Increase weight gain, especially in mid and later life, is often because of an imbalance of hormones in the body - the two major hormones being insulin and cortisol. Insulin is responsible for controlling blood sugar and cortisol is considered the “stress” hormone. Because insulin and cortisol are “major” hormones, it is often impossible for your body to balance “minor” hormones, such as estrogen, progesterone, and testosterone until your insulin and cortisol functions are balanced. The following are some dietary and lifestyle guidelines to assist in balancing insulin and cortisol levels.

• Eat three meals a day. Allow 5 – 6 hours between meals. Timing is crucial, so that insulin levels can drop, glucagon (produced by the liver) can rise, and fat metabolism can kick in. If you snack between meals or your meals are too close together, the body never has an opportunity to utilize the stored fat. Snacking between meals sends the insulin back up and fat stores remain untapped.

• Include protein in your breakfast. This helps ensure your hormones are balanced at the start of the day. It will also result in an increase in energy and concentration, a balancing of hunger, and a decrease in sugar craving throughout the day.

• Finish eating dinner at least three hours before bed. Never eat after dinner, not even a snack, or glass of wine or juice.

• Do not eat large meals.  Eat slowly and, if overweight finish a meal when slightly less than full. Eating slowly allows time for hormonal signals to reach the brain before overeating occurs. Chew your food. Smaller meals allow for better digestion and do not overstretch the stomach.

• Drink at least ½ your body weight in ounces of water per day. Choose low mineral water (distilled, spring, reverse osmosis). Water is required for the transmission of nutrients and chemicals throughout the body. It is also required for the elimination of toxins and the proper functioning of every system of the body.

• Go to bed before 11 p.m. Going to bed before 11 p.m. assists the body in balancing melatonin, cortisol, leptin, and other neurotransmitters of the brain. During sleep the body repairs and rejuvenates. Sleep that is interrupted or insufficient can have a tremendous impact on hormone levels and on overall health.

• Reduce or eliminate sugars and caffeine. Sugar and “white” processed foods disrupt insulin levels. These foods are often high in calories and low in nutrients. Caffeine consumption raises cortisol levels and, when consumed later in the day, often contributes to a disruption in sleep.

• Engage in at least three hours of exercise per week. Regular exercise is an important factor in the balancing of hormones, the management of weight, and in achieving optimal health.

Guidelines About Food 

• Avoid those foods that you are intolerant to. For mild food intolerances follow a three day rotation diet.

• Eat natural, whole foods. Choose organic when feasible and available. Minimize pre-packaged, processed foods as much as possible. Avoid fast food.

• Vegetables: the brighter and darker the colour, the higher the nutrient content. Most vegetables can be eaten as desired; peas, carrots, and corn are best eaten in moderation. The best choices include: spinach, kale, swiss chard, beets greens, dandelion greens, beets, carrots, broccoli, peppers, zucchini, eggplant, tomatoes, romaine, endive, green and red leaf lettuce, green beans, etc. Vegetables such as broccoli, cauliflower, and other cruciferous vegetables (products with diindolylmethane) are beneficial in decreasing excess estrogen. Don’t over-eat the starchier vegetables (potatoes, carrots, parsnips, yams). Aim for six to eight servings per day. (One serving equals ½ cup)

• Fruit: Aim for one to two servings per day. Choose organic, local fruit as much as possible. Apples, pears, and citrus are high in pectin and fibre. Berries, mangoes, and pineapples are nutrient dense. Avoid fruit with dinner if you have any problems with sleep.

• Carbohydrates: Aim for a maximum of three servings a day. Choose nutrient dense, high-fiber grains such as multi-grain, barley, quinoa, kamut, spelt, brown rice, wild rice. Avoid “white” foods.

• Protein: Have about four ounces of protein per meal, i.e., about the size of your palm. Good sources of protein include: eggs, fish, poultry, legumes, nuts. Limit red meat to twice a week.

• Fats. High quality fats are essential to health. Choose avocados, cold-water fish (salmon and tuna), flax seed oil, olive oil, and coconut oil. Avoid trans fats.

• Balance carbohydrates and protein (for every two grams of carbohydrates, eat one gram of protein).

• Read the labels on all food that you purchase.

• Journal what you eat. It is easier to change any behaviour when you track it on a regular basis.