More and more women are wondering about the impact of food on their hormonal balance. We asked the question to Véronique Liesse, nutritionist, author of the bestseller “hormones, stop spoiling your life”. Spoiler: Yes, the plate can change the situation – but not alone.
On Tiktok and Instagram, the words “hormonal food” flourish everywhere. But be careful not to fall into the easy well-being slogan trap. Because in reality, “hormonal food does not really exist as such”, warns Véronique Liesse. “There is an infinity of different hormones – insulin, cortisol, thyroid, sexual hormones – and each has its own needs. The idea is rather to understand how nutrients can support them in their functioning.”
In other words, no unique miracle menu, but a personalized approach that gives pride of place to essential micronutrients. Zinc for insulin problems, iodine for thyroid, calcium during menopause … “We don’t really rebalance hormones with the plate, but we can act in a targeted way on symptoms and aggravating factors like stress or inflammation.”
Why are we finally talking about hormones (and so much the better)
Unexplained fatigue, painful rules, anxiety attacks before the rules or weight gain as menopause approach: many women suffer from hormonal symptoms without putting a word. For a long time, the subject remained taboo. “Today, women finally dare to talk about it,” says Véronique Liesse. “Menopause, for example, was completely ignored, while its effects are sometimes violent and disabling.”
Add to that the increase in fertility disorders, and you have a reason found for this craze. “Irregular cycles, stretched breasts, acne or weight gain can be signs of relative hyperœstrogeny. We do not necessarily produce more estrogens, but progesterone falls. And that creates an imbalance.”
What we can (really) do with our plate
We forget the idea that two broccoli and yogurt will be enough to balance a decade of hormonal fluctuations. “But what we can do is optimize the contributions to help the body work better,” nuances the specialist. And it often starts by regulating the microbiota, this famous intestinal ecosystem today considered a key player in the hormonal system.
“A microbiota in poor condition is an increased ability to reabbsorb estrogens, which increases the hormonal load in the body,” she explains. Alcohol is to be avoided in priority: “It is a real disaster for hormones. It promotes hot flashes, destroys the microbiota and disturbs the detoxification of estrogens.
Also fleeing: ultra-transformed products, full of additives, sweeteners and emulsifiers that disrupt all intestinal balance. What about sugar? “He too disturbs the microbiota. It is not the absolute enemy, but it is necessary to limit the peaks.” Long demonized for its phytoiesstrogens suspected of aggravating the risks of hormone -dependent cancer, soy is rehabilitated today. “We have completely revised our copy. In fact, it would even have a protective effect. We observe in 40 % of women a decrease in hot flashes when they consume soy regularly.”
Hormone stars nutrients
According to Véronique Liesse, there are three essentials to slide in priority in her daily life:
- Omega-3: “They have a powerful anti-inflammatory effect and there is a lot of lack.” Direction the fatty fish like sardines, mackerels or herring, two to three times a week.
- Vitamin D: “Indispensable, but very little present in the food. It must be supplemented systematically.”
- Magnesium: “Essential for stress management, bone solidity and energy balance.” It is found in oilseeds, waters rich in magnesium and legumes.
And a typical day, what does it give?
We draw some ideas from his work:
At breakfast: Porridge with oatmeal, chia seeds, blueberries and vegetable milk enriched with calcium.
At noon: Quinoa salad, lentils, salmon, avocado, fresh spinach and a rapeseed oil vinaigrette.
To taste: Some nuts and a square of dark chocolate.
The evening : Homemade vegetable soup, olive oil sardines, roasted sweet potato. And finally, an infusion at the Gattilier, a plant known to boost progesterone naturally.
Morality?
Food will not do everything. But in the hormonal jungle, it can be a precious compass. And a good way to resume a little power on a body that sometimes escapes us. As Véronique Liesse says: “You have to stop leaving women in their dismay. We can help them. And it often starts on their plate.”
