Balancing your hormones naturally

Hormones, the chemical messengers zipping around your body, have a big impact on your mood, weight, and overall health.

Ideally, your body produces just the right amount of each hormone to keep everything running smoothly. But modern life, with its constant stress, lack of exercise and (occasional) unhealthy eating habits, can throw your hormonal orchestra out of whack.

Additionally, certain hormone levels naturally decline with age, with some individuals experiencing more pronounced decreases than others.

The good news? Understanding how to balance your hormones naturally can help you lead a healthier, more energetic life. By making smart lifestyle choices, you can support your body's natural hormone production to help you feel your best.

Why are hormones important for women?

It’s estimated there are more than 50 hormones in the human body, and they are crucial chemical messengers that travel through the bloodstream to various organs, regulating numerous biological processes.

In women, hormones play a vital role in controlling blood sugar levels (insulin), managing reproductive health (testosterone and estradiol), and supporting growth and energy production (growth hormone and thyroid hormone). Despite being produced in very small amounts, hormones significantly impact health and well-being.

High estrogen symptoms and other signs of hormonal imbalance

Hormonal imbalance can occur when the body produces too much or too little of a certain hormone. For example, estrogen is a sex hormone that plays a key role in many bodily functions in women, including menstrual regulation, bone health, and mood. High estrogen levels, also known as estrogen dominance, can cause various symptoms.

Although you can’t see your hormones, you can probably feel them. You may notice hormone imbalance in a variety of symptoms:

Hot flashes
Infertility
Irregular periods
Loss of interest in sex
Unexplained weight gain or loss
Digestive issues
Depression and anxiety
Feeling tired
Skin issues such as dryness, sensitivity, or breakouts of acne

Hormonal balance for optimal wellbeing

The encouraging news is that scientific research indicates that proactive steps can take you a long way toward balancing your hormones and enhancing your overall health and wellbeing.

Five strategies to naturally balance your hormones

Taking care of your gut health

Your gut microbiome plays a crucial role in hormone metabolism. Probiotics and a high-fiber diet may support a healthy gut environment.

Tip: You can help keep your gut healthy with a balanced diet, abundant in fibre, fruits, vegetables and whole foods. Clinically proven probiotics have also been shown to support a healthy gut microbiota.

Stress management

When your body feels stressed, it sets off a chain reaction that leads to the release of cortisol, a hormone known for its role in the stress response.

Tip: Research shows that you can lower your cortisol levels by engaging in regular physical activity, practising mindfulness techniques such as meditation and yoga, and ensuring adequate sleep.

High-quality sleep and your hormones

A good night's sleep helps your body run smoothly by balancing hormones and managing blood sugar; sleep plays a major role in neuroendocrine function and glucose metabolism.

Tip: Mobiles and electronic devices make it harder for your brain to turn off, and the light (even dim light) from devices may delay the release of the hormone melatonin, interfering with your body clock. Try curling up in bed with a book instead.

Regular exercise – hormonal workout

Exercise is your body's best friend for happy hormones. Not only does it pump blood to your muscles, but it also helps your body use those feel-good chemicals more effectively. Exercise also helps keep your body's sugar levels in check.

Tip: Ditch the couch and get moving with a hormonal workout. Lots of fun activities can help your body use sugar better to prevent insulin resistance. High-intensity interval training (HIIT), cardio and strength training are great choices.

Weight management

Argh. We all know losing weight is difficult but reaching a healthier weight (if needed) is one of the most awesome things you can do for your future self.

Maintaining a healthy weight is crucial for hormonal balance, as excess body fat can lead to estrogen dominance plus more. Losing extra weight can improve how your body uses sugar, lowering your risk of diabetes and heart disease.

Tip: Ditch the all-or-nothing mentality and start with small, sustainable changes. Why not grab a friend to help with accountability but as always, go easy on yourself. Small steps can bring big change.

Hormonal imbalance to hormonal harmony

Balancing your hormones naturally involves a holistic approach, incorporating a healthy diet, regular exercise, stress management, and quality sleep. By understanding what elements are good for balancing hormones and adopting healthy lifestyle habits, you can effectively manage hormonal imbalances.

Remember, if you suspect a significant hormonal imbalance, it's important to consult with a healthcare professional for personalised advice and treatment. The guidance in this article is for information only and should not replace medical care.

Sources:

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https://www.epa.gov/endocrine-disruption/overview-endocrine-system

Cleveland Clinic. Hormonal Imbalance: Causes, Symptoms & Treatment. 2024 Feb. https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance.

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*The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.