Dr. Natasha Campbell-McBride
Gut health and mental health/autism
5 Hormone Balancing Tips
Certified Nutrition Specialist
Certified Personal Trainer
Hormone-balancing tip #1:
We NEED to eat enough fat!
Getting adequate healthy saturated fats from grass-fed dairy, coconut oil, whole eggs, and pasture-raised meats is one very important aspect in raising those all important T levels in men and balancing hormones in women too! People that are afraid of eating fats will end up with hormonal imbalances, including low-T in men. Remember as I explain in this article that dairy fat can be VERY good for you if you choose the right type.
Other healthy fats like avocados (I eat 1 avocado daily, half at breakfast and half at dinner), nuts, chia seeds, and a good quality olive oil can also help naturally boost T levels in men, as well as balance hormones in women.
Hormone-balancing tip #2:
Teas and spices…
Certain teas like organic chamomile tea and organic green tea have been shown to fight against xenoestrogens and thereby help to protect your T levels!
And even certain spices such as turmeric and ginger have been found to have properties that help to fight xenoestrogens and preserve your hormone balance.
Hormone-balancing tip #3:
Cruciferous veggies (broccoli, cauliflower, kale, brussels sprouts) are particularly potent at fighting against xenoestrogens as I explain in this article.
Plus, I bet you didn’t know this one…
This article shows a surprising veggie that can even help boost a man’s testosterone levels.
Hormone-balancing tip #4:
Manage stress better.
If you let stress get to you daily, this can eventually lead to adrenal fatigue, and once you get adrenal fatigue, T levels can suffer as well. Manage stress properly by getting 7.5 to 9 hours of sleep per night, not letting daily stresses bother you, taking 2 minute breaks each hour at work for deep breathing and relaxation, and even trying things like meditation and yoga to help reduce stress.
Hormone-balancing tip #5:
Get enough sunshine!
Keeping your blood vitamin D levels above 50 ng/ml (most people are in the 20’s or 30’s) is shown to significantly boost T levels in men. A side benefit is maintaining high Vitamin D3 levels also helps protect you from cancer, as well as keeps your bones strong. Note that you can’t produce vitamin D in your skin if you’re wearing sunscreen. Plus, most chemical-based sunscreens contain harmful estrogenic chemicals anyway, so I personally stay away from them fully.
Here’s an important article and study showing how higher vitamin D levels can make you equivalent to 5 years younger, including some exact recommendations to optimize and protect yourself.