Hormones play a major role in many aspects of our lives and can have a significant impact on our overall well-being, especially as we reach our 40s. In this article, we will explore the importance of hormone balance in women’s health during their 40s and how diet and lifestyle choices can help optimize hormone levels. By incorporating hormone-balancing foods into your diet, you can improve your wellness and vitality during this stage of life.
Key Takeaways:
- In your 40s, hormone balance is crucial for overall well-being and women’s health.
- Diet and lifestyle choices can help optimize hormone levels and support hormone balance.
- Incorporating hormone-balancing foods into your diet can have a positive impact on hormone regulation.
- Key nutrients such as omega-3 fatty acids, antioxidants, and phytoestrogens play a vital role in hormone balance.
- Mindful eating, prioritizing gut health, and managing stress are important for hormone balance in your 40s.
Understanding Hormone Imbalances in Your 40s
As women enter their 40s, they often experience hormonal changes due to the onset of peri-menopause, the transitional period leading up to menopause. During this time, hormone levels, such as estrogen and progesterone, may fluctuate, leading to a range of symptoms. Common symptoms of hormone imbalances in your 40s include hot flashes, mood swings, sleep disturbances, weight gain, low libido, and menstrual irregularities. It is important to understand these changes in hormone levels and learn how to support hormone balance through diet and lifestyle choices.
In order to address hormone imbalances, it is crucial to recognize the importance of hormone levels in women’s health during their 40s. By understanding the hormonal changes that occur during peri-menopause and menopause, we can take proactive steps to optimize hormone levels and alleviate symptoms. This knowledge empowers us to make informed choices about our diet and lifestyle, allowing us to support hormone balance and enhance our overall well-being.
Hormone imbalances in your 40s can have a significant impact on your daily life. They can affect your energy levels, mood, sleep quality, and overall sense of well-being. Incorporating hormone-balancing foods into your diet and adopting healthy lifestyle habits can help regulate hormone production and minimize symptoms. It is important to prioritize self-care and seek support from healthcare professionals or registered dietitians who can provide personalized guidance and recommendations based on your individual needs.
| Hormonal Changes | Impact |
|---|---|
| Fluctuating hormone levels | Potential symptoms such as hot flashes, mood swings, and sleep disturbances |
| Decreased estrogen and progesterone | Possible weight gain, low libido, and menstrual irregularities |
| Increased cortisol levels | Potential impact on stress management and overall well-being |
Incorporating hormone-balancing foods into your diet and adopting healthy lifestyle habits can help regulate hormone production and minimize symptoms.
The Power of Hormone-Balancing Foods
When it comes to achieving hormonal balance and supporting overall women’s health, incorporating hormone-balancing foods into your diet can have a powerful impact. These foods are rich in essential nutrients, antioxidants, and phytochemicals that help regulate hormone production, metabolism, and function. By including these foods in your daily meals, you can nurture natural hormone balance and optimize your well-being during your 40s.
Some examples of hormone-balancing foods include leafy greens, such as spinach and kale, which are packed with vitamins, minerals, and fiber. Cruciferous vegetables like broccoli and cauliflower contain compounds that support estrogen metabolism and detoxification, promoting hormonal balance. Fatty fish like salmon and sardines are excellent sources of omega-3 fatty acids, which are known to reduce inflammation and support hormone production.
Nuts and seeds, such as almonds, flaxseeds, and chia seeds, are rich in healthy fats and fiber that help regulate insulin levels and hormone metabolism. Whole grains like quinoa and brown rice provide complex carbohydrates and fiber, which promote stable blood sugar levels and prevent hormonal fluctuations. Legumes, including beans, lentils, and chickpeas, are excellent sources of plant-based proteins, fiber, and minerals that support hormone balance.
The Benefits of Hormone-Balancing Foods
By incorporating hormone-balancing foods into your diet, you can experience a range of benefits for your hormone balance and overall well-being. These foods help regulate hormone production, metabolism, and function, which can support a healthy menstrual cycle, reduce symptoms of hormone imbalances, and improve energy levels. Hormone-balancing foods also provide essential nutrients, antioxidants, and phytochemicals that promote optimal health and vitality.
