From having chronic low energy, difficulties losing weight, trouble sleeping, brain fog, painful periods, and mood swings, there is a myriad of symptoms that women are increasingly complaining about. Many women typically just accept these challenges as being part of being a woman. Although women may jokingly blame hormones for their emotional rollercoasters and menstrual symptoms, the symptoms we often deem as “normal” aren’t really normal at all. They are our body’s way of telling us that something is out of balance. They also suggest that we should probably pay attention to it. If left unsolved, hormonal imbalances can produce worsening symptoms that snowball over the course of a woman’s life. From painful periods to insomnia to weight gain and later, a difficult menopause—hormonal imbalances affect health in many ways.
Hormones are the body’s chemical messengers, helping to control a plethora of physiological processes in the body; from metabolism to, detoxification, to sleep and overall reproductive health. Fortunately, there is plenty we can do to ensure healthy hormone function! It’s also possible to avoid the detrimental symptoms that come along with imbalanced hormones through our lifestyle habits. We often underestimate how much our lifestyle and daily habits have an impact on our hormone health. Here are six tips on how to support your hormone health and be on your way to a healthier and happier you!
Six Tips to Support Your Hormones
1. Nurture Your Adrenals – The adrenal glands are triangle-shaped endocrine glands that sit on top of our kidneys. The adrenal glands are responsible for regulating our stress response. While we all experience acute stress here and there, it’s chronic stress that really takes a toll on our adrenal health. When the adrenals become ‘overworked’, we call this adrenal fatigue. The adrenals will adapt to this by going through a process called ‘pregnenolone steal’ or ‘adrenal steal’. Pregnenolone is derived from cholesterol and is the precursor for cortisol and sex hormones. However, the body only has so much pregnenolone to go around. During times of stress, the body will shift the available pregnenolone into the production of cortisol to deal with stress over making sex hormones like estrogen, progesterone, and testosterone. What does this mean for you? Well, if your adrenals are fatigued due to chronic stress, then chances are it’s impacting your other hormones as well. (see recommendations below)*
2. Reduce Your Toxic Load – Your toxic load refers to how much exposure you have to toxic chemicals and substances. These can be found in food, water, air, cleaning products, and even cosmetics. Many of these toxins are often referred to as xenoestrogens—foreign estrogens that mimic the functions of our natural estrogens. When they enter our body, they attach themselves to our cells’ receptors. From here, they take over the natural estrogens’ functions and thus disrupting hormone communication and function. To avoid this, try to minimize your toxic load. One way to do so is by opting to eat organic and unprocessed foods as often as you can. Additionally, find natural cleaning products and cosmetics that are free of harmful ingredients. (see recommendations below)*
3. Avoid Refined Sugar – When we consume starchy foods, our body produces insulin, a hormone that helps metabolize glucose. One of the most notable effects of too much sugar is insulin resistance. Insulin resistance occurs when the body can no longer metabolize glucose effectively. This insulin imbalance also extends to other sex hormone imbalances and can cause issues such as polycystic ovary syndrome (PCOS). To avoid this, try to minimize your intake of refined carbohydrates. Additionally, eat a clean diet rich in healthy fats, lean protein and cruciferous vegetables.
4. Keep Your Liver Functioning Optimally – The liver is known for being the body’s detoxifier. When the liver isn’t functioning optimally, hormonal imbalances can occur as it helps in the regulation of sex, thyroid, and adrenal hormones. It is thus important to ensure a healthy liver to achieve healthy hormones. This can be done by again reducing our exposure to toxins, eating clean foods, and avoiding drugs and alcohol. (see recommendations below)*
5. Work It Out! – Exercise is one of the most effective ways to help regulate your hormones. A combination of strength training and cardio workouts can help boost and balance hormone levels. High-intensity exercises like squats, lunges, pull-ups, crunches, and pushups have been shown to yield great results on balancing hormones. Sweating during exercise also helps get rid of the body’s toxins.
6. Support and Balance with Supplements and Adaptogens– Supplements and adaptogens such as Ashwagandha, Indole-3-carbinol, Chasteberry extract and DIM are also great ways to naturally support healthy hormone function.
And there you have it! Achieving healthy hormones all starts with small steps we can take in our lives daily to yield great results. Happy hormone hacking!
*Recommended Support Supplements – I understand that there are a lot of supplements on the market today. In an effort to help you choose a high-quality product, I am providing the recommended supplements below. These supplements are professional brands, research-driven, and evidence-based products created with synergistic formulations. I recommend these to my patients and now to you as well.
In order to access these professional-grade supplements, you do need to create an account. Once your account is set up you will have access anytime you need supplements and they will be delivered straight to your door. I am giving you two options in the event one is temporary out of stock or one may be more suited for your needs than the other. Both are exceptionally high-quality products. Choose one and you’re all set!