The alteration of female hormones can cause variations at the level of the menstrual cycle. In addition, they cause acne or mood swings, which is why it is always important to try to regulate them by going to the gynecologist for an evaluation and, if necessary, treatment.
However, there are foods that can help you improve the regulation of hormones and keep your emotions stable, before, during and after the menstrual period.
Pharmacist Helena Rodero, an expert in nutrition, told the Vogue portal that it is important to follow an orderly diet, to take advantage of its properties in the body and maintain energy and spirits during the day. In this sense, hormones play a fundamental role since they are responsible for controlling the emotional state.
Likewise, he stressed that all organisms work in the same way, but at the same time he warned that everything is related to the hormonal system and neurotransmitters: dopamine, serotonin and melatonin.
Foods that help regulate hormones
Waking up with energy and a good mood is essential to have a successful day, and a good breakfast is the key to stimulating dopamine, which begins to be released when we wake up and is responsible for giving us the daytime boost.
Banana: Provides vitamin A, C, K and B6, basic components to promote the synthesis and metabolism of multiple neurotransmitters such as serotonin and dopamine.
Eggs: Like dairy, they help produce tryptophan and vitamin B6, substances necessary for the production of serotonin and dopamine.
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Avocado: Increases serotonin levels, in addition, it contains polyunsaturated fatty acids, which increase both the energy level and physical and mental performance.
Salmon: It is rich in B vitamins. These types of nutrients are very necessary to promote the production of serotonin and dopamine.
As for melatonin, which is the hormone necessary for a good rest, Rodero recommends having snacks and dinners that are low in amino acids, B vitamins and minerals.
Oatmeal: Promotes the production of tryptophan, an essential amino acid from which serotonin is synthesized.
Pineapple: It is rich in vitamin C, ideal for promoting circulation, concentration and motivation. It is also very suitable for dinner, because it helps produce melatonin and allows you to rest better.
Almonds: Rich in tryptophan, as well as a good source of calcium, highly recommended for those who consume little dairy. They also contain vitamin B12 which is essential to control the rhythm of sleep.
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Other expert recommendations
Rodero affirms that magnesium is also important for hormonal regulation and that it also helps with rest, which is why he recommends incorporating natural sources into the diet such as green leafy vegetables (chard, spinach), nuts (almonds), legumes ( chickpeas, white beans).
Chocolate, for its part, increases serotonin and dopamine and can also be eaten at any time of the day, without exceeding one ounce per day. For greater effectiveness, dark chocolate, pure and without sugar, is recommended. (I)