague the other day, while visiting the eater, not that! desks. She had thyroid problems. "These are my hormones - they go crazy and I won 10 pounds to start." She turned to our research team: "What am I supposed to do?"

"Do not shoot the messenger," we said it. "Nourishes it."

You see, your hormones have a fairly important job when it comes to keeping your body and your mind operate at an optimal level. Think about them like chemical "messengers" who say to your body what to do. For example, "your thyroid hormones tell your body how to regulate your metabolism", explains Dr. Rob Silverman, author ofInside health. "And insulin, a hormone produced in your pancreas, regulates your use of blood glucose.

"Meanwhile, your sex organs produce estrogen (for women) and testosterone (for men). And your adrenal glands produce stress hormone cortisol."

With so many important functions, if your hormones are unbalanced, you will also be. "If you can not produce enough insulin, for example, you get diabetes," says Dr. Silverman. "If you can not produce enough thyroid hormones, you are gaining weight and you feel very tired and cold All the time. When you make too much cortisol, you feel stressed and anxious and preoccupiedfast weight loss, "Explains Dr. Silverman.

The surefire way to keep your balanced hormones is to eat food filled with nutrients that support the production of healthy hormones. Our team has developed this essential list for men and women. Incorporate them into your regular diet for advanced results and mark them25 best foods for menopause Because if you get a little more mature!

The next time you can dine, do not hesitate to say yes to this glass of red wine! "It contains resveratrol, a highly anti-inflammatory polyphenol whose advantages, such as the production of healthy hormones, come from its estrogenic properties," says the founder of Blawnde and the holistic health coach, Annie Lawless. Trinquires to that!

Eat this, not that! Recommended: Enjoy two glasses a week and discoverThe healthiest red wines - and which to buy!

The seed lines contain lignans, which are phytoestrogens that can help regulate estrogen levels in men and women. But another major advantage according to Dr. Silverman? "They help prevent breast and prostate cancers."

Eat this, not that! Recommended: One to two grams a day. Sprinkle them in oatmeal, a bowl of breakfast, bake bread or mingle with a smoothie. For other sneaky ways to melt fat, do not miss these20 weight loss turns you have not tried.

When you are stressed, your body becomes completely exhausted, especially because it increases the production of hormonal cortisol, which is produced in the adrenal gland. You know the idea of ​​"fighting or flying" responses to stressors? Cortisol can raise the immune responses of the body. "Our occupied culture keeps our body concentrated in cortisol, which can lead to the development of chronic stress and serious long-term complications," says Lisa Mikus, R & D, CCSC, CDN. "For example, high cortisol levels are associated with high blood glucose levels. When glucose levels are high for often and for prolonged periods of time, metabolic irregularities may occur as insulin resistance. These imbalances. Hormonal comprising high levels of cortisol, glucose and an increased insulin need can lead to a central abdominal obesity such as metabolic disturbances such as diabetes. "

So, how do you fight that? By eating meals and balanced snacks throughout the day to help stay emotionally regulated and reduce the risk of a cortisol tip. "A mixed meal includes whole grains and / or high fibercarbohydrates, lean proteins and healthy fats of the heart, "says Mikus." Consuming these macronutrients together with meals allows you to satisfy longer and helps reduce the chance to make blood glucose tips. "

Eat this, not that! Recommended: It is important to have balanced meals and snacks throughout the day to remain in a state of emotionally and reduce the risk of a peak of cortisol. "A mixed meal includes whole grains and / or high fiber carbohydrates, lean protein and healthy cardiac fats. Consume these macronutrients together with meals tough longer and helps reduce the chance to make glucose seeds", declares Mikus. "Try this mixed meal to help you check your cortisol levels: 4 oz from grilled and wild salmon with 1/3 mug of Farro and 1 cup mushrooms and spinach jumped into an olive oil to the citizen and 1 spoon of chopped garlic. "

Men should not hesitate to snack on these tasty seeds because they are rich in zinc, which mineral is helping to increase the production of testosterone in the body.

Eat this, not that! Recommended: Have 1/4 cup a week. For other healthy body hacks, read on these44 Ways to lose 4 inches of body fat.

Vitamin D is a very common deficiency among Americans and having an inadequate level of vitamin D is directly related to hormonal imbalances. Fight it? Help some shrimp. "Shrimp is a great way to strengthen your levels of vitamin D and in turn promoting the health of the hormone," says the law without law.

Eat this, not that! Recommended: Incorporate 5-7 medium shrimp per week in your diet

"There are many different hormones that make many different jobs throughout the body. It is a complex system that works on many factors, both internal and external. But one of the things many of these hormones have in common are the fats, "says Andrew James Pierce de sugarchecked. "Food grease is used by the body to synthesize hormones, especially sex hormones. Thus, a nutrition plan that does not include adequate fat consumption can interfere with hormonal equilibrium.

"On the low side," he continues, "the excess fat in the diet, especially the unhealthy type (think about fries and trans grease), can also throw hormones outside the 'balance." So, what are the fats you should opt? Healthy and essential fats, such as those found in olive oil, egg yolks, lawyers, nuts, seeds and fatty fish like salmon. All these will promote the optional hormonal function.

