Five Foods You Need for Happy Hormones over 45 🥑🥦🥜

As we age, our hormone levels naturally fluctuate and decline, which can lead to hormonal imbalances. The good news is that what we choose to eat plays a crucial role in supporting hormone health, particularly after the age of 45.

From balancing our insulin levels to creating a healthy gut microbiome, reducing inflammation levels and keeping our nutrient levels peak with each meal, by making conscious choices to include hormone-healthy foods in our diet and avoiding processed and sugary foods, we can positively impact our hormone balance and overall well-being after the age of 45.

Leafy greens: Dark, leafy greens like spinach, kale, and collard greens are rich in vitamins and minerals that support hormone balance. These include vitamin C, vitamin K, calcium, and magnesium. Full of fibre, nutrient dense and packed with antioxidants, leafy greens contain phytonutrients and phytoestrogens, which are plant compounds that have hormone-regulating effects in the body. These compounds can bind to oestrogen receptors and help modulate oestrogen levels, promoting hormone balance.

Salmon: Fatty fish like salmon, sardines, anchovies, trout, and herring are great sources of omega-3 fatty acids, which can help to reduce inflammation and support hormonal balance. Omega-3 fatty acids have also been shown to reduce the risk of heart disease, which is important for women as they approach menopause. Omega-3 fatty acids are essential fats that the body needs but cannot produce on its own. These fats play a crucial role in hormone production and regulation.

Nuts and Seeds: Another great source of healthy fats are nuts and seeds. These are rich in healthy fats, including monounsaturated and polyunsaturated fats. These fats are essential for hormone production and regulation. They provide a steady supply of energy and support the absorption of fat-soluble vitamins that are necessary for hormone synthesis. Flaxseeds are rich in lignans, a type of phytoestrogen that can help balance oestrogen levels in the body. Pumpkin seeds are packed with essential minerals like zinc and magnesium, which are vital for hormone production and regulation. Nuts like almonds, walnuts, and pistachios are rich in healthy fats and can help to balance hormones. They also contain vitamins and minerals like magnesium, which is important for maintaining healthy hormone levels.

Berries: Berries like blueberries, raspberries, and strawberries are packed with antioxidants, which can help to reduce inflammation and protect against hormone imbalances. They also contain fibre, which can help to regulate blood sugar levels and support healthy hormone function.

Fermented foods: The gut microbiome plays a crucial role in themetabolism and elimination of hormones, particularly oestrogen. The bacteria in the gut help break down oestrogen into forms that can be easily excreted from the body. An imbalance in the gut microbiome can disrupt this process and lead to oestrogen dominance or deficiency. Fermented foods like sauerkraut, kefir, and kimchi are rich in probiotics, which help to support a healthy gut microbiome. The gut microbiome also plays an important role in producing neurotransmitters like serotonin and dopamine, which are involved in mood regulation and hormone balance. Serotonin, for example, can impact the production of reproductive hormones such as oestrogen and progesterone. By nurturing a healthy gut microbiome, you can support proper hormone metabolism, reduce inflammation, optimise neurotransmitter production, facilitate gut-brain communication, and enhance nutrient absorption—all of which contribute to maintaining hormonal balance and overall well-being.

RECIPE

Roasted Salmon with Warm Quinoa and Winter Greens

Ingredients:

• 2 salmon fillets (about 170 grams each)

• 1 tablespoon olive oil

• Salt and pepper to taste

• 1 cup quinoa

• 2 cups vegetable broth

• 2 cups winter greens (such as kale or Swiss chard), chopped

• 1/4 cup dried cranberries

• 1/4 cup chopped walnuts

• Juice of 1 lemon

• Fresh dill or parsley for garnish (optional)

Instructions:

1. Preheat the oven to 200°C.

2. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.

3. Roast the salmon in the preheated oven for about 12-15 minutes, or until cooked to your desired doneness.

4. While the salmon is roasting, rinse the quinoa under cold water. In a saucepan, bring the vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed.

5. In a separate skillet, heat a tablespoon of olive oil over medium heat. Add the chopped winter greens and sauté for 3-5 minutes until they start to wilt.

6. In a serving bowl, combine the cooked quinoa, sautéed winter greens, dried cranberries, chopped walnuts, and lemon juice. Toss well to combine.

7. Divide the quinoa and winter greens mixture onto plates. Top each plate with a roasted salmon fillet.

8. Garnish with fresh dill or parsley if desired.

9. Serve the dish warm and enjoy!

Nutritional Information (per serving):

• Calories: Approximately 450-500 kcal

• Protein: 30-35g

• Fat: 20-25g

• Carbohydrates: 35-40g

• Fibre: 6-8g

Note: The nutritional information may vary depending on the specific ingredients and portion sizes used.

What you eat is just one aspect that contributes to your hormone health. When I work with my client, I take a holistic (and realistic!) approach to hormone health. Perimenopause and menopause is a time when your hormones are changing but you don’t have to suffer because of it. I want you to feel radiant at every age! I’ve got space for 3 coaching clients starting in June- book your free discovery call here to chat about how I can support you to have happy, healthy hormones and so much MORE!

I’m also always available to chat, reach out to me in DM’s! ​

I can’t wait to connect!

Until next time,

Beccy x