Furthermore, these foods have a positive impact on other aspects of women’s health, including weight management and cardiovascular health. By supporting hormone balance, they can help manage weight by improving insulin sensitivity and reducing cravings. The nutritional profile of hormone-balancing foods also contributes to heart health, as they are typically low in saturated fats and high in heart-healthy fats, fiber, and antioxidants.
| Hormone-Balancing Foods | Benefits |
|---|---|
| Leafy greens | Rich in essential nutrients and fiber to support hormone production and metabolism. |
| Cruciferous vegetables | Contain compounds that promote estrogen metabolism and detoxification. |
| Fatty fish | Provide omega-3 fatty acids to reduce inflammation and support hormone production. |
| Nuts and seeds | Rich in healthy fats and fiber to regulate insulin levels and hormone metabolism. |
| Whole grains | Provide complex carbohydrates and fiber to stabilize blood sugar levels and prevent hormonal fluctuations. |
| Legumes | Offer plant-based protein, fiber, and minerals to support hormone balance. |
“Incorporating hormone-balancing foods into your diet can have a profound impact on your hormone balance and overall well-being.”
By making these hormone-balancing foods a regular part of your diet, you can take proactive steps to support your hormonal health and optimize your wellness during your 40s. Remember to consult with a healthcare professional or registered dietitian for personalized guidance and recommendations tailored to your specific needs.
Key Nutrients for Hormone Balance
In order to achieve hormone balance in your 40s, it is important to ensure that you are getting the essential nutrients that support hormone production and regulation. These key nutrients play a crucial role in maintaining hormonal balance and overall well-being. Let’s explore some of the important nutrients to include in your diet to promote hormone balance.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that have anti-inflammatory properties and support hormone production. Incorporating foods rich in omega-3s, such as fatty fish like salmon and sardines, flaxseeds, and chia seeds, can help reduce inflammation and promote hormone balance.
Antioxidants
Antioxidants are important for protecting against oxidative stress, which can disrupt hormone balance. Vitamins C and E are powerful antioxidants that can be found in a variety of fruits and vegetables, such as citrus fruits, berries, and leafy greens. Including these foods in your diet can help support hormone balance.
Vitamins and Minerals
Other essential vitamins and minerals, such as vitamin D, magnesium, and zinc, play a crucial role in hormone production and regulation. Vitamin D can be obtained through sun exposure or fortified foods like milk and cereals. Magnesium-rich foods include leafy greens, nuts, and seeds. Zinc can be found in foods like oysters, beef, and pumpkin seeds. Including a variety of nutrient-dense foods in your diet can help ensure you are getting these important vitamins and minerals to support hormone balance.
| Nutrient | Food Sources |
|---|---|
| Omega-3 Fatty Acids | Fatty fish (salmon, sardines), flaxseeds, chia seeds |
| Antioxidants (Vitamins C and E) | Citrus fruits, berries, leafy greens |
| Vitamin D | Sun exposure, fortified milk, fortified cereals |
| Magnesium | Leafy greens, nuts, seeds |
| Zinc | Oysters, beef, pumpkin seeds |
By incorporating these essential nutrients into your diet, you can support hormone balance and optimize your overall well-being in your 40s. It is important to consult with a healthcare professional or registered dietitian for personalized guidance and support in creating a hormone-balancing meal plan that meets your specific needs.
Incorporating Phytoestrogens into Your Diet
When it comes to hormone balance, incorporating phytoestrogens into your diet can be a beneficial strategy. Phytoestrogens are plant compounds that have a similar structure to estrogen and can help regulate hormone balance. Incorporating plant-based foods rich in phytoestrogens can provide a natural source of estrogen-like compounds that may help alleviate menopausal symptoms and support overall hormone balance.
Some examples of foods rich in phytoestrogens include:
- Soy products such as tofu, tempeh, and edamame
- Flaxseeds and flaxseed oil
- Legumes like chickpeas, lentils, and black beans
- Whole grains such as oats, barley, and quinoa
These foods can be easily incorporated into your daily diet, providing you with the necessary nutrients for hormone balance. However, it is important to consume phytoestrogens as part of a balanced diet and in moderation.
The Benefits of Phytoestrogens
Phytoestrogens have been studied for their potential health benefits, particularly in relation to hormone balance. Some research suggests that phytoestrogens may help reduce menopausal symptoms such as hot flashes, night sweats, and mood swings. They may also support bone health, cardiovascular health, and cognitive function.
