Many women in the western world suffer from hormonal problems, while these complaints do not occur at all in other parts of the world. This shows that hormonal problems are mainly related to lifestyle.
Hormones give your cells commands that affect everything in your body. Your hormones work together; as soon as one of your hormones is out of balance, it is compensated by another hormone. As soon as your brain detects that a certain hormone is present too much or too little, signals are sent to the relevant organ to promote or inhibit the production of that hormone. Hormones that are no longer needed are broken down by the liver.
There are several culprits that disrupt a healthy hormone balance. The main disruptive triggers appear to be eating behavior and stress. The cosmetic products you use and the materials in which you package your food also play a role in this. We can share one of the culprits with you, and give some tips!
The culprit: too little omega-3 fatty acids
Many women are afraid of fat because they think they gain weight. As a result, they exchange their ‘normal’ products for ‘lean’ or light products, and in doing so they make a big mistake. Women just need a little bit of fat for a good hormone balance.
Fatty foods don’t always have to be unhealthy, as long as they contain good fats. Omega-3 fatty acids, for example from oily fish, are extremely important because they inhibit inflammation. Cholesterol is also responsible for the production of important hormones. If you eat healthy fats, you will feel full faster, so you have less need for sugar.
What are good fats and what are they in?
Healthy unsaturated fats
Unsaturated fats can be divided into omega 3, 6, and 9. The latter, omega 9, is made by the body itself, the first two are not. Omega 6 is found in almost all grains and vegetable oils, so a Western diet soon has a surplus of these fats. Omega 3 is much less common in our diet. It is mainly found in fatty fish, walnuts, linseed oil, chia seeds, and sea vegetables. Omega 3 has an anti-inflammatory effect and is therefore extremely important.
Healthy saturated fats
Saturated fats are found in all animal fats, except those from fish. It is often said that these fats make you fat. They have a bad image, but there is increasing evidence that these healthy fats are necessary for our bodies.
Solution: eat smart fats
Eat fats to lose fat. If losing weight is your goal, don’t be afraid of fats. Healthy fats can actually help you lose weight, and some saturated fats promote fat burning. Fats help to inhibit inflammation and are an indispensable building block of many hormones.
- Eat (oily) fish three times a week, such as wild salmon, sardines, or anchovies
- Eat nuts every day, such as walnuts and Brazil nuts
- Eat seeds and kernels daily, such as hemp seed, linseed, or chia seed
Recipe: Asparagus with salmon, egg, and samphire
For 4 persons
Preparation time: 50 minutes
- 2 kg asparagus
- 4 eggs
- 100 g butter + 1 tbsp extra for the salmon
- 4 salmon fillets of 125 g
- 200 g samphire salad
- juice of ½ lemon
- 4 tbsp chopped flat-leaf parsley
- Cut the hard bottom (about 3 cm) off the asparagus and peel them. Try to peel them thicker the more you get to the bottom. Wash the asparagus.
- Place the asparagus in a saucepan and make sure they are submerged in water. Bring the water to a boil with the lid on the pan. Let them cook for 5 minutes and turn off the heat. Leave the pan closed for about 10 minutes until al dente. Check for doneness by taking one out of the pan with a fork and poking it. If you still feel a little resistance, they are al dente. If you want them completely soft, quickly put the lid on the pan and let them stand for a few more minutes.
- Meanwhile, hard boil the eggs for about 10 minutes. Rinse them under cold running water and peel them. Cut the eggs into pieces and rub them over a plate with the back of a spoon through a sieve.
- Heat 1 tablespoon of butter in a frying pan. Sprinkle the salmon with salt and pepper. Place the salmon in the pan with the skin side down. Bake the salmon for about 6 minutes on medium heat. Turn the fillets halfway through. The salmon is best when the inside is still a little pink.
- Remove the lower stiff and woody parts of the glasswort and wash the glasswort briefly in running cold water. Boil the samphire for 2-3 minutes in plenty of boiling water without salt. After preparation, the samphire should look like seaweed in color, but still have a bite and have lost little firmness. Remove any remaining stiff threads.
- Melt the rest of the butter in a saucepan. Stir in the lemon juice and season the sauce with (freshly ground) pepper and salt.
- Place the baked salmon on plates with the asparagus and samphire. Sprinkle with egg and parsley. Serve the butter sauce separately.