Consejos para una dieta que equilibre las hormonas: Alimentos principales que ayudan a equilibrar las hormonas

When your hormones are out of balance, you can feel it—maybe it’s fatigue, mood swings, weight changes or irregular periods. The good news? What you eat can play a big role in getting things back on track. If you’re looking for more information on foods that help balance hormones, you’re in the right place.

Certain foods are packed with nutrients that support hormone production, reduce inflammation, and help your body manage stress. Let’s explore some of the top foods that can help balance hormones naturally—and keep you feeling your best.

Most important hormones to know

Hormones are our body’s chemical messengers that impact the regulation of our metabolism, mood, fertility, growth, development, blood sugar, and so much more. Our body makes over 50 hormones daily to help regulate a variety of systems and keep us healthy.

We’re going to focus on these five hormones in particular:

• Cortisol
• Sex hormones (estrogen, progesterone, LH, FSH, testosterone)
• Melatonin
• Insulina
• Thyroid hormones (T3, T4, TSH)

There are many reasons as to why your hormones may not be functioning properly, from lifestyle factors to underlying medical conditions or medications you’re taking. It’s important to talk with your doctor if you notice any changes in your health, especially your energy levels, menstrual cycle, hair or sleep patterns, as these may be signs of hormone imbalances.

Foods that help balance hormones

What you put on your plate can have a big impact on your hormone health and how you feel every day. Individual nutrient needs vary, but incorporating these foods into a balanced diet can help supply your body with the nutrients it needs to function optimally.

Cortisol

Cortisol is a hormone made by your adrenal glands that helps your body respond to stress, manage blood sugar and control inflammation. Often called the “stress hormone,” cortisol naturally rises and falls throughout the day.

Cortisol can be elevated due to autoimmune conditions, chronic stress or a condition called Cushing’s Syndrome. Elevated cortisol can lead to problems like fatigue, weight gain, trouble sleeping and a weakened immune system.

Diets filled with omega three fatty acids, legumes, produce and whole grains are full of antioxidants and anti-inflammatory compounds that can help reduce cortisol levels and support overall hormone health.

Here are a few examples of antioxidant-rich and anti-inflammatory foods to incorporate into your diet:

• Arándanos
• Fatty fish, like salmon and tuna
• Leafy greens
• Cúrcuma
• Chocolate negro

Be mindful of alcohol and caffeine intake, as these can increase cortisol levels in the body.

Sex hormones

Sex hormones—like estrogen, progesterone, testosterone, luteinizing hormone (LH) and follicle-stimulating hormone (FSH)—help regulate the menstrual cycle, fertility, sex drive and even mood and energy levels.

When they become unbalanced, it can lead to issues like irregular periods, infertility, acne, weight gain or fatigue. Sex hormones can be elevated or low due to PCOS, endometriosis, age, chronic diseases, eating disorders, hormone disorders or lifestyle habits such as an unbalanced diet or lack of sleep.

If you’re looking to boost your sex hormone health through your diet, focus on unsaturated fats, fiber and protein—and in general, eating enough calories, as undereating or extreme dieting can impact the production of sex hormones.

These sources of healthy fat are a great place to start:

• Olives and olive oil
• Aceite de canola
• Semillas
• Nueces
• Miseria
• Aguacates

Another nutrient to pay attention to is vitamin D. Vitamin D is involved in fertility, fertility hormone production and the reproductive system as a whole—so this vitamin is crucial to sex hormone health.

Exposure to sunlight is the primary way your body produces vitamin D, so make sure you’re getting a little sun on a regular basis. If you’re at risk for skin cancer, talk to your doctor about how to get sun exposure safely without sunblock, which decreases vitamin D absorption.

You can also ask your doctor if you’re worried about your vitamin D levels. Supplementation is sometimes recommended. Food sources of vitamin D include fatty fish, egg yolks and vitamin-D fortified foods.

