Veganalysis: 2.5 Balancing Hormones

2.5 Balancing Hormones: Endocrine System

1. Thyroid: The thyroid, found in the neck next to your voice box, is the master controller, that regulates nearly every major metabolic function in the body. Your Thyroid hormones affect your metabolism. We need dietary iodine to synthesize thyroid hormones. For those with healthy functioning thyroids, it is important you are eating iodine rich foods like seaweed in your diet daily. Try adding Kelp granules on top of you salads. Or try pan-frying some whole leaf dried dulse in avocado oil over medium heat until crisp, to create a bacon like flavor. Still not so sure? Try this product which has pickled beets, dulse and kale! Take note that some with hypothyroidism, excess iodine can worsen the condition. It you have a thyroid condition do not completely shy away from foods like Bok choy, Kale, Brussels sprouts, cauliflower, broccoli. Though they do contain goitrogens, the benefits outweigh the downsides. Be sure to cook them, this can substantially reduce the goitrogenic substances.
2. Adrenal and stress management: Stress and overstimulation of the adrenal glands can increase the hormone cortisol. Increased cortisol causes inflammation. In addition to high cortisol levels, those with chronic stress can have low levels of DHEA. DHEA is considered the parent hormone, responsible for creating other necessary hormones within the body. Are you getting enough sleep? How high is your stress level? Are you over exerting yourself with exercise? If so, how can you manage this better?
3. Blood Sugar Regulation: Eat every 3-4 hours, reduce added sugars, avoid white pasta, bread, flours and aim for whole plant based foods to maintain healthy blood sugar levels throughout the day.
4. Summary: Healthy adrenals, blood glucose management and stress management will all impact the thyroid. So, it is not only is it important to manage these individually for overall health, but also for thyroid health. Try to get 7-9 hours of sleep each night, reduce added sugars, reduce caffeine, reduced processed vegan food, avoid vegetable oils, and manage your stress maybe with breathing exercises, yoga or meditation. Consider using lavender oil before bed to help with sleep and stress. Use a red-light app on your phone before bedtime to limit blue light from devices. If you have a well-functioning thyroid then be sure you are eating iodine rich foods like seaweed, and selenium rich foods like Brazil nuts regularly.
5. Recipe:Balancing Brazil Nut “Tuna” Serves 6-8

Ingredients:

• 1 cup raw Brazil nuts – soaked for two hours
• 1/3 cup canned organic chickpeas
• juice of one lemon
• 1 tbsp unfiltered apple cider vinegar
• 1 clove garlic – pressed
• 1/4 tsp sea salt
• 1/4 tsp dry mustard
• 1/2 tsp kelp powder
• 1/4 tsp pepper
• 2 green onions diced
• 1 celery stalk diced

Directions:

1. Drain and rinse Brazil nuts and sunflower seeds. Add all base ingredients except green onions and celery into processor and mix until it is almost a paste. Put paste in bowl and mix in green onions and celery. Eat immediately or let refrigerate. Will keep if sealed for 5 days.

Colleen Poling, RD ❤