I have recently been working through new research that has been released around female hormonal health. This has highlighted the interaction and connection between women, hormones, weight, vitality & energy, sexual drive, anxiety and depression.
At different times of our life our hormonal system can get out of balance and create health issues such as; PMS, painful periods, perimenopause, menopause, thyroid issues, polycystic ovarian syndrome, heavy periods, endometriosis, fibroids and all the symptoms that can come along with these conditions.
Our hormonal system is a fine balancing act that requires our attention and will reflect to us our overall state of wellbeing.
The benefits of balancing your hormones include;
- Improved sleep
- Healthy body weight
- Increased energy and vitality levels
- Clearer skin
- Decrease in migraines and headaches
- Decrease in breast pain
- Decrease in sugar cravings
- Balancing of thyroid function
- Prevention of osteoporosis
- Decrease in period pain
- Mood stabilisation and decrease in irritability, anxiety, and depression symptoms
- Improvement of digestion function
There are some really amazing ways that you can support your own hormonal health through diet, lifestyle and natural therapies. Here are my top tips!
Tips on How to Balance Your Hormones
Adapted from Zoom Heaton
1. Get tested if you’re between the ages of 35-45 to know your baseline hormones. This will help you see where your imbalance lies in order for you to help your body restore what’s dipping or missing.
2. Add an adaptogenic herb like Withania/ Ashwagandha or Siberian Ginseng to help the body adapt to stress. Adaptogens improve the entire body’s resistance to stress and create balance and harmony in the body, thereby reducing inflammation and balancing hormones.
3. Eat your vegetables! Vegetables contain hundreds to thousands of phytonutrients (plant hormones) that have a hormone-balancing effect in the body. Vegetables also contain fiber that binds itself to old estrogens, thereby clearing them out of the system, leading to lower inflammation and better hormonal balance.
4. Get consistent high-quality sleep. To maximize hormone function, ideally try to get to bed by 10 p.m. and stick with a regular sleep-wake-cycle as much as possible. Excessive stress and poor sleep are linked with higher levels of morning cortisol, decreased immunity, trouble with work performance, and a higher susceptibility to anxiety, weight gain and depression.
5. Remove inflammatory foods from your diet, such as processed dairy, gluten, alcohol, sugar, processed snacks, omega-6 oils, and soy. These can incite inflammation and create hormonal imbalance. Food insensitivities and inflammatory food can lead to leaky gut, inflammation, and systemic imbalance, which in turn can put hormones in flux.
6. Eat healthy fats like: coconut oil, avocados, olive oil, and grapeseed oil. Steer clear of vegetable oils, peanut oil, canola oil, soybean oil, cottonseed oil, sunflower oil, margarine, shortening or “spreads” (these are all high in omega 6 fats)
7. Watch for endocrine disruptors or hormone disruptors like plastics, air fresheners, dishwashing soap, laundry detergent, cleansers and cleaners, cosmetics, deodorants, toothpaste, and lotions.
8. Add a magnesium supplement to your day. Magnesium sooths and calms the nervous system, supports stress management, regulates insulin and thyroid hormone, supports sleep, acts as an anti-inflammatory and promotes healthy metabolism of estrogen. It is the number 1 supplement to go to for hormonal balance.
9. Don’t do long cardio sessions. Opt for short interval training. Long cardio sessions can actually lower your thyroid function and increase cortisol and inflammation. Interval training increases your HGH (Human Growth Hormone) and slows aging.
10. Relax more. Help yourself lower the inflammation from within by just breathing more, sleeping more and allowing yourself to take a break. Our lives are dictated by work, family, drugs, and technology. In order to heal, we have to take a break from it all to catch our breath and put out the fire.
I hope these ideas stimulate some thought around how you can influence and heal your own hormonal health. If you know anyone who may benefit from this information please forward on this email or if you would like to make your own appointment to gain support around your hormonal health book here
Love, Lisa x