Managing Postnatal Hormones with Nutrition
The postpartum period is a time of significant hormonal changes in a woman's body. These fluctuations can influence mood, energy levels, and overall well-being. Fortunately, proper nutrition can play a crucial role in helping to balance postnatal hormones. Here's how you can support hormone regulation through your diet:
1. Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish like salmon can help reduce inflammation and support brain health. Including these foods in your diet may help stabilise mood swings and improve cognitive function during the postpartum period.
It is estimated that around 60% of the population are deficient in omega-3, so consider a supplement if you think you may be. We recommend Zita West Vital DHA.
2. Complex Carbohydrates
Fibre-rich complex carbohydrates such as whole grains, beans, and lentils can help regulate blood sugar levels. This can prevent energy crashes and mood swings that often accompany hormonal changes. Opt for whole-grain bread, brown rice, and legume-based dishes to keep your energy steady.
3. Vitamin D
Vitamin D is essential for hormone regulation and overall health. Exposure to sunlight and including vitamin D-rich foods like eggs and fortified cereals in your diet can help ensure you're getting an adequate intake.
However, we recommend taking a vitamin D supplement all year long, especially in places such as the UK. Our Vitamin D Spray is an easy and convenient way to ensure optimum vitamin D levels.
4. Leafy Greens
Leafy greens like spinach and kale are packed with nutrients, including folate and iron, which are crucial during the postnatal period. Folate supports mood regulation, while iron helps combat postpartum fatigue and supports energy levels.
5. Hormone-Balancing Herbs
Certain herbs like chasteberry (Vitex agnus-castus) and fenugreek are believed to help balance hormones naturally. Consult a herbalist or healthcare provider before incorporating these herbs into your diet to ensure they are safe and appropriate for your specific situation.
Remember that individual needs vary, and it's important to consult with your healthcare provider or a registered dietitian for personalised guidance on postnatal nutrition. They can help you create a well-rounded diet that supports your unique hormonal and nutritional needs during this important phase of your life.
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