Hormone Balance Through Nutrition

Hormones are the unsung heroes when it comes to overall health. They work tirelessly to keep us energised, healthy and happy, but they can only do so much on their own.


When we look at the intricate inner workings of the body and it’s innate expertise in keeping up balanced and healthy, we often overlook the parts we cannot see. Our hormones, the chemical messengers secreted in our endocrine system from the glands that travel throughout the body via the bloodstream, are in charge of regulating our bodily processes. They control everything from our metabolism and sex drive to mood and the look and feel of our skin and hair.


It’s so important for us to help maintain the production, balanced levels and overall health of our hormones and hormonal pathways. Some of the crucial building blocks for these hormones include cholesterol, healthy unsaturated fats and amino acids. By eating a whole foods diet with a balance of clean proteins, healthy fats and antioxidants we can further promote good overall health within the body.


Clean proteins include nuts, seeds, quinoa, lentils, beans and good quality, grass-fed meat, fish and eggs. High quality meat can sometimes seem expensive, however, the compounds that are now found in conventional meat are showing huge health risks and can contain hormone disruptors like xenoestrogens. Xenoestrogens are a compound that directly mimic estrogen and can take up space in their target cells creating an imbalance in estrogen and other hormones. Quality meat is the one place I recommend “investing” in for the peace of mind and quality of protein and nutrient being consumed.


Healthy fats include a range of foods containing Omega 3, 6, 9. These healthy unsaturated fats are crucial for hormone production, hormonal pathway health, brain function and neural pathway communication. Omega 3 sources include wild salmon, walnuts and chia seeds. The best sources of Omega 6 is hemp seeds. Omega 6 is found readily available throughout our daily diet so it isn’t as crucial to seek this fat. Omega 9 is highest in avocados, half an avocado is the recommended daily serving of Omega 9.


Antioxidants help to counteract the effects of oxidative stress on the body and they can help to reduce the amount of free radicals that are able to latch onto the cell receptors. Great sources of antioxidants include leeks, onions, garlic, dark berries, eggplant, pumpkin and spinach.


By increasing our intake of these whole foods we can help to support the overall health and function of our systems within the body, especially the endocrine system and it’s glands that work tirelessly to secrete the hormones that are crucial for the bodily functions keeping us alive and well.


Here’s one of my favourite meals for hormone support!

I’m not one to play by the rules and use a strict recipe, I believe our taste buds and intuition are the best guides so please just roll with it and do whatever feels right! You may be on a budget or a tight timeline and the best you’ve got it throwing this all together and that’s perfectly fine!

Blackened Kumara with Avocado Salsa & Brown Rice


Chilli powder

Onion powder

Cayenne powder

2 kumara

Avocado salsa

1 avocado cubed

Half a red onion

Fresh lime juice


Brown rice smothered in coconut oil and himalayan salt

Slice the kumara into thin chunks, drizzle olive oil over them and rub the spice mix to evenly cover the slices. Bake in the oven until crispy.


While the rice is cooking, mix together the salsa ingredients and keep to the side.


In bowls help yourself to brown rice and place the kumara slices and salsa on top, Enjoy!!



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