Motherhood is a beautiful journey, but it has its own physical and emotional demands. Mothers face various changes, such as hormonal shifts in different stages, like early pregnancy and postpartum recovery. They also undergo tremendous changes due to several factors, such as the bone-depleting effects of breastfeeding and ageing. Food is the primary source that helps moms balance their hormones and support bone health.
We spoke to Dr Archana Batra, Dietician and a Certified Diabetes Educator, Gurugram, who explained how food supports hormonal and bone health in mothers.
Connection Between Hormones and Nutrition
"Hormones are the chemical messengers of the body that affect internal and external aspects like mood, energy levels, metabolism, and fertility. In mothers, hormonal changes are a common complaint, especially during pregnancy, perimenopause, and menopause, where diet contributes to exacerbating the hormonal changes," explained Dr Batra.
According to the International Journal of Food Science and Nutrition, there are several dietary factors that have a significant effect on hormone levels, causing imbalances. The major food factors influencing hormones are sugar and refined carbohydrates, unhealthy fats, the absence of essential nutrients, and some dietary patterns.
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Key Nutrients Supporting Hormonal Balance
- Foods, such as avocados, nuts, seeds, and fatty fish are healthy fats essential for the production and regulation of hormones, such as oestrogen and progesterone.
- Protein found in foods, such as lentils, eggs, and dairy products supports insulin function, keeping muscle mass intact and stabilising blood sugar levels.
- Consume fruits, vegetables, and whole grains rich in fibre to support gut health and help remove excess oestrogen from the body, which is essential for hormone metabolism. Leafy greens, bananas, and whole grains are food sources containing magnesium and vitamin B that can help reduce Premenstrual Syndrome (PMS) symptoms and aid in stress management.
Bone Health
Building strength at every stage As women undergo several changes, especially during post-pregnancy and menopause, bone loss accelerates these changes due to the reduction of oestrogen levels. Nutrition plays a crucial role in preserving bone strength and density.
Here are a few bone-boosting foods that every mom needs:
- Yoghurt, almonds, sesame seeds, and leafy greens are calcium-rich foods that help moms build and maintain bone mass.
- Fortified foods and fatty fish are food sources that contain vitamin D, along with sunlight, that help to enhance calcium absorption and support immune health.
- Walnuts, chia seeds, and flaxseeds are dietary sources of omega-3 fatty acids that will reduce bone inflammation and guard against bone loss.
Smart Eating Habits For Moms
- Do not skip meals: Skipping meals is a bad option. Follow a well-balanced and nutrient-rich diet that stabilises blood sugar levels and regulates cortisol.
- Always stay hydrated: Hydration plays a crucial role in detoxifying. Hormones are dependent on proper hydration for transportation and bodily functions.
- Cut down on caffeine and sugars: Excess caffeine and sugars interfere with calcium absorption and spike hormone-related mood swings.
Bottomline
Dr Batra concluded, “Being strong from the inside out is not just about achieving perfection, but it's all about nourishing your body for proper health and well-being. For mothers, nutrient-dense foods are a game changer. Healthy foods to support hormone balance and bone health are not just about feeling your body; you are building a foundation for long-term health.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]