“Incorporating phytoestrogens into your diet can be a natural way to support hormone balance and alleviate menopausal symptoms.”
However, it is important to note that the effects of phytoestrogens may vary from person to person, and more research is needed to fully understand their impact on hormone balance and overall health.
| Food | Phytoestrogen Content |
|---|---|
| Soy products (100g) | 30-100mg |
| Flaxseeds (1 tablespoon) | 30-85mg |
| Tempeh (100g) | 30-60mg |
| Chickpeas (1 cup) | 10-30mg |
The Role of Gut Health in Hormone Balance
Gut health plays a crucial role in maintaining hormone balance, as it influences the production, metabolism, and regulation of hormones in the body. The gut microbiome, a collection of trillions of microbes living in our digestive system, plays a vital role in this process. The balance of beneficial bacteria in the gut helps metabolize hormones, produce essential nutrients, and regulate inflammation. Therefore, prioritizing gut health is essential for supporting hormone balance in your 40s.
To promote a healthy gut microbiome and support hormone balance, incorporating probiotics and prebiotics into your diet can be beneficial. Probiotics are beneficial bacteria that can be found in certain foods like yogurt, kefir, and sauerkraut. They help replenish and diversify the gut microbiome. Prebiotics, on the other hand, are fibers that serve as food for beneficial gut bacteria. Examples of prebiotic-rich foods include garlic, onions, and bananas. By including these foods in your diet, you can support the growth of beneficial bacteria in your gut and enhance hormone balance.
It is important to note that individual responses to probiotics and prebiotics may vary, and it is best to consult with a healthcare professional or registered dietitian for personalized guidance. They can assess your specific needs and recommend the most suitable probiotic strains and prebiotic sources to support your gut health and hormone balance.
The Role of Gut Health in Hormone Balance
Gut health plays a crucial role in hormone balance by influencing the production, metabolism, and regulation of hormones. The gut microbiome, a collection of trillions of microbes in the digestive system, helps metabolize hormones and regulate inflammation. Prioritizing gut health through the consumption of probiotic-rich foods and prebiotic fibers can support a healthy gut microbiome and enhance hormone balance. Consult with a healthcare professional or registered dietitian for personalized recommendations.
| Probiotic-Rich Foods | Prebiotic-Rich Foods |
|---|---|
| Yogurt | Garlic |
| Kefir | Onions |
| Sauerkraut | Bananas |
Mindful Eating for Hormone Balance
Mindful eating is a powerful practice that can support hormone balance and overall well-being. When we engage in mindful eating, we bring our full attention to the present moment and become aware of our food choices, eating habits, and hunger cues. By doing so, we can develop a healthier relationship with food and make nourishing choices that support our hormones.
One aspect of mindful eating is stress management. Stress can disrupt hormone balance, leading to emotional eating and cravings for unhealthy foods. By managing stress through techniques like meditation, deep breathing, or yoga, we can reduce the negative impact of stress on our hormones and make more mindful food choices.
Emotional eating is another challenge that mindful eating can help address. When we are in tune with our emotions, we can better recognize if we are eating out of boredom, sadness, or stress rather than true hunger. By being aware of our emotional state and finding alternative ways to cope with emotions, such as engaging in a hobby or talking to a supportive friend, we can break the cycle of emotional eating and support hormone balance.
Intuitive eating is a core principle of mindful eating. This means listening to our body’s hunger and fullness cues, eating when we are truly hungry, and stopping when we are comfortably satisfied. By honoring our body’s natural signals, we can nourish ourselves adequately and avoid overeating, which can disrupt hormone balance and lead to weight gain.
The Benefits of Mindful Eating for Hormone Balance
Mindful eating offers several benefits for hormone balance. By managing stress and emotional eating, we can reduce the negative impact of these factors on hormone production and regulation. Additionally, by practicing intuitive eating, we can support our body’s natural hunger and fullness cues, leading to a more balanced and sustainable approach to nutrition. When we prioritize mindful eating, we create a positive environment for hormone balance and overall well-being.