Melatonin

Melatonin is a hormone your body makes to help regulate your sleep-wake cycle. It's often called the “sleep hormone” because it rises in the evening to help you feel sleepy and lowers in the morning to help you wake up.

Melatonin can be impacted by caffeine intake, light exposure, jet leg, alcohol consumption, age and health conditions. When melatonin is disrupted, it can lead to trouble falling asleep, staying asleep or feeling rested during the day.

To optimize your melatonin levels, be mindful of your daily alcohol and caffeine intake. Focus on eating foods that are high in tryptophan and magnesium, both of which can help improve sleep.

Tryptophan:

• Dairy
• Nueces
• Plátanos
• Huevos
• Semillas

Magnesium:

• Nueces
• Milk
• Cherries
• Prunes
• Salmón
• Cereales integrales
• Tofu
• Legumbres
• Leafy greens

Some foods may also help our bodies make more natural melatonin, including tart cherries, eggs, milk, fish, nuts and goji berries.

Insulina

Insulin is a hormone made by the pancreas that helps your body use sugar (glucose) from the food you eat for energy. When insulin is out of balance, it can cause problems like high blood sugar.

Insulin can be elevated due to Type 2 Diabetes, PCOS, a tumor on your pancreas, or a genetic mutation. Over time, imbalanced insulin can lead to serious health issues if not managed properly.

To help balance blood sugar levels and prevent spikes, make sure every meal is built around protein, fiber and fat. All three slow down the digestion and absorption of blood sugar, making it easy for your body to maintain better blood sugar control and insulin release.

Focusing on getting these three things—protein, fiber and fat—at mealtime and at least two of them at snack time can help manage glucose and insulin levels.

Here are a few solid combinations of foods for blood sugar balance:

• Apple and peanut butter
• Eggs, cheese, spinach, and whole grain toast
• Dairy or coconut-based curry, chickpeas and veggies
• Corn tortilla, bell peppers, onions, garlic, pinto beans, ground beef, and avocado

Thyroid hormones

Thyroid hormones, made by the thyroid gland in your neck, help control your metabolism, or how your body uses energy. When thyroid hormone levels are too high or too low, it can cause issues like weight changes, fatigue, mood swings or trouble focusing.

Thyroid hormones can be dysfunctional due to autoimmune conditions (like Hashimoto's or Graves’ disease), hyperthyroidism or hypothyroidism, fertility conditions, eating disorders, thyroid nodules/cancer and weight fluctuations or dieting.

For thyroid health, it’s important to make sure you’re eating enough calories, and specifically enough carbohydrates. Relying on your hunger and fullness cues to eat enough energy throughout the day can also help you meet your caloric needs. If you feel disconnected from your hunger/fullness cues, talking with a dietitian might be helpful.

Specific nutrients that are important for thyroid health are vitamin B12, vitamin D, iodine, selenium, iron and zinc. Let’s break down some of the top food sources of each.

Iron and zinc:

• Legumbres
• Animal proteins
• Brócoli
• Cereales integrales

Vitamin B12:

• Animal proteins
• Vitamin B12-fortified foods
• Nutritional yeast

Iodine:

• Iodized salt
• Milk
• Seaweed products (nori)

Vitamin D:

• Vitamin D fortified milk or orange juice
• Salmón
• Tuna
• Yemas de huevo

Selenium:

• Huevos
• Cereales integrales
• Yellowfin tuna
• Nueces de Brasil

Building your hormone balancing diet

It’s important to build a hormone balancing diet that you feel is sustainable and tailored to your needs. All foods can fit in a healthy and well-balanced diet. Incorporating more of the foods above may help regulate your hormones and help you feel your best.

If you have a condition like PCOS, diabetes, Hashimoto’s or Graves’ disease, there may be more tips and tricks to help you manage these conditions. Ask your doctor for more personalized support.

If you’re looking for more information on how to support your hormone health, connect with a dietitian or speak with a doctor today.