Hormone Balance Diet Restore your hormone balance with nutrition that's right for you.

Have you ever felt that even though you get enough sleep, exercise, and eat clean, your body still isn't as vibrant as it should be?
Some days your mind is foggy, some days you get tired easily, as if your body is sending you signals that you haven't quite figured out yet. But did you know that one of the main causes that is often overlooked is "chronic hormonal imbalance," a problem we're increasingly encountering in both men and women, especially when there's accumulated stress, insufficient rest, or eating foods that aren't appropriate for your body? And one of the most powerful ways to restore this balance is... Foods that suit each person's hormones: Hormone Balance Diet

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Hormones…an important issue that many people don’t realize they are losing balance.

Our bodies have more than 50 hormones that control everything from energy, sleep, metabolism, to mood and reproduction. Hormones work in a network, and if one is out of balance, it can cause other hormones to imbalance.

Hormonal imbalances commonly found in Thai people today include:

hormone	Main duties	Common warning signs
cortisol	stress hormones	Insomnia, waking up feeling unrefreshed, having a big belly, having a blurry mind, having a low immune system, and having less energy.
insulin	Control blood sugar levels	Easily gain weight, crave sweets, and are often hungry after meals.
Estrogen/progesterone	Menstrual cycle, skin	Irregular menstruation, acne on the chin or jaw, migraine headaches during menstruation
thyroid	Metabolism and energy	Easily tired, easily cold, dry skin, rapid weight gain or loss
Melatonin	Control the biological clock	Difficulty falling asleep, not sleeping deeply, feeling sleepy during the day

What is the Hormone Balance Diet?

Hormone Balance Diet is a nutritional approach designed to: Restore the hormonal system to function in balance. The main principles are:

Supplement nutrients that are essential for “building” and “cleansing” hormones.
Reduce foods that disrupt or stimulate hormones.
Adjust your eating to align with your body clock (Circadian Rhythm).

It is different from the usual “calorie control” or “clean eating” because the goal of this approach is: Restoring your body's internal balance isn't just about losing weight.

Plan your diet to match your imbalanced hormones.

Easily stressed, can't sleep, big belly = high cortisol

avoid: Afternoon coffee, processed foods, sugar
Should add: Magnesium (bananas, spinach), B-complex vitamins, good fats (fish, avocado)
Tips: Drink warm Golden Milk (almond milk + turmeric) before bed to help reduce cortisol.

Craving sweets, feeling hungry often, gaining weight easily = insulin resistance

avoid: Sugar, white rice, refined flour
Should add: Clean protein, colorful vegetables, riceberry, unpolished grains
Tips: Walk for 10–15 minutes after a meal to help control blood sugar.

Hormonal acne, irregular menstrual cycle = excess estrogen / low progesterone

avoid: Cow's milk, bakery, processed vegetable oil
Should add: Broccoli, cauliflower, black sesame, flaxseed
Tips: Drinking warm water in the morning helps stimulate the excretion of hormone residues through the bile system.

Easily tired, easily cold = low thyroid

avoid: Raw cabbage, peanuts, raw soybeans (Goitrogens)
Should add: Iodine (seaweed), selenium (Brazil nuts), iron (liver, organic red meat)
Tips: Go to bed before 10 PM and get some morning sunlight to stimulate TSH production.

The Basics of the Hormone Balance Diet

Principle	result
Eat enough protein	Create hormones, maintain blood sugar levels, increase satiety
Increase fiber from vegetables and grains	Helps the intestines, reduces excess hormones, balances estrogen
Choose good fats	Supports the production of sex hormones, reduces inflammation, and improves skin's ability to retain water.
Avoid sugar	Reduce insulin resistance, reduce accumulated fat
Avoid trans fats and processed foods.	Reduce chronic inflammation that affects hormones
Maintain intestinal balance	Healthy gut = balanced hormones
Drink enough water	Helps the waste removal system and hormone circulation.

Nutrition planning consultation

Who should start the Hormone Balance Diet?

If you have these symptoms…your body may be telling you that your hormones are out of balance.

Easy weight gain, even if you eat little and exercise
Fatigue, low energy, brain fog
Insomnia, shallow sleep, or waking up in the middle of the night
Irregular menstrual cycle / PCOS / chronic hormonal acne
Feeling moody, irritable, or depressed
Decreased sexual performance or feeling “not myself”
Problems with the intestines, liver, digestive system and metabolism

If you meet two or more criteria
That is a sign that Your hormonal system may need some attention.

So how can the Hormone Balance Diet help you?

Hormone Balance Diet is a deep-rooted solution for your body, helping you…🔥 Stimulate metabolism and better control weight
😴 Deep sleep, sound sleep Wake up refreshed
😌 The mood is calmer. Reduce stress, feel less irritated
🌿 Reduce acne, improve skin From the excretion of excess hormones
💪 Restore sex hormone balance Helps with menstrual cycles, infertility, or potency.
🧠 Increase energy, improve brain function Have the strength to work and live
❤️ Reduce the risk of chronic disease Such as diabetes, breast cancer, prostate cancer

Want to know where your hormones are out of balance?

at W9 Wellness Center We focus on personalized health care, starting with “truly understanding your body.”

In-depth hormone analysis (Complete Hormones)
Check bowel function (Gut Microbiome)
Personal nutrition plan + vitamin supplements based on test results

Good health begins with “inner balance,” and one of the most important keys to this balance is “hormones.” Listen to your body more and choose what works for you each day. If you want to truly plan your diet to meet your body's needs, we recommend consulting a Functional Medicine specialist.

Make an appointment for a hormone test with Dr. Ice.

Phramongkutklao Hospital (3rd floor, Building A)