Simple Eating Rules for Hormonal Harmony

Nearly every bodily function is regulated by hormones.

Yet, the majority of people believe that complex detoxes, supplements, or drastic diets are necessary to achieve hormone balance.

It's not.

Consistent daily routines, particularly the way you organize your life and prepare your meals, are the foundation of hormonal balance.

Remember the HORMONES Framework

Half Plate Vegetables- Vegetables should make up half of your plate. Fiber from the veggies increases sensitivity to insulin. promotes the balance of estrogen and the gut lessens inflammation.
Optimal protein (20-25 g per meal)-Include protein in each meal. It lowers the hormones that cause appetite and keeps blood sugar levels stable, it also supports reproductive and thyroid hormones.
Real carbohydrates (only whole grains)-Select whole grains over polished ones, Oats, millets, and brown rice have a slower increase in glucose, they also help in improved regulation of insulin. Quality is more important than quantity.
Move daily- Walking after a meal improves insulin sensitivity. Strength training improves hormone response. Metabolic medicine is movement.
Omega 3 fatty acids - Fatty fish, nuts, seeds, and olive oil– necessary for the synthesis of hormones, cut down on inflammation, increase your level of satiety.
Night routine–: Sleeping for at least seven hours per night. Insulin, cortisol, leptin, and ghrelin are all disrupted by inadequate sleep. Hormonal healing cannot be achieved without sleep.
Eliminate Stress and Get Rid of Extra Sugar– it helps in reducing cortisol levels.
Sugar–Cut back on sugary drinks and added sugar.

Follow HORMONE for balanced hormones

Remember order of eating

Fiber first– Start your meals with fibers – raw vegetables/unstrained soup, for satiety
Protein- after fibers, have your proteins next to prevent insulin spike and ensure satiety.
Carbohydrates last- after proteins, have your cereals with its accompaniments to slow down the glycemic response of the body.

Snacks- people need to snack “smartly” in order to have balanced meals and prevent overeating during the meal. Some examples of smart snacking are

Having a fistful of roasted chana/makhana to replace fried savoury snacks.
Whole dal salad- even a small portion of it can be quite satiating and help us to meet our daily protein and fiber requirements.
Fruits with healthy fats- pairing any seasonal fruit with healthy fats such as- seeds/dry fruits will help in preventing glucose spikes and can be a fulfilling snack.

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