Balancing hormones naturally

As woman we have more than 50 hormones running in our system. Hormones play a vital role in overall health, affecting everything from mood and energy levels to reproductive health and metabolism. Imbalances in hormones can lead to various symptoms, including fatigue, mood swings, weight gain, irregular periods, and more. There is however natural ways to try and balance hormones, this is done by having dietary changes, lifestyle changes and by implementing holistic practices.

1. Maintain a Healthy Diet

Food is one of the biggest factors that has to be addressed. A unprocessed and balanced diet will provide the necessary nutrients needed to regulate the productions and functions of the different hormones. Essential fatty acids, found in foods like avocados, nuts, seeds, and fatty fish, are critical for hormone production, particularly estrogen and progesterone in woman. Omega-3 fatty acids on the other hand helps to reduce inflammation, which is important for regulating hormones. Fiber which is found in foods like broccoli, berry's or chick peas, will help to promote healthy gut microbiome which is crucial for hormone metabolism.

2. Exercise Regularly

Regular physical activity not only helps to maintain hormone balance but is good for overall health. Exercise help to regulate insulin levels, which in turn can reduce the risk of conditions like polycystic ovary syndrome (PCOS) and insulin resistance, both of which can cause hormonal imbalances. During exercise endorphins will be released, which can help alleviate symptoms of anxiety and depression associated with hormone fluctuations.

Make note that over exercising can increase cortisol levels leading to stress and hormonal distributions, so be make sure to have a balanced workout. A balanced exercise routine that includes both strength training and relaxation techniques is ideal for supporting hormone health.

3. Manage Stress

Stress has become part of our daily lives and can be hard to manage. Chronic stress however is one of the primary contributors to hormonal imbalances, because is releases a hormone called cortisol, also known as the stress hormone. Cortisol will influences hormones such as, thyroid hormones, sex hormones (estrogen, progesterone, testosterone), and insulin. Practices such as mindfulness, meditation, deep breathing, and yoga are effective ways to manage stress and lower cortisol levels (feel free to read up on our breathing exercise page to have some guidance).

By creating a balanced lifestyle that allows for adequate rest and relaxation is crucial, make sure to practice mindfulness and spend some time in nature every once in a while to promote a balanced hormonal state.

4. Get Enough Sleep

Sleep is another crucial component of hormonal balance. During sleep, the body repairs and restores itself, including the regulation of cortisol. As we now know, cortisol is a stress hormone and from onset of sleep cortisol will be inhibited for about 1-2 hours helping to regulate that influx that occurred during the day. Sleep deprivation can lead to an imbalance in not only cortisol but also ghrelin and leptin, appetite, stress and weight. This might result in thyroid disfunctions, irregular periods and weight gain.

For women looking to balance their hormones, it’s essential to prioritize 7-9 hours of quality sleep per night. Create a environment that will help you to sleep in your bedroom - Avoid screens for at least an hour before sleep.

5. Herbal Supplements and Adaptogens

Certain herbs and supplements can help support hormonal balance naturally. Herbs such as ashwagandha, black cohosh and dandelion help the body adapt to stress and can regulate cortisol levels. There is however many more herbs that have different functions, so make yourself familiar with their functions. Additionally, herbal supplements like chasteberry or evening primrose oil have been shown to promote the balance of progesterone and estrogen, which can be helpful for women with irregular menstrual cycles or menopause.

6. Detoxify Your Body

Environmental toxins, such as those found in plastics, pesticides, and personal care products, can disrupt hormonal balance by acting as endocrine disruptors. Detoxing your body from these toxins through eating a nutrient dense diet, hydrating often and reducing the exposure, will support hormone metabolism. Try to choose organic foods when possible, use natural cleaning or personal care products and try to use glass bottles and containers where you can to avoid chemicals.

Drinking plenty of water, using saunas, and consuming antioxidant-rich foods like berries and green tea can support detoxification processes, aiding in the removal of excess hormones and harmful toxins from the body.

Conclusion

To achieving hormonal balance naturally requires a comprehensive approach that includes a healthy diet, regular exercise, stress management, quality sleep, and environmental detoxification. By making these lifestyle changes, hormonal health will be promoted and symptoms of imbalances will decrease. While natural methods may take time to show results, they provide a sustainable way to maintain long-term hormonal health and well-being.