5 ways to eat for your hormone health this Christmas, according to a nutritionist

We all know Christmas is a time for enjoyment, and while that shouldn't change, how does indulgence affect our hormones?

Excess eating, alcohol and sugar intake can particularly worsen perimenopausal and menopausal symptoms and exacerbate symptoms like sleep disturbances, hot flushes and mood swings.

Thankfully, all it takes is small tweaks to the food and drink we consume to help prevent any major impacts to our hormones, and subsequently any symptoms.

"It’s easy to let even long term habits slip during the festive period but it doesn’t have to completely derail you. By implementing a few healthy changes, we can feel more in control of our diets and our hormone balance this Christmas," says registered nutritional therapist and hormone expert, Lauren Johnson Reynolds, aka the London Wellness Coach.

But remember, balance is key. "Perfection isn't necessary to see results and improvement in hormonal symptoms. Sometimes knowing we've incorporated a simple healthy hack into our day helps us to enjoy special occasions like Christmas guilt-free."

So, whether you're going through menopause or perimenopause, or have hormonal issues like PCOS, PMS or PMDD, here are Johnson Reynolds' top five ways to eat for your hormone health this Christmas...

1. Start the day with a protein-rich breakfast

While there might be lots to pick on from the fridge in the morning, or you think you'll be eating lots later in the day, it's important not to skimp on a proper breakfast at Christmas. Your hormones will thank you.

"Blood sugar imbalance has a huge part to play in mood swings, brain fog, frequent night waking, sugar and carbohydrate cravings as well as weight gain around the middle," says Johnson Reynolds.

"Focusing on eating a breakfast rich in protein, fibre and healthy fats keeps blood sugar stable and has been shown in studies to actually reduce the amount we eat for the remainder of the day and lessen evening snacking."

So, rather than grabbing a couple of shortbread biscuits for breakfast, the nutritionist advises being intentional about your choices. "Prepare scrambled eggs and smoked salmon [or a couple protein-rich veggie or vegan alternatives like scrambled tofu] with avocado and rocket and know that you’re setting yourself and your hormones up for the day, in the best possible way".

2. Eat sweet foods as dessert rather than standalone treats

Instead of having to eliminate sweet treats entirely, it's more about moderation, and when you eat them.

"It's all about keeping our blood sugar balanced. Eating sugary foods right after a meal actually helps to slow down the absorption of sugar into the bloodstream, avoiding a blood sugar spike," Johnson Reynolds explains.

"Not only will this help to reduce the symptoms already mentioned but it also helps to give the adrenal glands [on top of both kidneys] a break which are often overworked by blood sugar imbalances and life stressors. As the adrenals take over from the ovaries as primary oestrogen producers as hormone levels begin to decline, it's really important that we look after them before, during, and after menopause."

3. Make the most of Christmas veggies

You might want to think twice before saying no to sprouts.

"Vegetables like Brussels sprouts, cabbage, broccoli and kale belong to the brassica family that when broken down, produce a compound that is especially important for hormones," says Johnson Reynolds.

"These cruciferous vegetables can help to inhibit some of the negative impacts that declining rates of oestrogen have on the body by increasing antioxidants, reducing inflammation, supporting the immune system and facilitating the breakdown and elimination of potentially toxic oestrogen before it is able to recirculate back into the body.

"Additionally, a 2020 study looking at the effects of fruit and vegetable intake on the symptoms of 393 post-menopausal women found that increased intake of leafy greens and cruciferous vegetables led to a significant reduction in overall menopausal symptoms."

4. Swap regular pickled condiments for fermented foods

Fermented foods shouldn't be underestimated, and don't all taste as bad as they sound.

"Making the switch from pickled red cabbage to fermented kimchi or sauerkraut (both are cabbage based) actually gives you a beneficial hit of probiotics while being equally delicious and complimentary to festive dishes," says the nutritionist.

"These fermented foods are packed with good bacteria for the gut microbiome which supports gut health and therefore hormone and mood balance, immunity, appetite and so much more. At a time where we're eating a lot more sugar, unfavourable bacteria can run rampant so helping to keep our delicate gut microbiome balanced with friendly bacteria is a daily must."

5. Give non-alcoholic cocktails a try

With this one rising in popularity, you might be doing it anyway.

"I'm not suggesting a T-total Christmas but don't be afraid to mix things up for the sake of your hormones. Many women find that alcohol can worsen symptoms such as hot flashes, night sweats and low mood so though it’s fine to have a glass or two, you may wish to explore other alcohol free options," Johnson Reynolds explains.

"I've done just this and found that the honey and apple cider vinegar based aperitif Mother Root blends beautifully with soda water, bitters and fresh lime while the botanical based drinks from Three Spirit can help to enhance mood through the herbs and adaptogens they contain.

"Sober doesn't have to be boring and can still feel adult and decadent for special occasions."

It's important to note that while everyone is different, Johnson Reynolds says everyone can benefit from keeping blood sugar balanced and looking after gut health. "These are really the foundations and pillars for health.

• Read more: How menopause can affect your mood and other things you need to know (Yahoo Life UK, 9-min read)

• Read more: Five unusual perimenopause symptoms, as Gwyneth Paltrow reveals she's in the 'thick of it' (Yahoo Life UK, 6-min read)

• Read more: Digestion health tips to help combat Christmas bloating, heartburn and constipation (Yahoo Life UK, 4-min read)

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