Balanced hormones are crucial for maintaining energy levels, weight, and overall health, especially as we age. While hormones naturally fluctuate, especially after age 40, specific foods and supplements can help support hormonal health and function. Here’s a closer look at foods and select Advocare products that can help you achieve better hormone balance.
Foods to Support Hormone Balance
Fatty Fish (Salmon, Mackerel, Sardines)
Why: Fatty fish are rich in omega-3 fatty acids, which reduce inflammation and support hormone production. Omega-3s also aid in regulating cortisol, a stress hormone, and can help improve insulin sensitivity.
How to Include: Aim for at least two servings per week. If fresh fish is hard to come by, canned options like sardines are a great alternative.
Leafy Greens (Spinach, Kale, Swiss Chard)
Why: Leafy greens are high in magnesium, a mineral that helps with stress management, reduces inflammation, and supports hormone regulation. Magnesium is particularly beneficial for managing cortisol and improving sleep, both crucial for hormone health.
How to Include: Add a serving of greens to your meals daily—try them in smoothies, salads, or as a side to your main dish.
Avocados
Why: Avocados are rich in healthy monounsaturated fats, which support hormone production and improve estrogen and testosterone balance. They also provide fiber and potassium, which are beneficial for overall metabolism and blood sugar stability.
How to Include: Add avocados to salads, spread them on whole-grain toast, or enjoy as a topping for various dishes.
Flaxseeds
Why: Flaxseeds contain lignans, compounds that can help balance estrogen levels. They’re also high in omega-3s and fiber, aiding digestion and reducing inflammation.
How to Include: Add a tablespoon to smoothies, oatmeal, or yogurt. To maximize their benefits, grind them right before use.
Berries (Blueberries, Strawberries, Raspberries)
Why: Berries are loaded with antioxidants, which reduce oxidative stress and inflammation. This can help regulate hormones, especially cortisol, and support insulin sensitivity.
How to Include: Add fresh or frozen berries to your breakfast or as a healthy snack.
Nuts and Seeds (Almonds, Walnuts, Pumpkin Seeds)
Why: Nuts and seeds provide essential fats, zinc, magnesium, and fiber—all of which support hormone production and stability. Walnuts, in particular, are beneficial for cortisol management, while pumpkin seeds are rich in zinc, which aids in testosterone regulation.
How to Include: Sprinkle nuts and seeds over salads, yogurt, or enjoy a handful as a snack.
Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts)
Why: These vegetables contain a compound called indole-3-carbinol, which helps metabolize estrogen, balancing it in the body. This is especially helpful for women over 40 experiencing estrogen imbalances.
How to Include: Incorporate cruciferous veggies into your diet several times a week—try them roasted, in stir-fries, or as part of a salad.
Supplements for Hormone Balance Support
Advocare offers several products formulated with ingredients that may help support hormone balance. Below are a few options that can fit into a holistic approach to hormone health.
AdvoCare OmegaPlex®
Benefits: OmegaPlex® provides essential omega-3 fatty acids (DHA and EPA), which support cardiovascular health and hormone balance. Omega-3s help reduce inflammation and support the production of hormones that manage stress and mood.
How to Use: Take as directed on the package, ideally with meals to enhance absorption.
AdvoCare Catalyst®
Benefits: Catalyst® is an amino acid supplement that helps preserve muscle, which is especially important for metabolic health and hormone support, as muscle mass tends to decline with age. Amino acids help balance hormones by supporting lean muscle mass, which can improve metabolism.
How to Use: Take 3 capsules 30 minutes before meals or workouts for optimal results.
AdvoCare Core®
Benefits: AdvoCare Core® includes a combination of ingredients like fish oil, CoQ10, and plant extracts, supporting overall health and hormone balance. It’s designed for heart health, but its ingredients also provide support for adrenal health, stress management, and muscle maintenance—all key for balanced hormones.
How to Use: Follow package instructions and take daily for ongoing support.
AdvoCare SleepWorks®
Benefits: Sleep is crucial for hormone regulation, as poor sleep quality can disrupt cortisol, insulin, and appetite-related hormones. SleepWorks® includes amino acids and herbal ingredients like valerian root and melatonin to promote restful sleep.
How to Use: Take SleepWorks® about 30 minutes before bed to help improve sleep quality and support hormone recovery.
AdvoCare BioCharge®
Benefits: BioCharge® is a blend of B vitamins and branched-chain amino acids (BCAAs), which support energy production and muscle recovery. The B vitamins in this formula play a role in the production of stress-managing hormones and support cellular energy, which can help stabilize cortisol levels.
How to Use: Take as directed, particularly before workouts or during high-energy activities.
Tips for Incorporating Foods and Supplements for Hormone Balance
Make Meals Balanced: Include a protein, fat, and fiber source with every meal to help stabilize blood sugar, supporting insulin and cortisol levels.
Stay Consistent: Hormonal changes don’t happen overnight, so stick with a balanced diet and regular supplement routine to see lasting benefits.
Work with a Healthcare Provider: Always consult a healthcare provider before starting new supplements to ensure they’re right for you, especially if you’re managing existing health conditions.
The Bottom Line
Managing hormones through diet and targeted supplementation can make a big difference in your health and quality of life, particularly as you get older. By incorporating hormone-balancing foods like fatty fish, leafy greens, and avocados, along with Advocare products designed to support energy, stress relief, and muscle health, you can maintain hormonal harmony, boost metabolism, and feel your best well into your 40s and beyond.
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