♀ Helpful Tips For Hormone Imbalances
Increase Nutrient Intake
When going through hormone imbalances, your body burns through nutrients more quickly. In some cases, nutrient deficiencies can contribute to hormone imbalances, thus creating a feedback loop.
Increasing the consumption of nutrient dense foods, taking a high quality multivitamin, and/or taking nutrient rich herbs can help replenish the vitamins and minerals that are constantly being depleted. The most commonly depleted are magnesium, zinc, vitamin C, and B vitamins.
If you're using hormonal birth control (which artificially alters hormone levels), studies show it can deplete:
Folate, B2, B6, B12
Vitamin C and E
Magnesium, selenium, zinc
Conditions like PCOS or insulin resistance often go hand in hand with hormone issues. These conditions can lead to increased urinary loss of magnesium, chromium, and B vitamins, as well as increased inflammation, which uses up antioxidants like vitamin E, C, and selenium.
These depletions may contribute to mood changes, fatigue, or even worsen pre-existing hormone issues
Eat More Healthy Fats
Healthy fats are essential for hormone synthesis because many hormones in the body (especially steroid hormones like estrogen, progesterone, testosterone, and cortisol) are made from cholesterol and fatty acids. Without enough of the right types of fats, your body simply cannot produce these hormones in balanced amounts.
Sources like avocados, nuts, seeds, and fatty fish provide omega-3 fatty acids, which have anti-inflammatory properties and support hormonal function. Including these in your diet can aid in maintaining hormonal balance.
Herbal Support
I have a post about commonly used herbs for balancing hormones. I highly recommend checking it out:
Manage Stress Effectively
Chronic stress elevates cortisol levels, which can interfere with the balance of other hormones like estrogen and progesterone. Incorporate stress-reducing practices such as mindfulness meditation, deep breathing exercises, yoga, tai chi, or EFT tapping into your daily routine. Herbs like catnip, chamomile, milky oats, lemon balm, and skullcap that have nervine actions will also help.
Engage in Regular Physical Activity
Regular exercise helps regulate insulin levels and supports hormonal balance. Incorporate a mix of aerobic exercises, strength training, and flexibility workouts into your weekly routine. However, avoid overexertion, as excessive exercise can negatively impact hormone levels.
Minimize Exposure to Endocrine Disruptors
Certain chemicals found in plastics, personal care products, and household cleaners can contain endocrine disruptors. To reduce exposure:
Use glass or stainless-steel containers instead of plastic.
Choose personal care products free from parabens, phthalates, and synthetic fragrances.
Opt for natural cleaning products or make your own using ingredients like vinegar and baking soda.