An endocrinologist talked about important foods to support hormones

During the cold season, the body needs special care. Some people's mood drops in winter and their weight rises. Ekaterina Kazachkova, an endocrinologist at SM-Clinica, told Izvestia on January 8 that it's not just the lack of sun and movement.

According to her, nutrition plays an important role, which directly affects the hormonal background.

"We often encounter seasonal exacerbations of hormonal disorders. Patients complain of fatigue, mood swings and difficulties with weight control. But the good news is that a well-chosen diet can significantly improve well-being. After all, there are foods that are not only tasty, but also have a powerful effect on the endocrine system," said Kazachkova.

The first product on her list is fatty fish. Salmon, mackerel, sardines are rich in omega-3 fatty acids. They help regulate the production of hormones, reduce inflammation in the body and support the health of the thyroid gland. According to the doctor, it is enough to include two to three servings of fish in the menu per week to notice positive changes.

"The second product is avocado. This fruit contains healthy fats necessary for the synthesis of hormones. In addition, avocados are rich in vitamin E, which supports the reproductive system. Half an avocado a day can be a great addition to breakfast or salad", - said Kazachkova.

The third product is sauerkraut. Fermented products are known for their beneficial properties. However, as the specialist pointed out, the influence of sauerkraut on the hormonal background is often underestimated.

"The fact is that in the process of fermentation in cabbage special substances are formed, which can positively affect the work of the thyroid gland. This is especially important for those who strive for healthy weight loss. Sauerkraut is rich in probiotics - beneficial bacteria that keep our gut healthy. And a healthy gut is key to proper nutrient absorption and production of certain hormones," the doctor explained.

According to her, sauerkraut is also rich in vitamin C and fiber. Vitamin C helps the body better cope with stress, and fiber helps the body absorb carbohydrates smoothly, which helps avoid blood sugar spikes.

The fourth product is turmeric. This spice has powerful anti-inflammatory properties and helps regulate levels of cortisol, the stress hormone. The endocrinologist advised adding turmeric to soups, smoothies or warm milk before bedtime.

"And finally the fifth product is walnuts. They are rich in magnesium, which is necessary for the proper functioning of the adrenal glands. These glands are responsible for the production of cortisol and adrenaline. A handful of walnuts a day can be a great snack and support for the hormonal system," said Kazachkova.

In conclusion, she noted that the mere inclusion of these products in the diet does not guarantee a complete solution to hormone problems. Every body is unique, and what works for one may not work for another.

"Proper nutrition is only part of a comprehensive strategy for maintaining endocrine health. Regular exercise, adequate sleep and stress management are just as important. However, starting small is always a good idea. Try gradually introducing these foods into your diet and observe the changes. Remember that sudden changes in your diet can cause stress to your body. Therefore, we recommend making changes gradually, listening to your body, "- summarized Kazachkova.

Earlier, on December 23, children's doctor-endocrinologist, nutriciologist "SM-Clinica" for children Daria Gubareva told "Izvestia" that tangerines are rich in B vitamins, which ensure the development and functioning of cells. In addition, vitamin A, which is also contained in this fruit, helps in the work of the organs of vision and immunity.