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One of the most damaging habits is consuming too much fat, especially from oils. Even the so-called "healthy" oils can interfere with hormone function. Too much fat clogs up hormone receptors, and over time, this can lead to insulin resistance and weight gain. Worse yet, it messes with estrogen and cortisol levels, which play key roles in metabolism and stress regulation.
How to Fix It:
Focus on getting your fats from whole foods like avocados, seeds, and nuts in moderation. These provide necessary fats while also delivering fiber and antioxidants that help regulate hormones. Instead of cooking with oils, try sautéing with vegetable broth or water. This keeps meals lighter and easier for your body to process.
Fiber does more than just keep digestion running smoothly—it helps balance hormones by aiding in the removal of excess estrogen. When the body isn’t getting enough fiber, estrogen can re-enter the bloodstream, leading to imbalances that trigger issues like weight gain, bloating, and even mood swings. Unfortunately, most people over 35 don't get nearly enough fiber each day.
How to Fix It:
Aiming for a variety of plant-based whole foods—think legumes, fruits, and whole grains—can easily boost your fiber intake. Incorporating a fiber-rich breakfast, such as oatmeal with berries and ground flaxseeds, can set you on the right path for the day and help with hormone regulation.
The habit of eating heavy animal-based meals contributes to hormonal disruptions as well. Red and processed meats, in particular, are linked to higher levels of inflammation in the body. This inflammation messes with hormone signaling and leads to imbalances in everything from cortisol to insulin. Plus, excess consumption of animal proteins can raise IGF-1 levels, a hormone that accelerates aging and disrupts metabolic function.
How to Fix It:
Shifting toward plant-based proteins, like beans, lentils, tofu, and tempeh, can help balance hormones naturally. These foods are rich in nutrients, lower in inflammatory compounds, and provide everything your body needs to keep hormones steady. Consider swapping out meat-based dishes for hearty plant-based alternatives like lentil chili or black bean tacos.
It's easy to underestimate the impact of poor sleep and chronic stress on hormones, but they play a massive role. When we don’t get enough restorative sleep or if stress levels remain high, cortisol—the stress hormone—stays elevated. This sets off a chain reaction that disrupts other hormones, including insulin and thyroid hormones, both of which are essential for maintaining energy levels and metabolism.
How to Fix It:
Prioritize sleep by setting a consistent bedtime and creating a relaxing evening routine. Incorporating stress-relief practices like walking, meditation, or even deep breathing exercises helps lower cortisol and supports overall hormone balance. Eating nutrient-dense, plant-based meals also helps keep stress and inflammation in check, supporting better sleep and mood regulation.
As we age, it’s more important than ever to focus on simple but impactful changes to support hormone health. Reducing processed fats, increasing fiber, minimizing animal protein, and managing stress can go a long way in restoring balance. By making these shifts, you’ll not only support hormone health but also boost energy, improve metabolism, and feel better overall.