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The Role of Diet in Hormonal Balance for Women

August 28, 2025 by Dr. Lori Gore-Green

Hormonal balance is a key factor in overall health, yet many women experience fluctuations in hormone levels throughout their lives, particularly during puberty, menstruation, pregnancy, and menopause. While hormonal imbalances can be influenced by a variety of factors, including genetics and lifestyle, one area that often gets overlooked is diet. The foods we consume can play a crucial role in supporting or disrupting our hormonal health.

Our hormones are deeply interconnected with the food we eat, and certain nutrients can help support the body’s natural processes for regulating hormones. A diet rich in whole foods, healthy fats, fiber, and protein can help to stabilize hormone production, while a diet high in processed foods, sugars, and unhealthy fats can contribute to imbalance. For example, refined sugars and processed foods can cause insulin resistance, which in turn affects estrogen levels, potentially leading to conditions like polycystic ovary syndrome (PCOS).

One of the most important nutrients in maintaining hormonal health is healthy fats. Omega-3 fatty acids, found in foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts, play a significant role in regulating hormones and reducing inflammation. These fats are essential for the production of hormones like estrogen, progesterone, and thyroid hormones, all of which have a direct impact on reproductive health.

Fiber is another crucial element. A fiber-rich diet helps the body eliminate excess hormones, such as estrogen, through the digestive system. Vegetables like broccoli, cauliflower, and kale are not only rich in fiber but also contain compounds called indoles, which support the metabolism of estrogen and may reduce the risk of hormone-related cancers.

Proteins—especially plant-based sources like beans, lentils, and tofu—are vital for stabilizing blood sugar levels. When blood sugar spikes and crashes, it can trigger the release of stress hormones like cortisol, which can interfere with the balance of other hormones in the body. Maintaining stable blood sugar levels through balanced meals can reduce the risk of hormonal imbalances and promote better overall health.

Finally, avoiding excessive caffeine, alcohol, and processed sugars is essential for hormonal balance. These substances can interfere with the production of certain hormones, increase cortisol levels, and negatively impact fertility.

For women looking to optimize their hormonal health, making mindful food choices is an excellent place to start. A nutrient-dense, whole foods-based diet not only helps regulate hormones but also improves energy levels, reduces inflammation, and supports overall well-being.

Filed Under: Dr. Lori Gore-Green, Women's Health Tagged With: diet, health, nutrition, Women's Health

Why You Should Consult Your Doctor Before Making Diet Changes When You Are Pregnant

September 30, 2024 by Dr. Lori Gore-Green

Pregnancy is a time of immense change, both physically and emotionally. As your body adjusts to support the growth of a new life, the decisions you make about your health can directly impact your baby’s well-being. One of the most critical aspects of this journey is your diet. While it’s common to want to make adjustments for health’s sake, it’s crucial to consult your doctor before making any significant changes. Here’s why.

1. Nutritional Needs Change During Pregnancy

Pregnancy alters your body’s nutritional requirements. For example, the need for folic acid, iron, and calcium increases significantly. These nutrients are vital for your baby’s development; any deficiency or excess can pose risks. A diet that may seem healthy under normal circumstances may lack the necessary nutrients for pregnancy. Only a healthcare provider can evaluate your current diet and recommend changes to ensure you and your baby get the proper nutrition.

2. Some Foods Are Risky During Pregnancy

Certain foods that are typically safe may not be recommended for pregnant women. For example, raw fish, unpasteurized dairy products, and certain types of fish high in mercury can pose risks like bacterial infections or developmental issues for the baby. Changing your diet without a doctor’s guidance could unintentionally introduce harmful foods or substances. A healthcare provider will ensure you avoid these risks while still getting balanced nutrition.

3. Weight Gain Guidelines

One of the challenges many women face during pregnancy is managing weight gain. While gaining weight as your baby grows naturally, too much or too little weight gain can lead to complications. Too much weight can increase the risk of gestational diabetes, while too little could result in a low birth-weight baby. Consulting your doctor will help ensure your dietary changes support healthy weight gain, keeping you and your baby in the best possible condition.

4. Managing Cravings and Aversions Safely

Pregnancy often brings on cravings and aversions that can lead you to reach for unhealthy foods or avoid essential nutrients. It’s important to navigate these urges safely. A doctor can advise on how to manage cravings healthily, ensuring that you still receive balanced nutrition. Likewise, they can suggest alternatives for foods you’ve disliked, preventing potential nutrient deficiencies.

5. Pre-existing Health Conditions

If you have any pre-existing health conditions such as diabetes, high blood pressure, or thyroid issues, dietary changes during pregnancy must be made with even more caution. Consulting your doctor is essential in these cases, as they can recommend a diet that keeps your condition and pregnancy in mind. Unsupervised changes could exacerbate your health condition or complicate the pregnancy.

6. Supplement Guidance

Pregnant women should take prenatal vitamins and other supplements to support their health. However, taking additional vitamins or supplements without your doctor’s approval can be harmful. Too many certain nutrients, like Vitamin A, can harm the baby. Your doctor will guide you on what supplements you need and in what quantities to ensure you and your baby are safe.

Conclusion

Making diet changes during pregnancy is a big decision that should not be taken lightly. While it’s tempting to follow advice from the internet or friends, only a healthcare provider truly understands your unique needs during pregnancy. Consulting your doctor before making any dietary adjustments ensures that you and your baby are supported nutritionally and safeguarded from potential risks. Always prioritize professional guidance to ensure a healthy pregnancy journey.

 

Filed Under: Dr. Lori Gore-Green, Women's Health Tagged With: diet, Dr. Lori Gore-Green, food, Gynecology, health, Newborn, OB/GYN, pregnancy, Pregnant, women's changes, Women's Health

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