Set New Habits and Routines for Hormone Health in 2024 (and Ditch the Resolutions!)

Woman looking out of window drinking a cup of coffee

As the new year approaches, the pressure increases to make resolutions. How many times have you been asked, “What are your New Year Resolutions?!” at a new years party or during January and feel the pressure to come up with something on the spot that feels vaguely important and worthy and perhaps even achievable?

But did you know that research suggests only 8% of people actually keep their New Year’s resolutions? (We’re amazed it’s that high!)

Resolutions all too often set us up for failure. They are typically too vague, unrealistic, or not in alignment with our intrinsic motivations – the energy is off because it’s too focussed on the ‘what’ and not the ‘how’.  Instead of setting ourselves up for disappointment, we’re focussed creating new habits and routines that support our hormone health and give our whole body a great start to the year. The new year is a perfect time to set new goals and intentions, and developing consistent habits can be a more effective way to achieve them. Here’s our top tips for getting started in readiness for the new year ahead.

Enhance your morning and evening routines

Consistency is key when it comes to supplementation – it’s the most important thing when you consider introducing a new supplement into your current routine. When and how often do you anticipate taking or using it? Unfortunately, many of us are missing out on the full benefit of our supplements just through a lack of consistency and but the good news is that in 2024, this is an area that we can easily improve. Firstly, don’t overthink it! Topical supplements, such as Glow by Hormone University’s Menopause SOS and Period SOS are easy to incorporate into your day if you add them to your beauty or skin routine, morning and night. We don’t miss our moisturizer and SPF – and in the same way, you don’t want to miss on your supplements! As supplements like these offer relief from symptoms like hot flashes, night sweats, tiredness, and low sexual appetite for menopause, and cramps, bloating, and anxiousness for periods they are designed for easy topical application and fast absorption, so a great addition to your morning and evening routines. 

Make a Habit of Self Care

Self-care is a vital aspect of understanding and improving overall health, especially for women. Hormonal imbalances can cause a variety of physical and emotional symptoms, and self-care practices such as prioritizing sleep, eating a balanced diet, managing stress, and exercising regularly have been shown to support hormone balance and improve overall well-being. Engaging in self-care is not selfish; it is an essential part of maintaining health and vitality. By incorporating self-care practices into your daily routine, you can better understand and support your hormone health, leading to improved energy levels and overall well-being.

Incorporating self-care practices like meditation, yoga, nutrient-rich diet, regular exercise, and prioritizing sleep can have a significant impact on hormone balance and overall health. By making self-care a priority, women can take proactive steps to support their hormone health and enhance their quality of life.. Regular physical activity can help balance hormones and alleviate symptoms like fatigue and mood swings. Find an exercise routine that you enjoy and can stick to easily – whether it’s yoga, walking, or strength training. Think carefully about your day and when it will be easier for you to engage in a class or go for a run; perhaps first thing in the morning is better for you so you can get on and feel the benefits of the endorphins as you kick off your day; or perhaps a yoga or pilates class will help you to wind down after a stressful day, helping to reduce cortisol levels and aid better sleep? Adding exercise into your existing routine will help you to ensure you are consistently engaging in positive movement that will help your body and stop it feeling like ‘another task’ at the end of an exhausting day when you are struggling for energy. It’s important to recognize that self-care is not a one-size-fits-all approach and may require experimentation to find the practices that work best for each individual.
Eat Well and Mindfully

We can feel bombarded by weight-loss messaging and ads at this time of year and for many of us, we’ve been socialized to believe that January is a good time to start a new diet. The food we consume plays a crucial role in hormone health because the nutrients we consume are essential for hormone production, metabolism, and detoxification, and when we ‘diet’, we often have an insufficient intake of nutritious foods can lead to hormonal imbalances. For example, excessive sugar and processed foods can increase inflammation and stress on the adrenal glands, potentially disrupting hormone balance, while red meat, high in saturated and hydrogenated fats, may increase estrogen production.

Hormones like leptin and insulin, which are critical for appetite regulation, metabolism, and body fat distribution, are also influenced by diet. Dietary patterns can affect hormone levels; for instance, a low-kilojoule diet may decrease blood leptin levels, increasing appetite and slowing metabolism. Eating mindfully, and ensuring that we incorporate exercise and movement alongside good sleep and stress management will help you to control your weight without resorting to fad diets.

Have A Consistent Sleep Routine

Sleep is essential for hormone regulation, especially for women experiencing hormone imbalance as it affects hormones related to stress and hunger, and poor sleep can disrupt their balance, leading to health issues. During menopause, hormonal changes can significantly impact sleep quality.

To support hormone health, aim for 7-9 hours of quality sleep each night and establish a consistent sleep schedule by going to bed and waking up at the same time every day. This routine can help regulate your body’s internal clock and optimize hormone production.Maintaining a regular sleep schedule is not just about the total hours of sleep, but also about getting good-quality sleep on a regular schedule. Consider using a magnesium supplement, such as Glow by Hormone University’s Super Rich Magnesium Lotion, as magnesium is an important mineral our body needs to aid sleep, and many women have insufficient levels which is thought to increase the risk of insomnia.

Make your sleep environment as comfortable as possible, keep it dark, quiet, and cool, and avoid screens before bedtime. Consider incorporating relaxation techniques, such as reading or taking a warm bath, into your bedtime routine to help signal to your body that it’s time to sleep.

Prioritize Your Intimate Health

Our intimate health is often the part we forget the most frequently, often because there is so much taboo arounds women’s health. In 2024, let’s remove the stigma and put our intimate health at the top of our priority list in our routine, starting with our vulval health. 

The vulva is a delicate area of our body and during hormonal imbalance, you might notice changes such as dryness, itching and sensitivity. During menopause, for example, as estrogen declines you might feel that. If you are experiencing vaginal dryness or discomfort, you can consider using a product like Glow by Hormone University’s Intimate Hydrator. It provides soothing relief and can also enhance libido, giving you intimate freedom from some of the symptoms of hormonal imbalance, so is a great addition for your daily self-care routine.

Conclusion

So with these suggestions, what new habits and routines will you start in 2024 for consistency and to reach your health goals? Don’t forget to keep an eye on your progress by reviewing your routines and finding easier ways to integrate your health goals for the year into your day to day life.

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