Let’s talk about women’s health - again: Balancing hormones & fertility with yummy foods

Two weeks ago we initiated the conversation around stigma and women’s health. This week we are coming back to talk specifics: hormones and fertility.

It is said that there are four women in every woman. Every month our hormones shift and we move through different stages of our cycles. Our hormones can influence mood, emotions, and behavior bringing out different sides of us. Hormones are easily impacted by our environment, lifestyle, mental state and physical health. In a world that hoorays productivity and hustle there is still only very little public understanding and tolerance for the monthly phases of a woman. The sentence "She is on her period" is often used as an excuse for seemingly difficult woman behaviour, sadly often perpetuated by women, too.

Lifestyle, pace, nutrition - all laid out to meet the standards and requirements of a productive society – impact our cycles, our connection with our body, even our fertility.

This blogpost is a continuation of our recent post around women’s health and is meant to offer support and some deliciousness to improve hormonal balance and potentially your fertility.

How Ayurveda and Traditional Chinese Medicine can help

Ayurveda and Traditional Chinese Medicine (TCM) offer holistic approaches to support and balance hormones in the female body.

Ayurveda, the ancient Indian system of medicine, believes that good health is achieved when there is a balance between the three doshas: Vata, Pitta, and Kapha. Hormonal imbalances are often linked to disturbances in these doshas, and Ayurveda offers personalized recommendations based on an individual's constitution.

Nutrient-dense foods such as ghee, nuts, seeds, and whole grains provide essential vitamins and minerals. Additionally, incorporating fertility-boosting spices like fenugreek and turmeric can be beneficial.

TCM views the body as an interconnected system of energy flow, with a focus on balancing the Yin and Yang energies. For women's health, TCM places emphasis on nourishing the blood and balancing the Kidney energy, which is closely related to reproductive health.

Ayurvedic treatments and foods to improved fertility and hormonal balance

• Shatavari and Ashwagandha:

• Shatavari is renowned for its role in promoting reproductive health and hormonal balance in Ayurveda. It is believed to nourish the female reproductive system and regulate menstrual cycles. Ashwagandha, an adaptogenic herb, may reduce stress levels and support hormonal equilibrium.

• Balancing the Doshas:

• Ayurveda recognizes that imbalances in Vata, Pitta, or Kapha can affect fertility. A personalized approach to diet and lifestyle, based on an individual's dosha constitution, helps restore balance. For instance, incorporating warming spices and foods can pacify Vata, while cooling foods can balance excess Pitta.

• Abhyanga (Oil Massage):

• Regular abhyanga, or self-massage with warm oil, is recommended to enhance circulation, reduce stress, and support the endocrine system. Massaging the abdominal area with specific oils may help promote reproductive health.

• Fertility-Boosting Diet:

• Nutrient-dense foods such as ghee, nuts, seeds, and whole grains provide essential vitamins and minerals. Additionally, incorporating fertility-boosting spices like fenugreek and turmeric can be beneficial.

• Mind-Body Practices:

• Yoga and meditation are integral to Ayurvedic practices for hormonal balance. Specific poses and meditation techniques, such as focusing on the second chakra (Svadhisthana), can help support reproductive health.

TCM approach to improved fertility and hormonal balance

• Nourishing Blood and Qi:
• TCM emphasizes the importance of nourishing the blood and balancing Qi (vital energy) for fertility. Herbs like Dong Quai and Dang Gui are believed to invigorate blood flow and regulate menstruation.
• Acupuncture and Fertility:
• Acupuncture is widely used in TCM to enhance fertility. It is thought to improve blood circulation to the reproductive organs, regulate hormone levels, and reduce stress. Specific acupuncture points are targeted to address imbalances and promote fertility.
• Qi Gong and Exercise:
• Qi Gong, a gentle exercise form in TCM, involves slow movements, meditation, and breath control. It is believed to enhance the flow of Qi and balance energy in the body, promoting overall well-being and fertility.
• Chinese Dietary Principles:
• TCM dietary recommendations include consuming warming foods like ginger, garlic, and cinnamon to support Yang energy. Bone broths, dark leafy greens, and black sesame seeds are also encouraged to nourish the blood.
• Cupping Therapy:
• Cupping therapy is another TCM technique that may be utilized to improve blood flow and reduce stagnation. It can be applied to specific areas related to reproductive health.

