As our bodies age, our hormone levels will start to change. Men will experience a lower level of testosterone while women experience lower levels of estrogen hormones. Incorporating these foods into your diet can help support hormone balance.
Legumes
Legumes like chickpeas, lentils, and beans are rich in fibre, protein, and phytoestrogens—plant-based compounds that mimic estrogen in the body. For women, these phytoestrogens can be particularly helpful to balance estrogen levels, particularly during menopause, when estrogen levels drop. The high fibre content in legumes also helps in regulating blood sugar, which can reduce insulin spikes to help maintain hormone levels.
Avocados
Avocados are packed with healthy monounsaturated fats, essential for hormone production. Hormones such as estrogen, testosterone, and progesterone are made from cholesterol and fats, so a diet that includes healthy fats helps supports their synthesis. Avocados also contain potassium and magnesium, both of which help regulate stress hormones such as cortisol, reducing the risk of hormonal imbalances which can occur due to stress.
Salmon
Rich in omega-3 fatty acids, eating more salmon can help reduce inflammation, promoting heart health, and supporting brain function—all essential for balanced hormone production. Omega-3s also help regulate cortisol, the stress hormone, while supporting healthy testosterone and estrogen levels. Vitamin D, found in salmon, is another key nutrient linked to hormone regulation, particularly in maintaining bone health and supporting the immune system.
Flaxseeds
Flaxseeds are rich in lignans, a type of phytoestrogen, which can help balance estrogen levels in both men and women. For women, they may help alleviate some menopausal symptoms, while in men, lignans can support prostate health. The high fibre content in flaxseeds also helps maintain gut health, which plays a key role in hormone metabolism. Additionally, flaxseeds provide omega-3 fatty acids, which can help with overall hormonal balance and reducing inflammation.
Pomegrantes
Pomegranates contain antioxidants and compounds that may block excess estrogen production, which can be beneficial for hormone balance in both men and women. These antioxidants help fight oxidative stress, which is linked to hormone imbalances and ageing. By reducing inflammation and oxidative damage, this in turn can also help protect against conditions associated with hormonal changes, such as cardiovascular issues and bone loss.
The Gut - Hormone Connection
Good gut health is closely tied to hormone balance. The gut microbiome plays an active role in metabolising hormones. For instance, certain gut bacteria can influence the way estrogen is metabolised and either removed or recirculated in the body. An unhealthy balance in gut bacteria, can lead to hormonal imbalances by causing estrogen to re-enter circulation instead of being eliminated, potentially leading to conditions like estrogen dominance.
Furthermore, the gut-brain axis—the two-way communication between the gut and brain—regulates stress hormones like cortisol. A healthy gut can help keep cortisol levels in check, preventing chronic stress from disrupting other hormone systems. Maintaining a healthy gut can support smoother hormonal transitions as we age, aiding in everything from mood regulation to maintaining healthy energy levels. P3 Gut Builder is an easy daily staple for to nourish your gut and build a healthy balance in the gut microbiome. A daily serve of this powerful triple-action Postbiotic Tonic helps to fast track beneficial metabolites straight to your gut for digestive health and overall wellbeing.
