Table of Contents
Foreword: The Right Diet Provides the Nutrition Your Hormones Need Mia Lundin 4
About Hormones 8
Are you losing your mind? 8
Your wonderfully interconnected body 9
Different types of hormones 10
The female sex hormones 11
Neurotransmitters 12
Serotonin and estrogen-a dynamic duo 13
Nutrients for serotonin production 13
Not enough food, or the wrong food 14
Your hormonal journey-from normal levels to menopause 15
The four hormonal phases 15
Phase 1 Normal hormonal balance 15
Phase 2 PMS-cyclically "crazy" 16
Phase 3 Perimenopause-no two days are alike 16
Phase 4: Menopause and postmenopause-where did life's joys go? 17
Where are you on your journey? 18
Do you suffer from hormonal imbalance? 18
Good nutrition goes a long way 19
Make sure to eat foods that … 19
Hormonal Balance 20
1 Food-the building blocks for hormones and a brain in balance 20
Fat 21
Protein 22
Carbohydrates 23
Minerals 25
Vitamins 27
2 Avoid inflammation 30
Stress and inflammation 31
Increase your intake of anti-inflammatory food 31
3 Balance your blood glucose 32
Opt for slow-release carbohydrates! 33
4 Keep your gut happy 34
Leaky gut syndrome 34
Dysbiosis 35
Common Symptoms of Dysbiosis 36
Dysbiosis and estrogen dominance 36
Modify your eating habits 36
5 Trim your digestion 38
A sign of good digestion 38
6 Lower your stress 39
What makes you happy? 39
Meditation, yoga, and breathing 40
Bioidentical Hormones 41
Bioidentical estrogen 42
Bioidentical progesterone 42
Hormone replacement therapy 42
Summary diet lists, and tables 44
Practical, diet tips-a summary 44
Include these foods in your diet 44
Avoid these foods 45
Examples of ingredients for hormonal balance 47
Nutritional deficiencies and their symptoms 48
Recipes: Food That Is Good For You And Your Hormones 50
Ulrika Davidsson 51
Breakfasts 52
Salads and warm soups 76
Main dishes 114
Desserts 142
A two-week diet plan 157
Glossary 160
Index 162
Sources 164
Conversion Charts 166