Seven Key Insights from the Integrative Practitioner Digital Summit on Aging and Longevity

7. Phytonutrients Can Help Regulate Hormones

Certain foods connect to each of the endocrine systems and can help promote healthy aging and balance hormones, said Minich.

According to Minich, many phytonutrients have functional signatures that align with endocrine systems. For instance, several red plant foods correlate with the adrenal gland, which helps regulate stress response, Minich said.

“Everything from appetite, gut health, and heart health, can be due to changes in adrenal issues along with response to stress, and sensitivity to cold, so we definitely want to bring in a connection to food here,” said Minich.

Foods such as blood oranges, cherries, cranberries, and red beets are anti-inflammatory, antioxidant, and immune modulating, helping regulate cortisol, said Minich. “When people are stressed, what I often say is try to focus on red colored foods that are found in nature, so that you're getting a lot of those antioxidants and that you're getting more support,” she said.

For adrenal health, Minich said she also focuses on macronutrients by increasing dietary fiber and decreasing sugar, micronutrients, suggesting supplements like B-complex, vitamin C, and zinc, adaptogenic herbs like maca, and ample hydration.

To target hormones in the pancreas, Minich said she recommends yellow foods. Asian pears, lemons, bananas, and corn, Minich said, all function as anti-inflammatories, catalysts for digestive health, and binders. Phytonutrients within these yellow plant foods like bioflavonoids, bromelain, and probiotic fibers, can help the digestive catalytic hormones, insulin, and glucagon, better regulate glucose levels, according to Minich.

In addition to diet, Minich said melatonin supplements and intermittent fasting are important for hormone regulation and longevity. Perimenopause is a difficult part of aging, Minich said, but having actionable information on how to better the process is extremely valuable.

“For some women who are aging and experiencing perimenopause,” Minich said, “there are so many different changes that are happening and to have some type of scientific aspect of looking at food as well as an art, artistic or artful aspect is important for the mind body connection.”

Editor’s note: The Integrative Practitioner Digital Summit offers full days of virtual education aimed at keeping practitioners informed and up to date on trending topics in integrative medicine. To learn more about our upcoming program and how to access previous Digital Summit recordings, click here.