How to keep your hormones in check

Hormones are the body’s chemical messengers, they cleverly affect every bodily function, including our skin and hair. From mood swings, to irregular periods, weight gain or loss, a decreased libido, fatigue, and acne - not to mention headaches, and extreme PMS. To stay feeling and looking your best this summer here are some helpful tips on what to eat to manage your hormones at any age.

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Photographed on location in Hawaii outside The Surf Jack Hotel & Swim Club in Honolulu.
Model wears Karen Walker Semaphore skirt, $370, Mailman sleeveless tee, $175, Sunday best hat, $210 and Birkenstock Mayari Birko-Flor sandals, $150.

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Women are busy. These years are the most hectic in our lives. Make sure your calories come from nutrient-rich whole foods, a good mix of grains, vegetables, fruit, fish and eggs. Always start your day with protein-fuelled to balance blood sugar levels (i.e., insulin) and keep your thyroid, cortisol and leptin levels in check. A healthy start to your day keeps your energy levels up and stops you snacking before lunch.

Manage breakout

If you’re prone to breakout start with zinc-rich foods, such as nuts, chickpeas, oats, and eggs. Research shows acne sufferers are deficient in zinc; this mineral is scarce in our soil today (vegetables are no longer loaded with it). Taken as a supplement, it plays an essential role in cell growth and skin cell turnover.

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Not only does this supplement address your beauty concerns by boosting your natural collagen production, the addition of zinc helps your skin glow, and your nails and hair grow.

Bone health

You may not have given much thought to osteoporosis at this age, but calcium should be a priority in your diet. If you follow a low-fat diet, it can be high in sugar and low in calcium, so up your dairy intake, and pack your diet with calcium-rich kale and spinach, as well as oily fish such as salmon and tuna.

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Healthy bones and teeth are a priority at any age. Your body needs a daily dose of calcium. However, it must be combined with vitamin D to absorb and work effectively - here’s the answer in one tablet.

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Keep your stress in check

From family to your career, stress is the number one cause of fatigue in your 30s and beyond. Embrace the wonders of magnesium to help the body relax and deal with your hectic lifestyle. Cram your diet with beans, pulses, avocados, and whole grains these are all rich in magnesium, as well as dark chocolate. And as far as supplements go, buy the best you can afford.

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Magnesium not only helps to support your nervous system and muscle function, but it also works wonders if you are finding it difficult to sleep.

Boost your vitamin intake

Vitamins are packed with essential antioxidants that help slow the ageing process; they can also help prevent heart disease and other serious illness. Be sure to eat plenty of blueberries, blackberries, parsley, cinnamon, and turmeric. When it comes to healthy eating, dark chocolate, coffee and a glass of red wine is on the list of antioxidant-rich food - good news for you, and your body.

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Image shot on location in Honolulu. Thanks to Go Hawaii for assistance on this shoot.