Priming your body for better hormone balance
I know most of us have a tendency to dive in and want to fix everything at once when we start addressing hormones.
But you will have MUCH better results and potentially need less interventions if you start with foundation steps to promote better hormone balance, this involves adopting a holistic approach that encompasses various aspects of lifestyle.
Here are some strategies:
Balanced Diet: Include a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar and processed foods. Always, always look at diet first- before any type of supplementation. You'd be surprised how much we can accomplish with hormone balance, simply by eating foods that nourish our body.
Regular Exercise: Engage in regular physical activity, including both aerobic and strength-training exercises, to support overall health and hormone balance. This does not mean run every day- do HiiT or group classes daily. Walking, resistance training and yoga are some of your best choices to promote better hormone balance.
Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support hormonal health and overall well-being. Use of a sleep tracker can be invaluable for helping you get a true picture of your sleep.
Stress Management: Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or spending time in nature.
Healthy Weight Management: Maintain a healthy weight through a balanced diet and regular exercise, as excess body fat can impact hormone levels.
Limit Alcohol and Caffeine: Excessive alcohol and caffeine consumption can disrupt hormone balance, so it's best to consume them in moderation.
Stay Hydrated: Drink plenty of water throughout the day to support overall health and hormone balance. Electrolytes can also play a role in hormone balance
Avoid Toxins: Minimize exposure to environmental toxins and chemicals found in certain plastics, pesticides, and personal care products. Check your face and body care products. The YUKA app is great for this. A shower head filter can also be a great tool. Your skin is your largest organ and it's soaking up things every day all day long.
Regular Health Check-ups: Schedule regular check-ups with your healthcare provider to monitor hormone levels and overall health. Actually- after nearly 2 decades in this space- finding a hormone specialist or using a knowledgeable coach (like us) will help you with understanding your hormone levels FAR more than your pcp or ob will.
Supplements: Consider supplements that support hormone balance, such as omega-3 fatty acids, vitamin D, magnesium, and adaptogenic herbs like ashwagandha or rhodiola.
We also really want to make sure our liver is functioning at its best.
This does NOT mean rush out and do a detox. Again we can do A LOT with food to help promote optimal liver function.Why do we want the liver to be highly functioning? The liver plays a crucial role in hormone balance and overall health. Here's how:
Hormone Metabolism: The liver metabolizes hormones, including estrogen, testosterone, and thyroid hormones. It helps convert these hormones into forms that can be excreted from the body.
Detoxification: The liver detoxifies harmful substances, including excess hormones, drugs, and environmental toxins. This process is essential for maintaining hormone balance.
Blood Sugar Regulation: The liver helps regulate blood sugar levels by storing and releasing glucose as needed. Balanced blood sugar levels are important for hormone balance, especially insulin and cortisol. (which are also hormones)
Cholesterol Regulation: The liver produces cholesterol and helps regulate its levels in the blood. Cholesterol is a precursor to many hormones, including cortisol, estrogen, and testosterone.
Nutrient Processing: The liver processes nutrients from the food we eat, including vitamins and minerals that are important for hormone synthesis and balance.
Inflammation Regulation: The liver plays a role in regulating inflammation in the body. Chronic inflammation can disrupt hormone balance and contribute to various health problems.
Gut Health: The liver is connected to gut health, as it processes nutrients and toxins that are absorbed from the intestines. A healthy gut is important for proper hormone metabolism and overall health.
Alcohol and Toxin Processing: Excessive alcohol consumption and exposure to toxins can strain the liver and affect its ability to metabolize hormones effectively, leading to imbalances.
Maintaining liver health is important for overall hormone balance and health. To support liver health, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, limit alcohol consumption, avoid excessive use of medications, and maintain a healthy weight. Regular physical activity and staying hydrated can also support liver health.