Table: Mindful Eating Tips for Hormone Balance
| Tip | Description |
|---|---|
| Practice Stress Management Techniques | Engage in activities like meditation, deep breathing, or yoga to reduce stress and support hormone balance. |
| Identify Emotional Triggers | Be aware of emotional eating triggers and find alternative ways to cope with emotions, such as engaging in a hobby or talking to a supportive friend. |
| Listen to Your Body | Tune in to your body’s hunger and fullness cues, eat when you are truly hungry, and stop when you are comfortably satisfied. |
| Savor Each Bite | Take the time to enjoy your meals, savoring each bite and paying attention to the sensory experience of eating. |
| Avoid Distractions | Eat in a calm environment, free from distractions like screens or work, to fully focus on your food and eating experience. |
Lifestyle Factors for Hormone Balance
In addition to maintaining a healthy diet, certain lifestyle factors play a crucial role in achieving hormone balance in your 40s. Here are some key areas to focus on:
- Sleep: Adequate sleep is essential for hormone regulation and overall well-being. Aim for 7-9 hours of quality sleep each night to support optimal hormone production and balance.
- Stress Management: Chronic stress can disrupt hormone levels. Incorporate stress management techniques into your daily routine, such as meditation, deep breathing exercises, or engaging in activities that bring you joy and relaxation.
- Physical Activity: Regular exercise is not only beneficial for overall health but also plays a role in hormone balance. Engage in activities you enjoy, such as strength training, cardio, or yoga, to help regulate hormone levels and promote overall well-being.
By prioritizing these lifestyle factors, you can support hormone balance and optimize your overall health in your 40s. Remember, small changes made consistently over time can lead to significant improvements in hormone regulation and well-being.
Creating a Healthy Sleep Routine
Achieving restful sleep is crucial for hormone balance. Here are some tips for creating a healthy sleep routine:
- Establish a Consistent Bedtime: Go to bed and wake up at the same time each day to regulate your body’s internal clock.
- Create a Relaxing Environment: Make your bedroom dark, quiet, and cool to promote optimal sleep conditions.
- Avoid Electronics Before Bed: The blue light emitted by electronic devices can interfere with your body’s melatonin production. Try to limit screen time at least an hour before bed.
- Practice Relaxation Techniques: Engage in activities that help you unwind before bed, such as reading, taking a warm bath, or practicing gentle stretches.
By prioritizing a healthy sleep routine, you can support hormone balance and wake up feeling refreshed and energized each day.
| Sleep Duration | Hormone Balance | |
|---|---|---|
| Less than 6 hours | Increased risk of hormone imbalances | Disrupted hormone production |
| 7-9 hours | Optimal sleep duration for hormone balance | Healthy hormone regulation |
| More than 9 hours | May indicate underlying health issues | Potential hormone disruption |
Hormone-Balancing Meal Plan
In order to support hormone balance in your 40s, it is important to follow a balanced diet that includes the right macronutrients and incorporates hormone-balancing foods. By planning and preparing your meals ahead of time, you can ensure that you are getting the necessary nutrients to optimize hormone levels and support your overall well-being. Here is a sample hormone-balancing meal plan to get you started:
Day 1:
- Breakfast: A smoothie made with leafy greens, berries, flaxseeds, and a scoop of protein powder.
- Lunch: Grilled chicken breast with a mixed green salad topped with avocado, cucumber, and a drizzle of olive oil and lemon juice.
- Snack: Greek yogurt with a handful of almonds.
- Dinner: Baked salmon with roasted Brussels sprouts and quinoa.
Day 2:
- Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced bananas and a sprinkle of cinnamon.
- Lunch: Quinoa and black bean salad with diced tomatoes, bell peppers, and a lime vinaigrette dressing.
- Snack: Carrot sticks with hummus.
- Dinner: Grilled tofu with steamed broccoli and brown rice.
Day 3:
- Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and a side of whole wheat toast.
- Lunch: Lentil soup with a side of mixed greens dressed with balsamic vinaigrette.
- Snack: Apple slices with almond butter.
- Dinner: Turkey chili with kidney beans, served with a side of quinoa.
Remember to drink plenty of water throughout the day and listen to your body’s hunger and fullness cues. This meal plan is just a starting point, and it is important to personalize it based on your individual preferences and dietary needs. Consulting with a healthcare professional or registered dietitian can provide you with personalized guidance and support in creating a hormone-balancing meal plan that works best for you.
| Benefits of a Hormone-Balancing Meal Plan | Tips for Meal Prep |
|---|---|
|
|
“A hormone-balancing meal plan can provide the necessary nutrients to support hormone balance and optimize overall well-being in your 40s.” – Registered Dietitian
Seeking Professional Guidance for Hormone Balance
When it comes to achieving hormone balance in your 40s, seeking professional guidance can be invaluable. A healthcare professional or registered dietitian can provide expert advice and personalized recommendations to help you optimize your hormone levels and support your overall well-being. They have the knowledge and expertise to assess your hormone levels through testing and create a tailored diet and lifestyle plan that addresses your specific needs.
