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Food is Medicine: How Nutrition Can Fix Your Hormones
Discover the potential of nutrition for hormonal balance.
Hormones: The Invisible Commanders of Your Body
Hormones are little chemical messengers regulate nearly every function in your body — energy levels, metabolism, mood, sleep, skin health, and even weight management. If you often feel tired, bloated, moody, or struggle with unexplained weight gain, it could be a sign that your hormones need attention.
The good news? You can support your hormonal balance naturally through nutrition—once you know what your body needs. A simple blood test at IVILOUNGE can provide personalized insights into your hormone levels and help you make the right dietary and lifestyle choices.
How Food Affects Your Hormones
Everything you eat sends chemical signals to your body, influencing hormone production, balance, and metabolism.
For example:
• Eating too much refined sugar can spike insulin, leading to weight gain, fatigue, and hormonal acne.
• Too much processed food and artificial additives can increase inflammation and disrupt estrogen levels.
On the other hand, a nutrient-dense diet with the right balance of protein, fats, and fiber helps stabilize hormones and improve energy levels.
This means that food isn’t just fuel—it’s also medicine for your endocrine system.
The Best Foods for Hormonal Balance
(1) Healthy Fats for Hormone Production
Hormones are made from fat and cholesterol, so eating high-quality fats is essential for healthy hormone levels.
Best Sources:
Avocados 🥑
Rich in monounsaturated fats and fiber to support estrogen metabolism.
Nuts & Seeds 🌰 (Almonds, Walnuts, Flaxseeds, Chia Seeds)
Packed with omega-3s that reduce inflammation and regulate cortisol.
Extra Virgin Olive Oil 🫒
Supports brain function and reduces oxidative stress on hormone-producing glands.
Wild-Caught Fatty Fish 🐟 (Salmon, Sardines, Mackerel)
A top source of omega-3s, which lower inflammation and balance insulin.
What to avoid:
Trans Fats (found in fried food, margarine, processed snacks).
Excessive Vegetable Oils (sunflower, soybean, canola) as they can increase inflammation.
(2) Protein: The Key to Satiety & Hormonal Health
Protein is crucial for the production of insulin, thyroid hormones, and growth hormones. It also helps reduce cravings and improve metabolism.
Best Sources:
Grass-fed Beef & Organic Poultry 🥩
Contains zinc and B vitamins, essential for testosterone and estrogen balance.
Eggs 🥚
Provide choline and vitamin D, which support thyroid function and cortisol regulation.
Lentils & Chickpeas 🫘
Plant-based proteins rich in fiber and iron for hormone balance.
Bone Broth
Supports gut health, which is directly linked to hormone regulation.
What to avoid:
Processed meats (high in additives and can disrupt gut health).
Low-protein diets, as they can reduce muscle mass and slow metabolism.
(3) Fiber-Rich Vegetables for Estrogen Detoxification
Fiber helps remove excess estrogen from the body, reducing the risk of hormonal imbalances, PMS, and bloating.
Best Sources:
Cruciferous Vegetables 🥦 (Broccoli, Cauliflower, Brussels Sprouts, Kale)
Help detoxify excess estrogen.
Leafy Greens 🥬 (Spinach, Swiss Chard)
Improve insulin sensitivity and reduce sugar cravings.
Sweet Potatoes & Carrots 🥕
High in beta-carotene, which supports progesterone production.
What to avoid:
Low-fiber diets (can lead to poor digestion and hormonal imbalances).
Excessive consumption of processed carbs and refined grains
(4) Adaptogenic Herbs & Spices for Stress Hormone Support
Some natural herbs and spices can help balance cortisol levels, reduce stress, and improve resilience.
Best Sources:
Ashwagandha
Supports adrenal health and reduces high cortisol (stress hormone).
Turmeric
Anti-inflammatory and beneficial for balancing estrogen and testosterone.
Maca Root
Helps with energy, libido, and menstrual cycle regulation.
Ginger & Cinnamon
Regulate blood sugar and support healthy digestion.
Warning symptoms of Hormonal Imbalance
• Fatigue and low energy
• Unexplained weight gain or difficulty losing weight
• Mood swings, anxiety, or irritability
• Skin issues, such as acne or dryness
• Sleep disturbances
• Irregular menstrual cycles or hormonal fluctuations
Factors that can disrupt Hormonal Balance:
• Excessive Caffeine & Alcohol
Can elevate cortisol and negatively impact sleep quality.
• Nutrient Deficiencies
A lack of essential vitamins and minerals, such as vitamin D, magnesium, and zinc, can disrupt thyroid function, stress response, and sex hormone production.
Ensure you’re getting:
Vitamin D (supports insulin regulation and sex hormones)
Magnesium & Zinc (essential for stress management and metabolism)
B Vitamins (enhance energy levels and mood)
• Skipping Meals or Overeating
Disrupts cortisol and insulin balance, making it more difficult to regulate weight and energy levels.
Your body strives for balance – it just needs the right fuel.
How a Blood Analysis Assist?
At IVILOUNGE, we provide a Comprehensive Blood Test that measures key indicators of hormonal health. With your results, we create a personalized nutrition and lifestyle plan designed to help you feel your best, naturally.
What We Test For:
Cortisol Levels
Assess stress and adrenal function.
Thyroid Function (T3, T4, TSH)
Crucial for metabolism and energy.
Estrogen & Progesterone
Affect mood, fertility, and menstrual health.
Testosterone
Important for muscle mass, energy, and brain function.
Insulin & Blood Sugar
Essential for weight management and energy.
Why Personalized Nutrition Matters
Every individual has unique hormonal needs. Rather than applying a generic approach, our expert health practitioners will analyze your test results and provide customized nutritional guidance that aligns with your body’s specific requirements.
✔ Feel more energized, balanced, and in control of your health.
✔ Make simple, sustainable changes that work for YOU.
Ready to get started?
It’s super easy. Just send us a message and we’ll book your test at a time that works for you.
Visit us at IVILOUNGE Zurich – Your health, optimized.
Whatsapp +41 443831234
