Eat Bitter Greens for Hormone Health
Why do bitter greens help women during perimenopause and menopause?
Better digestion
Regular bowel movements
Healthy gut bacteria
Improved mineral intake
Liver and bile flow support
Better circulation
Immune system support
Reduced heaviness after meals
Greens are one of the simplest daily habits that can help your body work better.
How does leafy greens support hormones during perimenopause? and menopause?
Our liver is responsible for helping us to process and eliminate hormones that body no longer needs. During ovulation and leading up to our periods, we get a boost of estrogen. And, estrogen is needed in high amounts during those times.
However, after that part of the cycle, a woman should process and shed the extra hormones she doesn’t need. Otherwise she may have symptoms of estrogen dominance… meaning too many are flowing through the body. The liver is responsible for processing and helping to eliminate the extra estrogen out of the body.
Symptoms of Too Much Estrogen in the Body
Breast swelling and tenderness
Lower sex drive
Tiredness
Feeling low, mood swings or anxious
Light or heavy periods
Weight gain — mainly in your waist, hips and thighs
PMS that feels really strong
Does eating leafy greens help a woman lose weight?
Eating leafy greens activate the bitter taste receptors that trigger GLP-1 signals! This means that it help indirectly with our hunger controls. That is super cool. Pair protein with leafy greens and you will be on the right weight loss track!
Bitter Greens for Hormone Health
Here’s a quick list of my favorites.
Watercress
Dandelion greens
Romaine lettuce
Kale
Spinach
Swiss chard
Bok choy
Napa cabbage
Green cabbage
Broccoli
Broccoli rabe
Collard greens
Mustard greens
Endive
Chicory
Mesclun
Beet greens
Are there any Greens that are not good for you?
Spinach, Swiss chard, and beet greens are very nutritious, but they are also higher in oxalates. For most people, this does not mean you need to avoid them. It simply means: rotate your greens. Do not make spinach your only green every single day forever. You can also cook these greens and enjoy them with fat or protein, such as eggs, butter, olive oil, meat, fish, beans, seeds, or cheese.
11 Easy Ways to Cook Greens
You can prepare greens in many simple ways:
Steam them
Sauté them in olive oil or butter
Add them to soups
Toss them into eggs
Blend them into smoothies
Massage them into salads
Add them to stir-fries
Serve them under protein
Ferment cabbage into sauerkraut
Lightly pickle them
Add herbs, lemon, garlic, or ginger
Organic Is Great, But Don’t Let Perfect Stop You
When possible, choose organic greens, but if organic is not available or affordable, please do not skip greens altogether.
Wash them well. Keep going.
Bitter Green Recipe for Women’s Hormones
Baked Salmon & Bok Choy
Serves 4
Ingredients
o 2 smashed clove garlic
o 1 thinly sliced small red chili
o 2 chopped stalk lemongrass
(outer layers removed)
o 1 cup vegetable broth
o 2 cups light coconut milk
o Four 5-oz skinless fillets salmon, organic
o 4 Tbsp extra-virgin olive oil, divided
o 1 sliced red onion
o 2 cup thinly sliced carrots
o 2-3 sliced head baby bok choy
o 1 cups cooked brown rice, divided
o Sliced scallion, for garnish
o Lime, for garnish
o Coarse salt
Directions
In a small pot, bring garlic, chile, lemongrass, vegetable broth, and coconut milk to a boil.
Reduce heat and simmer until fragrant, about 20 minutes. Strain; discard solids. Keep warm.
Heat oven to 375 degrees. Rub salmon with 1 Tbsp olive oil and season with salt.
Bake until just cooked through, about 10 minutes.
Meanwhile, heat 1 Tbsp oil in a skillet over medium-high heat. Add onion, carrots, and bok choy and cook, stirring, until tender, about 5 minutes.
For each serving, top with cooked brown rice with salmon and vegetables.
Ladle with broth, garnish with scallion, and a squeeze of lime.
