8 Ways to Balance your Hormones Naturally
Hormones, such as estrogen, testosterone, adrenaline, and insulin, are important chemical messengers that affect various aspects of your overall health.
Some symptoms of hormone imbalances include:
- Feeling anxious /tired/ irritable/sad not related to the situation
- Gaining or losing weight
- Sleeping problems
- Hair loss
- Changes in your sex drive
- Painful, long, or shorter menstrual periods
- Loss of focus
- Changes in appetite
Here you have some effective ways to help you to improve your hormones health:
1. Reduce inflammatory foods
Added sugars, process foods, and refined oils (sunflower, canola, palm), lead to inflammation in the body and can mess with the balance of your hormones.
2. Healthy fats and Omega 3s
Healthy fats are fundamental building blocks for hormone production, keeping inflammation levels low, boosting your metabolism. Some sources of healthy fats include olive oil, coconut oil, nuts, olives, and avocados. And some of the best sources of natural Omega-3s are wild fish, flaxseed, chia seeds, walnuts.
3. Adaptogen Herbs
These healing plants promote hormone balance. In addition, they boost immune function and combat stress. Some of my favorites to balance hormones are Maca, Ashwagandha, and Holy Basil.
4. Evening Primrose oil
Evening primrose contains good omega-6 fatty acids, such as ALA and GLA, that support overall hormonal function. Supplementing with evening primrose oil can help to relieve premenstrual and PCOS symptoms. It also helps to create a healthy environment for conception.
5. Vitamin D
This vitamin has important implications for keeping inflammation levels low. Sun exposure is the best way to optimize vitamin D levels, however, because of the dangers of sun damage on your skin, and the inability to get sun during winter times, I recommend a good quality supplementation form.
Probiotics can aid in repairing your gut lining, which in turn, can balance your hormones. Probiotics are beneficial bacteria that can improve your production and regulation of key hormones like insulin, ghrelin, and leptin.
7. Lower Stress Levels
Addressing emotional imbalances, external factors, and lifestyle choices can help to improve and prevent health conditions associated with hormonal imbalances. Some effective ways to improve your stress levels are Mindfulness techniques, meditation, yoga or therapy, or moderate physical exercise.
8. Improve your Sleeping Habits
Lack of sleep and unstable sleeping pattern disturbs your natural circadian rhythm contributing to a hormone imbalance. Ideally, you should at least sleep for 7 hours every night. Creating a healthy routine and some relaxing rituals around bedtime, like relaxing music, meditation, reading, or disconnecting from technology an hour before going to bed, could help your sleep greatly.
Let me help you to create a nutritional and lifestyle plan to achieve your health goals.