In the realm of healthy eating, certain principles universally apply to everyone, such as staying hydrated and consuming ample amounts of fresh fruits and vegetables. However, many diet suggestions fail to acknowledge the significant differences between men’s and women’s health when it comes to hormones.
Functional nutritionist and author Pauline Cox emphasizes the underrepresentation of women in research due to their menstrual cycles and aims to empower women with knowledge that can positively impact their immediate and long-term health. Cox primarily works with women online and recently released her second book titled “Hungry Woman: Eating for Good Health, Happiness and Hormones.”
The core issue surrounding hormones lies in maintaining a balance between estrogen and progesterone levels. When progesterone levels are low, estrogen dominance occurs, leading to symptoms like PMS, heavy and painful periods, and excessive bleeding. Cox highlights the significance of replenishing progesterone levels to restore hormonal equilibrium.
Cox provides five dietary recommendations for women to regulate their hormones effectively. Firstly, prioritizing liver health is crucial as the liver, gut, and bowels play an essential role in efficiently clearing excess estrogen from the body. Cruciferous vegetables like cauliflower and broccoli support liver detoxification.
Secondly, incorporating fermented foods like pickled vegetables, kefir, kombucha, or natural yogurt into daily meals introduces beneficial bacteria to the gut. Gut diversity declines with age, and a diverse microbiome has been linked to longevity and good health.
Next, women should avoid consuming ultra-processed foods as they negatively impact hormone levels. High sugar and processed foods increase inflammation and cortisol levels, depleting progesterone and leaving less room for nutritious foods that support hormonal health.
Establishing an eating window is Cox’s fourth recommendation. Ending the eating window around 6 pm allows for a few hours before bedtime, preventing elevated blood sugar levels at night that may disrupt sleep. Choosing nutritious and satisfying meals within this window, focusing on protein and reducing carbs, is crucial.
Lastly, monitoring magnesium levels is vital for women’s hormonal health. Many women are sub-clinically deficient in magnesium, and this deficiency can lead to insomnia, particularly as women age. Diet and stress levels can deplete magnesium, so taking a magnesium glycinate or bisglycinate supplement before bed can aid in getting a restful night’s sleep.
Pauline Cox’s book, “Hungry Woman,” published by Ebury Press, delves further into these topics, providing valuable insights for women’s hormonal balance and overall well-being.
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