Hormone testing is an important tool used by healthcare professionals and registered dietitians to understand your hormone levels and identify any imbalances. This information allows them to develop a targeted plan to rebalance your hormones and alleviate any symptoms you may be experiencing. Through hormone testing, they can assess the levels of estrogen, progesterone, testosterone, and other key hormones in your body, guiding them in creating a comprehensive treatment approach.
Professional guidance goes beyond hormone testing and includes personalized recommendations for diet, exercise, stress management, and other lifestyle factors. They can help you navigate the complex world of hormone-balancing foods, ensuring that you incorporate the right nutrients into your diet to support hormone production and regulation. Additionally, they can provide guidance on other lifestyle factors, such as sleep optimization and stress reduction, which play a crucial role in hormone balance.
By working with a qualified professional, you can have peace of mind knowing that you are receiving evidence-based recommendations tailored to your unique needs. They can monitor your progress, make adjustments to your plan as needed, and provide ongoing support throughout your hormone balance journey. Whether you are experiencing significant imbalances or simply want to optimize your overall health, seeking professional guidance is a proactive step towards achieving hormone balance in your 40s.
Benefits of Seeking Professional Guidance
- Access to expert knowledge and personalized recommendations
- Assessment of hormone levels through testing
- Development of a tailored hormone-balancing plan
- Guidance on diet, exercise, stress management, and lifestyle factors
- Ongoing support and monitoring of progress
“By working with a qualified professional, you can have peace of mind knowing that you are receiving evidence-based recommendations tailored to your unique needs.”
Remember, hormone balance is a complex process, and seeking professional guidance is an important step in supporting your overall well-being. Consult with a healthcare professional or registered dietitian to take control of your hormone health and unlock wellness in your 40s and beyond.
| Benefits of Seeking Professional Guidance |
|---|
| Access to expert knowledge and personalized recommendations |
| Assessment of hormone levels through testing |
| Development of a tailored hormone-balancing plan |
| Guidance on diet, exercise, stress management, and lifestyle factors |
| Ongoing support and monitoring of progress |
The Importance of Hormone Balance in Your 40s
Hormone balance is a crucial aspect of women’s health, especially during their 40s. This stage of life is marked by significant hormonal changes, including peri-menopause and menopause, which can have a profound impact on overall well-being. By prioritizing hormone balance through diet and lifestyle choices, women can support their physical and emotional health during this transformative period.
As women enter their 40s, hormone levels may fluctuate, leading to a range of symptoms such as hot flashes, mood swings, weight gain, and sleep disturbances. Achieving hormone balance can help alleviate these symptoms and improve energy levels, weight management, and overall quality of life. By incorporating hormone-balancing foods into your diet, such as leafy greens, fatty fish, and whole grains, you can provide your body with the necessary nutrients to support hormone production and regulation.
In addition to diet, lifestyle factors also play a significant role in hormone balance. Getting adequate sleep, managing stress, and engaging in regular physical activity are essential for hormone regulation and overall well-being. By practicing mindful eating and being aware of your body’s hunger and fullness cues, you can develop a healthier relationship with food and support hormone balance.
The Role of Gut Health in Hormone Balance
Another important aspect of hormone balance is gut health. A diverse and balanced gut microbiome helps metabolize hormones, produce essential nutrients, and regulate inflammation. Consuming probiotic-rich foods like yogurt and sauerkraut, as well as prebiotic foods like garlic and onions, can support a healthy gut microbiome and promote hormone balance.
