Hormonal imbalance can be a frustrating experience, with approximately 80% of women being affected by symptoms that include - weight that won't budge, period problems, PCOS, fibroids, unwanted breakouts, fatigue, moodiness, digestive issues, hair loss, low sex drive, miserable menopause, and many more. While all of those symptoms are enough to send you straight to the doctor's office, there may be a better way to manage things from the start. Let’s look at five ways you can take control of your hormonal health.
1. Get Enough Sleep
Good sleep is imperative for health. If you’ve ever experienced a late night or a night of broken sleep, or if you struggle with insomnia, then you know how devasting the effects can be the next day and even after. Sleep helps regulate the hormones that give you the energy to perform daily tasks, think clearly, perform creatively, have a healthy immune system, and even maintain a healthy weight.
2. Keep Yourself Hydrated
Perhaps one of the most important things for maintaining hormonal balance is staying hydrated. Hydration doesn’t have to be boring! In addition to pure, clean water, you can add nutrient-dense vegetable juices and antioxidant-rich smoothies. Coconut water is another option that can add variety to your hydration plan! Packed with electrolytes and natural sugars, coconut water may help you rehydrate faster if you’ve been exercising or sweating a lot. Water should be your first choice!
3. Work Up a Sweat!
Your skin is the largest organ, and it’s a key player in the hormone and detoxification game. Whenever you exercise, the movement gets your lymphatic system pumping, which helps scoop up excess hormones, cellular debris, and waste into the lymph nodes so they can be excreted either through sweat, urine, or stool. Sweat not only helps regulate your temperature but also pushes toxins and salts out of the body. Saunas and warm mineral baths are other good ways to induce healthy sweating. Get your glow on and bring on the balance!
4. Eat A balanced, Nourishing Diet
What you eat impacts your hormone balance. For example, too much sugar will spike insulin. Over time, excess insulin production leads to insulin resistance, which stresses the body and triggers an adrenal response. Cortisol enters the scene, and you experience a trap of fatigue and stress that is difficult to escape. This also exasperates other issues like PCOS, fibroids, and endometriosis, making symptoms worse.
Fruits and Vegetables
Fruits and vegetables are important for hormone health due to their high nutrient content and antioxidant properties. They can help improve insulin sensitivity, reduce inflammation, and support overall health, which can all contribute to hormone balance. Some examples of fruits and vegetables that are particularly beneficial for hormone health include:
Leafy greens such as spinach, kale, and collard greens are rich in vitamins and minerals that support hormone production and function.
Berries such as blueberries, strawberries, and raspberries are high in antioxidants that can help reduce oxidative stress and inflammation.
Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts contain compounds that can help regulate estrogen levels and support liver detoxification.
Citrus fruits such as oranges, lemons, and grapefruits are high in vitamin C, which can help reduce cortisol levels and support adrenal function.
Avocado is a rich source of healthy fats that can help regulate insulin and blood sugar levels, which can be beneficial for hormone balance.
It is important to eat a variety of fruits and vegetables to ensure a balanced nutrient intake. Aim for at least 5 servings of fruits and vegetables per day, and choose a variety of colors to ensure a diverse nutrient profile.
Protein
Proteins are essential for hormone health as they play a role in synthesizing hormones, transporting them to their target tissues, and activating their signaling pathways. In particular, proteins can affect estrogen, thyroid, and insulin hormones. Good sources of protein include meat, poultry, fish, beans, nuts, and seeds.
Healthy fats.
Healthy fats have been shown to offer various benefits, including enhancing the absorption of certain vitamins needed to reduce PMS symptoms, aiding in the production and regulation of hormones like progesterone and estrogen, balancing hormones to ensure proper regulation of the menstrual cycle, and helping to regulate insulin and blood sugar levels. Examples of healthy fat sources include nuts, seeds, avocados, ghee, olive oil, fatty fish, and eggs.
