Diet for Hormonal Health

Keeping your hormones balanced is essential for a healthy and fulfilling life, especially after the age of 50, when natural changes in the body begin to occur. For both men and women, hormonal health is directly linked to physical, mental and emotional well-being, influencing aspects such as energy, mood, metabolism, sleep quality and even bone and cardiovascular health.

The good news is that proper nutrition can be a powerful ally in hormonal balance. In this article, you will learn how to adjust your diet to support hormonal health at each stage of life, with specific tips for men and women, including care during menopause.

The Role of Hormones in Health

Hormones are chemical messengers produced by endocrine glands, such as the thyroid, pancreas and sex glands (ovaries and testicles). They regulate various functions in the body, such as:

  • Metabolism: Controlling weight and energy levels.
  • Reproduction: Fertility, libido and sexual function.
  • Growth: Maintenance of muscle and bone mass.
  • Emotional well-being: Mood regulation and stress management.

As we age, hormone levels begin to change. Women go through menopause, while men may experience andropause, marked by a gradual reduction in testosterone. These changes can bring symptoms such as fatigue, irritability, weight gain, loss of muscle mass and even joint pain.

A balanced diet can help minimize these effects and promote healthier aging.

Nutrition for Hormonal Health: General Tips

Certain foods can stimulate hormone production, while others help balance existing levels. Here are the pillars of a hormonally healthy diet:

1. Include Healthy Fats

Good fats are essential for the production of hormones such as estrogen, progesterone and testosterone.

Recommended sources: Avocado, olive oil, nuts, seeds (flax and chia), coconut oil and fatty fish such as salmon and sardines.

2. Consume Quality Proteins

Protein helps build and repair tissues, and is also essential for hormone synthesis.

Recommended sources: Fish, eggs, chicken, tofu, lentils and chickpeas.

3. Avoid Refined Sugars and Processed Carbs

These foods can cause insulin spikes, disrupting hormones like cortisol (linked to stress).

Replace refined carbohydrates with whole grains, such as quinoa, oats and brown rice.

4. Prioritize Foods Rich in Fiber

Fiber helps eliminate excess estrogen and keeps blood sugar levels balanced.

Recommended sources: Legumes, fruits with skin, green leafy vegetables and whole grains.

5. Hydrate Well

Water is essential for cellular health and the transport of hormones throughout the body.

Specific Dietary Tips for Women in Menopause

Menopause marks the end of a woman's reproductive cycle and is accompanied by a drop in estrogen levels. This can lead to symptoms such as:

  • Hot flashes.
  • Decreased bone density.
  • Mood swings.
  • Weight gain.

Recommended Foods for Women in Menopause

  • Soy and Soy Products: Contains isoflavones, phytoestrogens that can help balance estrogen levels. Include tofu, soy milk, and edamame in your diet.
  • Cruciferous Vegetables: Broccoli, cauliflower, and cabbage help metabolize estrogen efficiently.
  • Almonds and Flaxseeds: Rich in magnesium and omega-3, they can help reduce symptoms such as irritability and inflammation.
  • Fortified Dairy: For women who don't get enough calcium, yogurt, milk, and cheese can help protect bone health.

Avoid:

  • Ultra-processed foods, rich in sodium, which can worsen fluid retention.
  • Excessive alcohol consumption, which disrupts hormone levels.

Dietary Tips for Men Over 50

Men also face hormonal challenges as they age, especially as testosterone levels gradually decline. This change can cause:

  • Loss of muscle mass.

  • Reduced libido.
  • Decrease in energy.

Foods Recommended for Men

  • Eggs and Lean Meat: Rich sources of zinc, an essential mineral for testosterone production.
  • Nuts and Seeds: Help with hormone production and reduce inflammation.
  • Fatty Fish: Rich in omega-3s, they help protect the heart and support hormonal health.
  • Spinach and Kale: Provide magnesium, important for maintaining testosterone levels.

Avoid:

  • Excess soy, which can interfere with testosterone production in some cases.
  • Refined sugars and flours, which contribute to weight gain and hormonal imbalance.

Essential Vitamins and Minerals for Hormonal Health

Certain micronutrients play important roles in hormone regulation. Be sure to include:

  • Vitamin D: Essential for the production of sex hormones and bone health. Sources: sunlight, fatty fish and fortified dairy products.
  • Zinc: Helps in the synthesis of testosterone and other hormones. Sources: oysters, beef, pumpkin seeds.
  • Magnesium: Reduces stress and supports hormonal balance. Sources: spinach, almonds, avocado.
  • Selenium: Essential for thyroid function. Sources: Brazil nuts, eggs.

Why Trust Dr. Diogo Fagundes?

Dr. Diogo Fagundes is a nutritionist and orthopedic surgeon with extensive experience in helping patients live better lives through diet, movement and knowledge. With a technical yet accessible approach, he has already transformed the health of hundreds of people, allowing them to live pain-free and with more energy.

Transform Your Life Today!

Don’t let hormonal imbalances and the challenges of aging keep you from living a healthy and happy life. Small changes to your diet can have a huge impact on your well-being.