Nutrition and Fertility

Nutrition plays a crucial role in fertility, influencing various aspects of reproductive health in both men and women. A well-balanced and nutrient-rich diet can positively impact hormonal balance, ovulation, sperm quality, and overall reproductive function.

Recipes for Hormonal Health and Fertility

We teamed up with our favourite Chef Cynthia Louise – you might have met her before, as she is a close member of our Ananda Soul Brand Family – and she provided us with the most delicious hormone and fertility boosting recipes we could have only dreamt of.

Here you go:

Recipe 1 – Quinoa and Chickpea salad with an epic dressing

INGREDIENTS

1 cup of cooked quinoa

2 red radishes sliced, julienned

2 carrots, julienned

1/2 large avocado, sliced

1/4 red capsicum, sliced

1 mandarin, sliced into bite-size pieces

A handful of mint, chopped

A handful of basil, chopped

1 cucumber, peeled and sliced

A sprinkle of #COMFORT

For the dressing:

1 tbsp French mustard

1 tbsp maple syrup

1 tbps apple cider vinegar

1 tbsp olive oil

1/2 tsp grated fresh turmeric

1 tbsp water

A pinch of salt and pepper

METHOD

Mix the dressing ingredients together and set aside.

In a big bowl, add all your veggies.

Put in the dressing and mix well.

Add roasted chickpeas.

Recipe 2 – No Panic Pad Thai

INGREDIENTS

200g flat rice noodle

1/2 Hand of Coriander

4 Spring Onions (cut into ringlets)

10 Fresh Pad Thai Basil Leaves

2 Long Red Chili

Handful sprout

400g Broccoli

2 Garlic cloves

5 inches Ginger (peel of, sliced into strips)

300g Hard tofu (cut into cubes)

6 Baby Tomatoes

1 Lime/Lemon

Sesame Seed (roasted)

Sunflower Seed (roasted)

Pumpkin Seed (roasted)

Coconut oil

For the sauce

2 tbsp Tamarind paste (mixed with water about 3 tbsp, mix well. Drain and just take the liquid)

2 tbsp Tamari

1 tbsp Maple Syrup

3 tbsp Peanut Butter 

METHOD

For the noodles, follow the packet instructions. Once cooked, rinse and drain.

For the sauce

In a bowl, whisk to mix the tamarind liquid, tamari and maple syrup. Once mixed, add peanut butter then continue whisking. Taste and adjust the mixture to your liking.

For Stir fry

Heat a big pan then add coconut oil, garlic and ginger and sauté, subsequently add the broccoli then cook for about 2 minutes.

After 2 minutes, add the tofu, spring onions, chili then sauté. Turn the heat down, add the noodles to the pan and pour the prepared sauce over.

Gently toss and combine everything, ensuring the noodles are coated with the sauce.

Add the herbs and sprouts then sauté, combining everything. Add salt and pepper to taste.

Serve the Pad Thai on a plate, garnishing with tomatoes, roasted seeds, and sprouts. Provide lime/lemon wedges on the side for squeezing over the dish.

Recipe 3 – Rye and Dates Loaf

INGREDIENTS

400g wholemeal rye flour

1 cup almond meal

1 tsp baking powder

150g medjool dates, ripped into pieces

1/3 cup coconut sugar

1 cup coconut yogurt

1 cup coconut milk

1 tbsp lemon juice

1 tsp baking soda

METHOD

Pre-heat your oven to 200C.

Mix the rye flour, almond meal, baking powder, coconut sugar, and a pinch of salt.

Add dates into the dry mix and put aside.

In a separate bowl, mix the coconut milk, lemon juice, baking soda, and coconut yogurt. As you mix, it will bubble up a little and that’s what you want.

Using a knife, mix the dates and the dry ingredients.

Add the wet ingredients to the dry mix and continue to combine with a knife.

Line a baking tray with baking paper.

On a floured surface. gently bring the mix together and shape it to a long flat log.

Transfer it to the tray. 

Pre-cut the loaf and sprinkle with flour.

Bake the loaf for 20-25 mins, putting the tray in the upper part of your oven.

Once it's ready, let it cool down.

Serve with maple syrup or jam and coconut yogurt.

ENJOY!