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Are you looking to rebalance your hormones – but don’t know where to start? If so, you aren’t alone; it really can feel like a minefield because we just don’t have enough information, especially for women, about our endocrinology and how lifestyle factors can impact on hormone health. The good news is that there are lots of things you can do today to help with your hormone balance, and they are easy to start (especially in the new year!) To start rebalancing your hormones, making small but impactful changes to your lifestyle can make a big difference, and getting into consistent habits that include these changes in your day to day life will help your whole overall health as well as balancing your hormones.
Here are five quick steps you can take today to start the journey towards hormone balance.
1. Prioritize Sleep
We really don’t give quality sleep the priority it deserves until it’s too late. Sleep is crucial for hormone regulation, and rest is when our body and system is able to recover from the day to day stress that we subject it to. Aim for 7-9 hours of uninterrupted sleep each night – women who are experiencing hormone imbalance may need more sleep than those who have better regulation. Create a relaxing and healthy bedtime routine, avoid screens before bed (blue light is shown to have negative effects on mental health), and keep your bedroom dark and cool to support your body’s natural sleep-wake cycle.
2. Manage Stress
Chronic stress can disrupt hormone levels by raising your cortisol levels. We often think of stress as being something vague that we know just needs to be reduced, but in fact stress has a huge impact on our overall health. When it comes to our hormone health, stress is often the cause behind imbalance as the body struggles to cope with processing cortisol. Finding ways to reduce stress in your life, both physically and mentally is key. Look for ways to incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing, yoga – even a simple walk can do wonders. This will help to lower cortisol imbalance and improve your hormone balance too.
3. Move Your Body
Moving your body is important – but it doesn’t need to be high impact. In fact, when it comes to hormone health gentle but regular exercise is the answer. Think of ways to build swimming, walking, gentle running, hiking, pilates and yoga into your weekly activities – current research suggests that we need around 150 minutes of exercise a week, but you can do this easily by walking instead of taking a cab, or dancing with friends on a night out! Great for your happy hormones, lowering stress and reducing inflammation for overall hormone function.
4. Balanced Nutrition
We know only too well that eating a well-balanced diet is essential for good health – but how often do we consider how the food we eat affects our hormones? Whole foods, fiber, healthy fats are all important for good overall health but when it comes to hormone health, we need leafy greens, fatty fish (those Omega oils are KEY) and probiotic-rich foods for good gut health (as this is a key area when it comes to improving your hormones). Importantly, if you are keen to improve your hormone balance, minimizing processed foods, sugar and alcohol is important and these all inhibit good hormone function and increase inflammation in the body. Oh – and drink water, plenty of it for great hydration!
5. Use topical supplementation
In addition to lifestyle changes, certain supplements can support hormone balance. For estrogen balance during menopause, try a soothing cream supplement such as Menopause SOS, that improves night sweats, irritability and low libido, or if you are experiencing imbalance during your cycle, you’ll find Period SOS a lifesaver for stabilising moods, lowering anxiety and reducing bloating and cramps. For those of us experiencing fatigue or restless legs (so common in menopause when our hormones are out of whack!) low magnesium levels can be boosted with Glow by Hormone University’s Super Rich Magnesium lotion too. The benefit of topical supplementation is huge for hormones due to the speed of absorbency, and unlike oral supplements, they don’t mess with your gut meaning that you get more benefit from your supplementation routine.
By incorporating these quick wins into your daily life, you can take proactive steps towards rebalancing your hormones and supporting your overall health and well-being. What small changes can you make today for big wins for your hormonal health?
Kate is a content writer, community creator, and ‘Endo-Warrior’ with Stage IV Endometriosis. She’s mum to three kids, two dogs and unsurprisingly; a lover of wine. Kate lives with her family in Hastings, UK.