Complex Carbohydrates
Complex carbohydrates provide a steady supply of glucose to the body, which can help maintain hormone balance. They are made up of three or more sugars bonded together, making them harder for the body to break down. Examples of complex carbohydrate sources include whole grains, legumes, fruits, and vegetables. Additionally, complex carbohydrates are high in fiber which can help to regulate blood sugar levels and improve insulin sensitivity, which is important for hormone health.
Herbs
The use of herbs goes back many centuries and continues to be beneficial to our health today. A few notable ones for hormone health that you can enjoy as a tea include the following.
Ginger may help with menstrual pain and nausea due to its anti-inflammatory and antiemetic effects. It may also help regulate blood sugar levels and improve insulin sensitivity.
Red raspberry leaf may help tone and strengthen the uterus, which can be beneficial during pregnancy and childbirth. It is also a rich source of vitamins and minerals that support overall health.
Hibiscus may help regulate estrogen levels and reduce oxidative stress, which can be beneficial for hormone balance. It may also help lower blood pressure and improve heart health.
Cinnamon may help regulate blood sugar levels and improve insulin sensitivity, which can be beneficial for conditions such as polycystic ovary syndrome (PCOS). It may also have anti-inflammatory and antioxidant effects.
Key to success?.... Small steps. Small steps, taken consistently, are key to supporting your health. When we’re talking about hormones, you will be surprised by how much better you may feel simply by incorporating a few of the healthy habits mentioned here. Comment down below and share your favorite healthy habits!
Hey! I'm Davina B. and I'm a Certified Nutrition Consultant and Herbalist specializing in women's hormone health. It's my passion to help women who struggle with symptoms of hormonal imbalances like difficulty losing weight, fatigue, sleeplessness, PCOS, PMS, painful periods, fibroids and thyroid issues feel vibrant and healthy through good nutrition, stress management, healthy mindset, movement, education, self-discovery, self care, and my unwavering support.
In 2016, I lost over 50 pounds and transformed my body, mind, and spirit. I balanced my hormones and no longer experience debilitating PMS, life-disrupting period pain, insomnia, migraines, and digestive issues. I am so happy that I feel more vibrant and healthy than ever and now I have the honor of helping other women do the same!
⭐⭐⭐⭐⭐Dr. Julius - "After the first week of Davina's program, I began to feel a difference. I am grateful to Davina. As a medical doctor, I do find value in the information that was provided to educate women on how to deal with hormonal imbalances. I would definitely be recommending family, friends, and patients to her. Her program is thorough, yet concise and easy to follow."
⭐⭐⭐⭐⭐Sharon - "Davina took me on an exploration of food selection and tasty nutritious meals. It was the best decision at this stage of my life. The values of discipline and patience resonated most with me and these healthier choices are now everything to me. Davina has turned me into a meal-planning guru!"
⭐⭐⭐⭐⭐Tamara - "I started out with Davina at 168 lbs. She was recommended by my best friend and to be honest I didn’t expect much. I have tried many fad diets and I thought this was that. This was completely different. Davina changed my life. I’m now 18 pounds down and my body feels soo much better. The greatest gain for me wasn’t the weight loss. It was learning about my body and what made it do the things it did. She helped me manage my stress and hormone levels, and she taught me what foods were healthy. I am able to live a healthier lifestyle thanks to Davina."
⭐⭐⭐⭐⭐Sandra - " Davina radiates such feelings of confidence and warmth that you welcome being in her presence whether it is via the telephone, virtually, or in person! She has truly found her "calling" in inspiring and motivating persons to search within and become the best version of themselves!! Thank you Davina for taking the time to develop my personal diet, motivation, exercise, and spiritual plan that has put me on the right path to finding the "better me". May God continue to bless and inspire you to help countless others!"
Need a personalized nutrition plan? Click here to book a 45 Minute Nutrition Consultation with me! Includes a 7 Day personalized meal plan and recipe book with 35 scrumptious recipes, plus access to my Holistic Nutrition Fundamentals & Meal Planning Training Video!
I am not a medical doctor. I draw from my experience and training as a holistic nutrition consultant and herbalist. This is meant for informational purposes only. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
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