The Benefits of Eating Healthy Carbohydrates
Jul 17, 2024
The Benefits of Eating Healthy Carbohydrates for Progesterone Production in Perimenopausal Women
As we transition into perimenopause, the body undergoes significant hormonal changes that can affect overall health and well-being. One critical hormone during this phase is progesterone, which plays a very important role in maintaining hormonal balance and supporting longevity. Understanding how to support progesterone production through nutrition, particularly by eating healthy carbohydrates, can make a huge difference in how you feel and function during this time.
Progesterone is a key hormone that helps regulate the menstrual cycle and balances the effects of estrogen.
During perimenopause, progesterone levels can fluctuate and often decline, leading to symptoms such as irregular periods, mood swings, and sleep disturbances.
Progesterone also has protective effects on the brain, bone health, and cardiovascular system, making it essential for overall longevity.
Eating healthy carbohydrates at the right times can support progesterone production and help mitigate some of the uncomfortable symptoms of perimenopause. Here’s why:
Healthy carbohydrates provide the necessary glucose that the body needs to produce hormones. When glucose levels are stable, the body is more efficient at producing progesterone, helping to balance the hormonal shifts during perimenopause.
Carbohydrates help regulate cortisol, the stress hormone. High levels of cortisol can inhibit progesterone production. By consuming complex carbohydrates, such as whole grains, legumes, and vegetables, you can help keep cortisol levels in check, thereby supporting progesterone synthesis.
Progesterone has neuroprotective properties, and maintaining adequate levels is crucial for brain health. Carbohydrates provide the brain with a steady supply of glucose, which is its primary energy source. This can help improve mood, reduce brain fog, and enhance overall cognitive function.
Progesterone has a calming effect on the brain and helps promote restful sleep. Including healthy carbohydrates in your diet, especially in the evening, can increase serotonin levels, a precursor to melatonin, which regulates sleep cycles.
Progesterone plays a role in bone density by stimulating the activity of osteoblasts, the cells responsible for bone formation. Healthy carbohydrates, particularly those rich in fiber, can help with calcium absorption and support bone health.
To reap the benefits of healthy carbohydrates, it’s essential to choose the right types and consume them at the optimal times. Here are some tips
Include foods like quinoa, rice, oats, and sweet potatoes. These are rich in fibre and release glucose slowly, keeping blood sugar levels stable.
Fresh fruits and vegetables are excellent sources of vitamins, minerals, and antioxidants. Berries, leafy greens, and cruciferous vegetables like broccoli and cauliflower are particularly beneficial
Steer clear of refined carbohydrates like white bread, pastries, and sugary snacks, which can cause blood sugar spikes and disrupt hormone balance.
Aim to include healthy carbohydrates in your meals, especially around the time when your body is naturally producing progesterone. A balanced dinner with healthy carbs can promote better sleep and support hormone production.
For women in their perimenopausal years, understanding the importance of progesterone and how to support its production through nutrition is vital. By incorporating healthy carbohydrates into your diet, you can help maintain hormonal balance, improve overall well-being, and support longevity. Remember, every woman’s body is unique, so it’s important to listen to your body and find what works best for you.
Ellysia
Certified Nutritionist
Health Life Body Coach
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