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Does your food give you PMT? By Dr Martin Galy

Sometimes you would not put your food as a direct impact to your hormone levels but it makes a massive difference.  With these simple changes you can feel so much better the whole way through the month as the foods that women eat can affect levels of estrogen in their bodies.

 Always Choose Low glycaemic foods.

High GI foods have been shown to increase estrogen production. This may exacerbate the syndrome of relative progesterone deficiency.

Low glycaemic diets that are high in fiber may decrease the levels of estrogen in the body, and close the relative estrogen/progesterone imbalance thereby helping to reduce the symptoms associated with it. All ‘white foods’ therefore should be replaced with ‘brown food’, and patients should seek out knowledge about foods to eat that have a low glycaemic index, and maintain this type of food as their preferred option throughout their diet. See – http://www.nhs.uk/chq/Pages/1862.aspx?categoryid=51&subcategoryid=164 

Foods that decrease Estrogen levels by increasing or improving elimination – should be consumed especially in the luteal phase

  • The Brassica family of vegetables: broccoli, cauliflower, brussel sprouts, cabbage, and kale
  • Dark leafy greens (dandelion greens, collard greens, mustard greens
  • Liver-supportive foods: Onions, garlic, ginger, turmeric, basil, cumin, fennel, dill, black pepper, horseradish, rosemary, beets, strawberries, peaches, cherries, turnip
  • Lemon juice
  • Certain red wines (not white) that are high in reservatrol like Merlot, Pinot Noir,especially from Sardinia and Sicily.

Foods that increase Estrogen levels are usually foods with high Glycaemic indices – should be avoided especially in the luteal phase

  • Dairy products
  • Refined sugar
  • Processed foods
  • Caffeine > 100mgs daily (coffee, tea, chocolate)
  • Excess Alcohol and drugs
  • Non-organic animal products

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