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Great hormonal health begins with the foods you’re putting in your body, so we naturally spend a good portion of time during initial consults discussing our patient’s daily food choices. All too often our new patients with PCOS, infertility, weight gain, etc. proudly exclaim that they’re already doing a great job with their diet since stay far away from fats. This post is for all you fat phobic females! We’re here to convince you that dietary fats important for maintaining an ideal body weight and improving brain health & critical for optimal hormonal health + fertility.
Most unprocessed food sources of fat are healthy, satiating and a completely necessary part of our diets. Dietary fats from whole foods are especially important when it comes to your hormonal health because they provide the essential fatty acids needed to make hormones. In order to have healthy hormones we need to have healthy cell membranes, which are made from fats and require lots of dietary fats in order to function optimally.
There’s a growing body of evidence suggesting that most female hormone problems actually start with an imbalance between pro-inflammatory and anti-inflammatory lipid compounds called prostaglandins. These prostaglandins are fat-based molecules that play a role both in activating & eliminating inflammation. While some inflammation is necessary & even beneficial, excess inflammation causes a variety of health problems, including hormone dysregulation. Consuming an optimal amount of healthy fats (specifically those containing omega-3s: see below) can help increase the production of anti-inflammatory compounds in the body and resolve the root cause of many hormonal imbalances.
There are 3 main sources of dietary fats: trans, saturated and unsaturated. Unsaturated fats are a great choice to support optimal hormone health and polyunsaturated and monounsaturated fats are particularly important for healthy hormones. Fatty fish is by far the best source of polyunsaturated long-chain omega-3 fatty acids & research suggests that increased dietary intake of omega-3s can balance hormones by reducing levels of the stress hormones cortisol and adrenaline and providing building blocked needed for health hormones. Our favourite sources of unsaturated and healthy saturated fats include:
There’s one thing that the entire internet agrees on: eating trans fats leads to a list of poor health outcomes including hormonal imbalances, diabetes, cancer, cardiovascular disease and even depression. Saturated fats in the form of processed foods have also been shown to increase your risk of heart attack (read more about the difference between “bad saturated fats” found in processed high-sugar foods and those found in natural sources like coconut in this fat-focused article). These are the dietary sources of trans fats and saturated fats that should be avoided at all costs:
Here are some of our favourite high-fat healthy recipes. I typically make 1 – 2 of these recipes weekly to make sure that my husband and I always have some quick and easy healthy fats on hand:
Book an initial virtual consult with Dr. Sarah (serving all of Ontario, virtually!) if you’re looking to up-level your wellness in other ways this season.
*Note: online services provided by Dr. Sarah are only available to people living in Ontario at the moment <3
This information is not intended as a substitute for the advice provided by your Naturopathic doctor or primary care physician. Do not use the information in this document for diagnosing or treating a health problem or disease. Always speak with your Naturopathic doctor before taking any medication or nutritional or herbal or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read online.
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