Eat this, not that! Recommended: About 30% of total daily calories should come from healthy sources of fat. For a 2,000 calorie system, it's about 65 g of fat. For the best full fat burners, checkThe 20 best fat foods for weight loss.

ACV helps your body convert proteins found in usable amino acid foods. The amino acids are building blocks for many different body processes, including the creation of your hormones. So, drinking a blast of apple cider vinegar, you give your body to your body what it needs to do hormones - addressing imbalances between estrogen, progesterone and testosterone.

Eat this, not that! Recommended: Incorporate 2 tablespoons in your diet by Dayp; those8 Dresses of Detoxification of Cider Vinegar Vinegar are a good place to start.

Cinnamaldehyde, an organic compound, cinnamon can help balance hormones in women by lowering the amount of testosterone produced by women, while increasing the amount of progesterone. Fyi, just sprinkle with cinnamon on your food will not provide you with all the benefits it offers. You will have to take it as a supplement.

Eat this, not that! Recommended: 2 to 4 grams a day

Vegetables such as Broccoli, Brussels sprouts, cabbage, cauliflower and cornometer cabbage all contain a phytonutrient called Indole-3-Carbinol. Dr Silverman explains that it is very important because indole-3-carbinol blocks the action of a estrogen metabolite related to estrogen-sensitive breast cancer.

Eat this, not that! Recommended: Eat two full goblets daily. And do not stop melt even more fat using these50 best weight loss tips - never!

Omega-3 fatty acids are the construction blocks of a group of hormones called eicosanoids, which have short-term local effects in the body. "Your body uses eicosanoids to deal with inflammation. If you do not have enough of these essential fatty acids in your diet, you will not be able to effectively produce eicosanoids," says Dr. Silverman. "Gras acids omega-3 are found in fat fish such as salmon and tuna, linen flax, dark green leaf vegetables, chia seeds, nuts and eggs. Fish oil supplements are a good way to be sure to have enough. "

Eat this, not that! Recommended: Have 250 mg to 1000 mg per day

Avoid sugary food and beverages-beware of apparently healthy foods, such as smoothies that can be loaded with additional sugar. "Keep the sugar found in natural foods, like eating an entire apple or piece of watermelon, rather than making it handle in a drink or a dessert," suggests your sugar level in stable blood and Stable blood glucose means stable hormone levels. "

Eat this, not that! Recommended: Choose fruit instead of cakes and ice cream for dessert, as well as midday snack. Aim about two portions of fruit a day. And drinking tea instead of juice. The editors to eat this, not that! test panels found on the7 days old flat belly teaLost up to 10 pounds in a week!

Sleep is the root of all good and evil. Get enough and you are on the right track for good health. Do not have enough and everything is likely to get out of the ball. "When you are deprived of sleep, the cortisol who should get up and fall into some ranges, gets a different rhythm and starts" stealing "hormone building blocks like estrogen and progesterone," says Denzel. "Before going to bed, do, of course, you have a small snack of rich protein - like cottage cheese and a little nut - magnesium and amino acids will help you sleep more deeply and wake up less the night . "Night is when hormones such as prolactin and growth hormone and these are a powerful immune system, metabolism and behavior modulators.

Eat this, not that! Recommended: Have 1/2 cup cottage cheese or 1 oz nut once a day.

The lowering of your body fat levels is an easy way to regulate your hormones. And a sure way to do it is to eat whole foods. "Trade your acellular carbohydrates-Think flour, pasta, breads - for cellular carbohydrates that include products such as beets, squash, potatoes, beans" recommends in Denzel. "This will automatically file the caloric density of your food, regulate your digestion and will help you reach a lower weight while feeling well fed."

Eat this, not that! Recommended: Go for two cups of vegetables by meal, cooked or raw

Eggs, meats, fish, legumes should be part of each meal, recommend in Denzel. These filling foods "reduce your appetite and promote healthy hormone levels through many amino acids and micronutrients such as magnesium, zinc and vitamins."

Eat this, not that! Recommended: You should eat 20-30 grams of protein with each meal based on your level of activity.

For an optimal hormonal scale, you must conduct your intestine. When your digestion is not optimal, hormones can not be properly metabolized. "Fermented foods, such as yogurt, kombucha, kefir, sauerkraut, kvass and kimchi can help restore the health of your intestine by introducing beneficial probiotics," says Galina Denzel, co-author ofEating well, well buckle, live well: 52 ways to feel better in a week. "Add specific foods - specific fibers such as the beneficial bacteria - Jicama, leeks, onions, jerusalem artichoke, a chicory root. These foods will serve as rich diet for beneficial bacteria and they will colonize your incentive easier." They will also help when you wonderHow to get rid of bloating.

Eat this, not that! Recommended: Go with a portion of probiotic food a day, like a glass of kombucha, 1/4 cup of sauerkraut, 1 cup of yogurt. You can increase slowly to two. For pre-biotic, include a cup of prebiotic food 3 times a week.
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