It is important to note that if you are experiencing significant hormone imbalances or persistent symptoms, it is advisable to seek professional guidance. Healthcare professionals and registered dietitians can assess your hormone levels through testing and provide personalized recommendations for hormone balance. They can create a tailored diet and lifestyle plan that supports your specific needs and ensures the best outcomes for your hormone balance journey.
| Hormone Balance Tips for Your 40s | |
|---|---|
| 1. Incorporate hormone-balancing foods into your diet, such as leafy greens, fatty fish, and whole grains. | |
| 2. Practice mindful eating and be aware of your body’s hunger and fullness cues. | |
| 3. Manage stress through practices like meditation, yoga, or deep breathing exercises. | |
| 4. Get adequate sleep to support hormone regulation and overall well-being. | |
| 5. Engage in regular physical activity, such as strength training or cardiovascular exercise. | |
| 6. Prioritize gut health by consuming probiotic-rich and prebiotic foods. | |
| 7. Seek professional guidance if experiencing significant hormone imbalances or persistent symptoms. |
Conclusion
Ensuring hormone balance in your 40s is crucial for women’s health and overall well-being. By incorporating hormone-balancing foods into your diet, prioritizing lifestyle factors, and seeking professional guidance when needed, you can optimize hormone levels and unlock wellness.
Hormone-balancing foods provide essential nutrients, antioxidants, and phytochemicals that support hormone production, metabolism, and function. By including leafy greens, cruciferous vegetables, fatty fish, nuts and seeds, whole grains, and legumes in your diet, you can promote hormone balance and improve vitality in your 40s.
In addition to dietary choices, lifestyle factors such as sleep, stress management, and regular physical activity also play a significant role in hormone balance. Getting adequate sleep, managing stress through mindfulness practices, and engaging in regular exercise can help regulate hormone levels and support overall well-being.
Remember to listen to your body, be mindful of your food choices, and make sustainable lifestyle changes. By taking a holistic approach and prioritizing hormone balance, you can unlock wellness and vitality in your 40s and beyond.
FAQ
What are hormone-balancing foods?
Hormone-balancing foods are those that are rich in essential nutrients, antioxidants, and phytochemicals that help regulate hormone production, metabolism, and function in the body.
What are some examples of hormone-balancing foods?
Examples of hormone-balancing foods include leafy greens, cruciferous vegetables, fatty fish, nuts and seeds, whole grains, and legumes.
How do these foods support hormone balance?
Hormone-balancing foods provide the necessary nutrients to support hormone balance, such as omega-3 fatty acids for inflammation reduction, antioxidants for protection against oxidative stress, and phytoestrogens for natural hormone regulation.
Are there specific nutrients that play a crucial role in hormone balance?
Yes, nutrients like omega-3 fatty acids, antioxidants (such as vitamins C and E), vitamin D, magnesium, and zinc are important for hormone production and regulation.
What are phytoestrogens and how do they contribute to hormone balance?
Phytoestrogens are plant compounds that have a similar structure to estrogen and can help regulate hormone balance. Foods rich in phytoestrogens include soy products, flaxseeds, legumes, and whole grains.
How does gut health impact hormone balance?
The health of your gut microbiome has a significant impact on hormone balance. A diverse and balanced microbiome helps metabolize hormones, produce essential nutrients, and regulate inflammation.
What is mindful eating and how does it support hormone balance?
Mindful eating is a practice that involves being fully present and aware of your food choices, eating habits, and hunger cues. By practicing mindful eating, you can develop a healthier relationship with food, manage stress levels, and support hormone balance.
Do lifestyle factors affect hormone balance?
Yes, factors like getting adequate sleep, managing stress, and regular physical activity can impact hormone balance. Poor sleep, high stress levels, and sedentary lifestyles can disrupt hormone production and regulation.
Is there a specific meal plan for hormone balance?
A hormone-balancing meal plan includes a balanced diet that includes lean proteins, healthy fats, and a variety of fruits and vegetables. Meal prepping and planning ahead can also help make healthier food choices throughout the week.
When should I seek professional guidance for hormone balance?
If you are experiencing significant hormone imbalances or persistent symptoms, it is important to seek professional guidance. A healthcare professional or registered dietitian can assess your hormone levels through testing and provide personalized recommendations.
Source Links
- https://balancehormones.com.au/conditions-treated/hormonal-imbalance/7-ways-balance-your-hormones-your-40s/
- https://happyhealthyhippieco.com/blogs/news/balance-hormones-naturally
- https://www.washingtonpost.com/lifestyle/wellness/what-are-hormone-diets–and-can-they-really-help-you-lose-weight-quickly/2019/08/02/19ce5ab4-9f51-11e9-b27f-ed2942f73d70_story.html
