Are you struggling with energy levels that make it hard to keep up with your kids? Feeling irritable or anxious for no reason? Gaining weight even though you're eating healthy and exercising regularly? If any of this sounds familiar, chances are your hormones are out of balance. And one of the most common culprits behind hormone imbalance is blood sugar imbalance.
Blood sugar balance is critical for happy hormones. When blood sugar is stable, hormones have a chance to do their jobs properly. But when blood sugar spikes or dips too low, it throws the whole system out of whack. Suddenly, instead of feeling calm and in control, you're feeling tired and cranky - not to mention carrying around a few extra pounds.
So how do you keep your blood sugar in check? It all starts with your diet. Here are three simple tips for balancing your meals so that blood sugar stays stable and your hormones stay happy:
1. Balance protein, healthy fats, and fiber at every meal.
Each of these nutrients helps slow the release of sugar into the bloodstream so that you don't experience those dramatic highs and lows. Aim for about 20 grams of protein, 5-10 grams of healthy fat, and 5 grams or more of fiber at each meal. Some great sources of protein include grilled chicken or fish, tofu or tempeh, legumes, and eggs. Healthy fats include avocado, olive oil, nuts and seeds, and coconut oil. And good sources of fiber include vegetables, fruits, whole grains, and beans.
2 . Avoid processed foods and refined carbs .
Processed foods contain ingredients that can disrupt hormone function - not to mention they tend to be high in unhealthy fats and low in nutrient value. Refined carbs like white bread, white rice, and pastries cause spikes in blood sugar levels followed by quick crashes. When possible, stick to whole foods that are minimally processed - think fresh fruits and vegetables, lean proteins, whole grains, and healthy fats.
3 . Eat smaller meals more often.
Eating smaller meals more frequently helps stabilize blood sugar levels by giving your body a consistent supply of nutrients throughout the day. It also helps avoid the insulin spikes that can happen when you go too long without eating - which can leave you feeling cranky, irritable, and fatigued. If you find yourself getting hungry between meals, reach for a healthy snack like a piece of fruit or a handful of nuts to tide you over until your next meal.
By following these simple tips, you can help keep your blood sugar levels in check - which will in turn help balance your hormones. When blood sugar is stable, hormones have a chance to do their jobs properly . So if you're struggling with energy levels, weight gain, or mood swings, it might be time to take a closer look at your diet . Start by balancing protein, healthy fats, and fiber at each meal, avoiding processed foods, and eating smaller meals more frequently throughout the day. Doing so will help ensure that your hormones are as happy as possible - which will in turn lead to better health and more balanced moods .