How to Balance your Hormones
WHAT ARE HORMONES?
There are many hormones in a woman’s body that need to work in perfect balance. Think about your hormones like a symphony. When every instrument is in tune, they play a lovely song. If just one instrument is out of tune, that is, one hormone is out of balance, the entire piece is thrown off and you feel it. You not only hear it, but you feel it.
These hormones range from estrogen and progesterone, to testosterone and your thyroid hormones to name a few. Simple daily tasks can help improve your health overall and balance your hormone levels at the same time.
Hormones are chemical messengers produced by the different glands in your body. Hormones send information to all the organ systems of the body to relay messages and exert specific actions on our tissues. The endocrine system is our hormonal system.
WHAT IS HORMONAL IMBALANCE?
Hormonal imbalance can take on many forms. You might experience acne, water retention, mood swings, excessively crying or sadness, headaches, oily skin, dry skin, changes in your voice, joint pain, weight gain, painful or heavy periods, irregular cycles or no cycles at all.
WHAT CAN CAUSE HORMONE IMBALANCE?
Some of the major contributors to hormonal imbalances include:
• Blood sugar imbalances
• Poor gut health
• Inflammation caused by a poor diet and sedentary lifestyle
• High amounts of stress, and lack of sleep and rest
HOW CAN YOU PREVENT AND TREAT HORMONAL IMBALANCE?
Watch Your Caffeine Intake
Limit your intake of coffee and other caffeinated beverages.
A cup of coffee a day can be beneficial, as coffee contains antioxidants. However, too much caffeine can adversely affect your endocrine system, which is responsible for much of your hormone production and release.
Get Plenty of Good Quality Sleep
If you haven’t been getting 7-8 hours of sleep a night, it is time to rectify that. Missing out on sleep affects your body and mind, and yes, your hormone levels. Sleep alone can have incredibly positive effects on balancing your hormones.
Disrupted sleep patterns will trigger stress hormones, depleting adrenals and setting off a chain of hormone imbalance.
Try changing your sleep routines, here are a few suggestions:
- As much as possible, go to sleep and wake up at the same time each day. This will help train your biological clock.
- Avoid getting in bed after 11pm as late-hour sleep is not as helpful as earlier sleep.
- Get off your computer screens at least 2 hours before bed. If you must be looking at devices, invest in amber blue blocking glasses and use these at least 2 hours before going to bed.
- Avoid large meals or spicy foods before bed.
- Try writing in your journal any disturbing thoughts that are running through your mind.
These are just a few helpful routines we can get into to improve our sleep
Take Up The Correct Type of Exercise
If you are suffering from a hormonal imbalance, performing intense exercise can often worsen your condition. Choose low-impact exercises that can be easily regulated to require mild exertion, such as swimming, yoga, and walking. This will help promote relaxation while causing less stress on the body. Properly preformed strength training is also important. Make sure you take adequate rest periods between sets and utilize the large muscle groups including pushing and pulling based movements.
Increase Your Intake of Magnesium & Vitamin D
Magnesium helps promote sleep and allows the muscles to relax, which is crucial for achieving better hormone health.
Sun exposure is also vital for hormone health. Early morning sun exposure allows your body to absorb vitamin D, which is actually a hormone. If you can’t get enough sun, vitamin D supplements may prove very beneficial.
5 Hormone Balancing Foods
Try to include these top hormone balancing food into your diet
Particularly beef liver. This one of the most nutrient-dense foods available with a nutrient profile like no other. This is the true superfood, not kale or spinach which can be very hard to digest for most people.
Liver is one of the few foods that contains such an abundance of essential nutrients in bioavailable forms, (includes Vit A, B12, Copper, B2, B9, Co Q10, D & K) even in small, infrequent servings (for instance, around100-150g every 7 days) it can be enough to make a noticeable difference to overall health.
Historically, offal (organ meats) have been an important staple food in all cultures. In recent times, we’ve forgotten traditional recipes and these parts of the animal have fallen out of favor on our grocery lists. Finding at least one recipe that makes liver delicious to you is one of the simplest ways you can boost your nutrition.
Chicken and lambs liver are also very good start with chicken liver pate and work your way up to beef liver.
Oysters are rich in zinc, selenium, copper, B12 & Iodine which is known to support the thyroid. Most fish mongers and supermarkets with a good fish counter will have fresh oysters. Making a simple Mignonette Sauce works wonders to help you get them down. HERE IS ONE I like to use when eating oysters. Try 6 to 12 per week.
3. HEALTHY FATS
Coconut oil, butter, ghee and olive oil are the best fats to include for hormonal health. Avoid all vegetable oils like sunflower, safflower, corn, rapeseed and soy oil to name a few. These are what are called PUFAs ( Polyunsaturated fatty acids) They are high in inflammatory omega 6 fats and are generally highly processed and chemical solvents used in the extraction process. You will find these fats in all processed foods. We have blamed sugar for our obesity epidemic and researcher are now finding that these fats are far worse than sugar in our diet.
4. BONE BROTH
Although there’s limited research on bone broth itself, there’s plenty of evidence that suggests drinking it may be very beneficial. It is made by boiling down animal bones and connective tissue. This nutrient-dense stock is used for soups, sauces, and health drinks. Animal bones are rich in calcium, magnesium, potassium, phosphorus, and other trace minerals — the same minerals needed to build and strengthen your own bones. Their nutrients are released into the water in a form your body can easily absorb. It can have benefits for the digestive system, may help reduce inflammation, has collagen, gelatin, glycine and the list goes on. It is super simple to make and I highly recommend regular consumption for hormonal balance.
5. RAW CARROT SALAD
I found this simple recipe from Dr (PHD) Ray Peat. Eaten daily is a small and easy thing you can do that may help improve your hormonal issues like painful and irregular periods or menopausal issues. It’s simple, it’s cheap, and it really doesn’t take much work. It also may help improve your metabolism in more ways than one. Eating a raw carrot salad may reduce anti-inflammatory and anti-thyroid substances, and helps the liver and digestive tract detoxify by aiding in the removal of endotoxins and estrogen. By binding and eliminating excess hormones, including estrogen, histamine, and serotonin, your body produces less stress hormones. This can help rebalance the body and reduce hormonal imbalances and/or metabolic dysfunction
This fiber is very easy to digest and is recommend that you have one carrot salad daily as a snack between meals.
Here’s the recipe for you, I have been using this salad since around last October and have never been more regular in my life. Gut health is extremely important in balancing hormones, if you are not eliminating 1 to 3 times per day then you are more than likely recirculating your estrogen and not eliminating it which can contribute to estrogen dominance which is common imbalance I see in women these days.
Here’s what you need:
1-2 medium sized carrots (grated lengthways)
➡️ 1-2 tsp of olive oil, MCT or melted coconut oil
➡️ 1-2 tsp of white or red vinegar
While it might not fully solve your hormonal issues, it can play a major role in reducing them – give it time and work on reducing foods that irritate the intestinal walls, adding more nutrients into your diet from things like liver, oysters, low sugar fruit and movement throughout the day!
So if you’re not doing this yet, give it a try. It’s just another small thing you can do to improve your digestive health, metabolic function, and overall wellness.
I GOT YOUR BACK! LET ME GIVE YOU THE TOOLS YOU NEED RETUNE YOUR HORMONES!
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