International Women’s Day 2025: Never feel that your body is out of the sink – constant fatigue, unexplained weight gain, or mood that seems to come out from anywhere? This can not only be stress or busy schedule – your diet can play with your hormones.

Hormones control everything from metabolism and energy levels to sleep and mood. But wrong food options-very much sugar, processed snacks, or nutritious food-can throw them out of balance, which can cause thyroid issues, insulin resistance and other health problems. But not worry! We came in contact with health experts, who naturally share ways to support your hormones through smart food habits.

Relationship between diet and thyroid hormones

The thyroid gland produces the essential hormones such as T3 (Triodothyronine) and T4 (thyroxin), which controls metabolism. For optimal work, the body requires important nutrients such as zinc, selenium, magnesium, folic acid, vitamin B12 and vitamin D3. Lack of these micronutrients can slow down primary hypothyroidism, metabolism and cause fatigue, weight gain and other complications.

According to DT. Manjari Chandra, Max Super Specialty Hospital, Clinical and Functional Nutritionist at Gurugram, “The food we eat directly affects the thyroid health. Processed and packed foods, sophisticated sugar, white rice, and polish grains lack essential nutrients, which requires the thyroid gland to function properly. ,

Foods that can contribute to thyroid dysfunction:

processed foods

Tind and canned foods

Sophisticated sugar and white flour

Polish grains and white rice

Long -term transported and packed foods

Nutrition role in the levels of progesterone and testosterone

Hormones such as progesterone and testosterone are important for reproductive health, muscles and energy levels. Both require essential nutrients like zinc, magnesium, iodine, folic acid, vitamin B12, and vitamin C, D, and E.

“Vitamin deficiency, especially vitamin D and B12, may be symptoms such as irregular periods, low energy and mood, which are signs of all hormonal imbalances,” Dr. Rashi Agraval, Kokilaben Dhirubhai Ambani Hospital’s advisor is called endocrinologist.

Effect of insulin on hormonal health

Insulin is a major metabolic hormone that controls blood sugar. Excessive consumption of simple carbohydrates-as sophisticated flour-based foods, white rice, polished lentils, and sugary beverages grow for spikes, which increases the risk of insulin resistance. Over time, it can contribute to type 2 diabetes, weight gain and hormonal disorders such as polycystic ovary syndrome (PCOS), which affects metabolism and fertility.

As Dr. Rashi Aggarwal explains, “High diet in sophisticated carbohydrates and sugars inhibit the level of insulin, which in turn causes hormonal imbalances, leading to issues such as weight gain, fatigue and even reproductive challenges.”

Foods helping to regulate insulin levels:

Drinking grains like brown rice, millet and whole wheat

High-fiber foods like pulses, beans and fresh vegetables

Healthy fats like nuts, seeds, coconut and olive oil

Protein sources like fish, eggs and lean meats

How to adapt hormonal welfare through diet

To support hormone balance, experts recommend including the following diet habits:

Choose complete, organic foods: fresh vegetables, fruits, and whole grains support hormonal health.

Include healthy fat: nuts, seeds, coconut oils, ghee, and olive oil provide good fat required for hormone production.

Eat lean protein: Fish, eggs, beans and legumes support muscle growth and metabolic health.

Stay hydrated: Drinking plenty of water water helps in metabolism and hormonal processes.

Border processed and packed foods: Reducing sophisticated sugar and artificial additives reduces hormone disintegration.

According to DT. Manjari Chandra, “a balanced diet that contains whole foods and essential micronutrients, plays an important role in maintaining hormonal health and preventing imbalance.”

Dinner

1. Chinese and processed foods

Additional sugar and processed foods trigger insulin overproduction, leading to insulin resistance, weight gain, PCO and inflammation. In addition, insulin resistance changes progesterone and estrogen ratio, further enhances hormonal imbalance.

“Consuming too much sugar can cause insulin spikes and a vicious cycle of accidents, which greatly affects reproductive hormones and metabolism,” Dr. Rashi Aggarwal has warned.

2. Dairy and traditional meat

Commercial dairy and meat often contain growth hormones, which can increase estrogen levels in the body. Obese women are at high risk of hormonal issues such as PMS, hormonal acne, endometriosis, and fibroids due to additional estrogen risk from non-vegetarian diet.

3. Caffeine and Wine

Consumption of additional caffeine, especially at night, increases cortisol levels, harassing estrogen and progesterone balance. Chronic stress-inspired cortisol height can cause adrenal fatigue, anxiety and sleep issues. Alcohol also disrupts liver function, spoils the hormone metabolism and slows down estrogen detoxification, which increases the risk of imbalance.

“Consumption of high caffeine, especially in the evening, can affect sleep and stress hormone regulation, causing worse hormonal imbalance over time,” DT explains. Manjari Chandra.

Hormonal health foods

1. Healthy fat

Since adrenal steroids are obtained from hormone cholesterol, it is necessary for hormonal balance to include healthy fat.

Best Source of Healthy Fat:

olive oil

Fatty fish

Nut (almond, walnut)

Seeds (linseed, chia, pumpkin seeds)

avocados

Rich in omega -3 fatty acids, flaxseed and walnuts help reduce inflammation and support brain function, help in hormonal regulation.

2. Crucifer vegetables

Vegetables such as broccoli, keel, Brussels sprouts and cauliflower help in detoxing extra estrogen. These fiber-rich vegetables promote liver function, digestion and waste eradication, which helps maintain hormonal balance.

Dr. Rashi Aggarwal said, “Cruciferous vegetables support the lever’s detoxification pathway, which helps in the breakdown and elimination of additional hormones.”

3. Protein and fibertting lean proteins (fish, eggs, beans, and lentils) as well as whole grains, fruits and vegetables stabilize blood sugar levels and prevents excessive insulin secretions, reduces hormonal disruptions. Fiber also helps to detoxify the body by binding and removing additional estrogen.

Lifestyle tips for hormonal balance

1. Management of stress increases long -term stress cortisol levels, negatively affecting reproductive hormones. Stress-management techniques such as attention, yoga and deep breathing exercises help regulate the levels of cortisol and support overall hormonal balance.

2. Quality sleep can achieve poor sleep, causing cortisol levels, insulin resistance, and hormonal disagrees. Maintaining a consistent sleep schedule improves overall welfare.

3. Hydrated water plays an important role in digestion, toxic and metabolism. Herbal tea with adaptogen such as Ashwagandha can also support adrenal health and hormone balance.

A poor diet can significantly disrupt hormone production, causing thyroid issues, irregular periods, insulin resistance, and other health problems. However, by creating a conscious dietary option-consumption of nutrients-eroding foods, involving healthy fats, and avoiding processed items can support you hormonal balance and overall well-being.

As Dr. Rashi Aggarwal explains, “By creating a mindful food choice and adopting a hormone-friendly lifestyle, women can naturally support their hormonal health, increase fertility, and feel more energetic every day.”

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