Healthy Diet Healthy Women

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Women's health (physical and mental) is closely related (and somewhat "mimics") hormonal status and "balance" in the body.
Hormonal status here refers to the interplay between female sex hormones (oestrogen and progesterone), stress hormones (specifically cortisol), and thyroid hormones (TSH, T4, T3). Sex hormone production and balance is particularly sensitive to levels of stress hormones. 

Stress has a profound effect on oestrogen/progesterone balance, as well as creating unnecessary inflammation in the body.

A hormonal cycle in perfect balance helps a woman to feel confident, empowered, healthy and happy. A woman who feels "out of sorts", is depressed for no apparent reason, or shows other common signs and symptoms of hormonal imbalance (of which there are many), is either under too much stress, not taking enough exercise, and or, is eating a poor diet. She herself is out of balance!
 
Eating poorly results in the body not getting sufficient nutrients necessary to produce enough of the correct hormones in the correct balance.
 
Nutrients often lacking include essential fatty acids (especially GLA, EPA and DHA), B vitamins (especially B6), calcium and magnesium.

A "healthy diet for a healthy woman" should be "designed" to encourage normal healthy production, balance, detoxification and excretion of oestrogen and other hormones. The organs involved are the ovaries and adrenals (for production), the liver (for detoxification), and the kidneys and bowel (for excretion via faeces and urine). Naturally, these organs need to be in good working order, and nourished correctly!
 
The diet should contain a vast array of antioxidants and anti-inflammatory agents to dampen any internal inflammation. It should aim to lower insulin levels (minimising fat storage), and improve insulin sensitivity, i.e. the way in which the body handles sugars. This helps to burn fat, as well as minimising excess fat being converted to oestrogen.
(N.B. Fat cells can convert fat to a "bad" oestrogen via a biochemical process called aromatisation).

Soya protein seems to encourage fat loss in the body together with an improvement in the amount of lean muscle tissue. Soya (especially soy concentrates) contains high levels of beneficial plant oestrogens... known as isoflavones. Isoflavones help to re-balance levels of good and bad oestrogens, and promote a healthier oestrogen/progesterone balance. Non-soya food sources of isoflavones include fennel, flaxseeds (ground or milled otherwise they are largely indigestible), fenugreek, cumin and other spices, blueberries, and the herbs red clover, black cohosh and kudzu. Ground flaxseeds incidentally are a great "soluble" fibre source that promotes the excretion of oestrogen via faeces, and also minimises oestrogens being re-absorbed back into the body.

Green tea "catechins" also contribute to healthy oestrogen detoxification and excretion.
A diet that is rich in cruciferous vegetables and wholegrains supports healthy liver function.... specifically in the healthy detoxification of oestrogen and other hormones through the liver.
Diet
The diet should be as clean as possible. This means eating food that contains NO unnecessary additives, preservatives, hormones or hormone-mimicking chemicals, sugars, or trans fats/hydrogenated fats. Eating only natural, unprocessed foods (in itself) will ensure that all these biochemically and hormonally disruptive substances are kept to an absolute minimum.
Highly beneficial foods...
Nutritional science has come a long way, and we now know that the following foods are highly beneficial for proper hormone production and healthy oestrogen metabolism.
Soya foods and soy concentrates - tofu, miso, Tamari, tempeh, soya beans, soya milk and plain soya yogurt

Chickpeas and beans in general - mung beans are easy to soak and cook in 45 mins, or sprouted
Whole and ground Indian spices and herbs - fenugreek seeds (wonderful when sprouted), cumin, cinnamon, turmeric etc
Unpolluted oily fish (and other quality fish) and fish oil - choose high-grade unpolluted fish oil capsules

WHOLE grains - brown rice, wheat berries and rye berries (these are the whole wheat and rye grains that when soaked and cooked have a lovely chewy texture), barley, millet, whole oats
Cruciferous vegetables - broccoli, cauliflower, cabbage, and Brussels sprouts
Ground/milled flaxseeds - 2 tablespoons per day
Sunflower and pumpkin seeds -preferably ground
Almonds and walnuts - preferably ground

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A Healthy Eating Plan For Women Of All Ages

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A healthy eating plan for women of all ages is necessary because women have different nutritional and dietary needs than men. As women age, our body goes through changes in a variety of stages that lead to weight gains. If you talk to teenage girls that enter the menstrual period, you hear the same complaints you hear from menopausal women and those going through pregnancy. For this reason, a healthy eating plan for women of all ages can be essential!

It doesn't matter what age you are, there are food choices that can help reduce PMS, fight the weight gain of excess stress and ease the symptoms of menopause. If you are searching for a healthy eating plan for women of all ages, there are a few things to be incorporated.

Basic Rules In A Healthy Eating Plan For Women Of All Ages:
A healthy eating plan for women of all ages includes cutting back on alcohol and caffeine because drinking more than two alcoholic drinks a day slows your fat burning rate down. When your liver is busy trying to detox alcohol it is processing body fat at a much slower rate (73% slower! And that lasts for 3 days after drinking alcohol!!)Hormone levels change with caffeine and causes additional calcium loss. You need plenty of iron because women lose this essential mineral. Eat plenty of red meat, dark poultry meat, spinach, and iron-rich cereals, to counter this problem.
Get plenty of calcium from plant-based sources like beans, broccoli, and Brussels sprouts because relying on dairy can be counter-productive, due to high fat and protein, which accelerates bone loss. Focus on whole, plant-based foods, such as grains, beans and plenty of leafy green vegetables, to get fiber and natural calcium.

Control Cravings And Boost Energy:
 A healthy eating plan for women of all ages should include foods that control cravings and boost energy. If you focus on complex carbohydrates, you get energy benefits, but not the weight gain of simple carbohydrates that turn to fat. Cut out junk foods and eat regularly, to keep your blood sugar levels normal, which controls insulin releases that cause cravings. If you eat breakfast each day, you get your metabolism revved and avoid peaks or troughs in your insulin releases.

Understand The Benefits Of Healthy Fat:
 There are many benefits to healthy fat, including increased concentration, vibrant skin, hair and nails and you are better able to absorb fat-soluble vitamins, like A, D, E and K, which contribute antioxidants. Fat is dense in calories, so it controls cravings and eases the spike of blood sugar that comes from eating carbohydrates.

Add Calcium, Magnesium and Vitamin D:
A healthy eating plan for women of all ages should include essentials, like calcium, magnesium and Vitamin D. Some of the best sources are salmon, eggs, leafy green vegetables, oatmeal, garlic and certain seeds, like flax, sunflower, sesame and pumpkin.
A healthy eating plan for women of all ages incorporates the foods that include these essential ingredients, for the best health. If you are on a weight loss diet, make sure you include this healthy eating plan for women of all ages and supplement it with cardio and strength training, for the best weight loss results.

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