Have you ever thought about the relationship between the food we eat and the stress it may put on our health? Introducing Lucie Simon, our Nutrition Partner here at Claygate Yoga Clinic, who can tell you all about it.
Eat to balance hormones and buffer stress
Chronic stress can wreak havoc on health, contributing to a host of health problems such as high blood pressure, heart disease, obesity, and weakened immune function. It can also take a toll on mental health, leading to anxiety, depression, and burnout. By eating in a way that balances hormones like cortisol and insulin, we can help calm the body and buffer ourselves from the negative effects of stress.
Have you heard of the blood sugar rollercoaster?
When you consume sugar and refined carbs, like pasta, bread, pastries, biscuits, cakes, sugary drinks, and alcohol, your blood sugar spikes. This triggers the hormone insulin, which stores excess sugar into fat, when blood sugar drops, the body secretes the stress hormone cortisol. This leads to mood and energy dips, leaving you hungry and craving more sugar. When the body is in a stressed state digestion may be impaired, and you may become more vulnerable to infection.
If you’re gaining weight around your middle, feel tired a lot of the time, get energy slumps, crave carbs, have brain fog, get thirsty and pee a lot, these are all potential signs you are riding the blood sugar rollercoaster, which could be impacting hormone balance.
Learning to balance your blood sugar is key to maintaining hormone health, keeping your weight on an even keel, stable energy levels and mood, fewer cravings and better sleep.
4 Top Tips to Balance Blood Sugars Today:
Think ‘where’s the protein? at every meal or snack. Protein is key in balancing blood sugar and staying energised. High-protein foods are lean meat, seafood, eggs, legumes, nuts, and seeds. Aim to include a palm-sized portion of protein at every meal.
Half a plate of vegetables. This slows sugar release into the bloodstream and activates the ‘satiety’ hormone, making you feel full. The fibre makes you ‘regular’ and mops up excess hormones. Eat the rainbow to protect the body from inflammation.
Think carefully about the quality and quantity of starchy carbs. These can make you feel sluggish. Limiting the intake of potatoes, refined rice, pasta, and bread, although staples of the typical Western diet, can spike blood sugar levels.
Don’t fear fat. Fat is an essential component of a healthy diet and has an important role to play in balancing hormones. It is, in fact, the building block of all hormones, so avoid it at your peril. Include anti-inflammatory fats such as oily fish, eggs, avocadoes, nuts and seeds.
Lucie Bio:
Lucie Simon the founder of Feel Good Food. Lucie is a BANT registered Nutritional therapist, chef and recipe developer, with over 15 years of experience as a chef on yoga and wellbeing retreats.
Lucie specialises in nutrition around perimenopause, using science-backed research to support midlife women to thrive. and is on the expert panel at Menopause Experts, as well as an active member of the steering group at Lewes District Food Partnership, driving innovation and best practices on all aspects of healthy and sustainable food.
Lucie runs online nutrition programmes and packages, and cookery workshops, where she shares her delicious, easy, affordable recipes, and nutrition advice to optimise hormone health.
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