Achieving hormonal balance in this modern world can oftentimes feel overwhelming – but it needn’t be. Although we can draw on ancient wisdom and modern medicine to treat severe cases, many mild forms of hormonal imbalance can be alleviated with some simple lifestyle changes.
These easy-to-implement swaps and switch-ups will help to support a healthy endocrine system and better hormonal balance – which can result in elevated mood, easier weight management and healthier skin, hair and nails.
Disclaimer: this blog is not intended as medical advice and professional medical attention should be sought where symptoms of hormonal imbalance are present.
There are a host of minerals and macronutrients that influence endocrine function within the body – and having just one or two off-kilter can impact on your hormone balance over time. It can be overwhelming of course to consider these many different influences and in some cases it can feel impossible to address them all independently. From B vitamins and vitamin D and E to magnesium and selenium – there are many key vitamins and minerals needed to support healthier hormones. That’s why we created Hormone Helper – which contains all the right nutrients to help balance your hormones naturally in just one daily dose.
Note: It is always best to consult with your medical practitioner before starting to take any new supplements. A holistic MD can also run tests to ensure you’re supplementing in the right areas to avoid wasting money or causing imbalance in other areas.
Diet has a huge role to play when it comes to hormone health – especially considering the lack of ideal choices many Americans feel forced to make each day. The prevalence of convenience foods, sugary treats and reliance on processed meats and dairy has driven up cases of hormone imbalance amongst adults and teens in the US.
Dietary changes needn’t be drastic and at a most basic level need to focus on whole foods and nutritious choices. The following diet tips for hormone health can easily be incorporated into your daily routine and will have benefits for your overall health, too.
Focusing on good fats: Omega-3s found in oily fish, olive oil and avocados reduce inflammation and insulin resistance, giving our hormones a healthy hand.
Fill up on fiber: Did you know that regular bowel movements support better hormone balance? This is because excretion is one of several ways the body eliminates excess estrogen from the body. Load up on fiber-full foods such as flax, whole grains, low-fructose fruits and vegetables.
Loading up on leafy greens: Leafy greens support the liver and help it to detoxify excess estrogen, whilst providing plenty of fiber for gut-hormone elimination. Legumes also contain phytoestrogens that help balance hormone levels.
Incorporate hormones-loving herbs and spices: Certain herbs and spices such as turmeric, dandelion and adaptogens such as ashwagandha and shatavari can help to regulate hormone levels naturally. Used since ancient times, maca is well-known as a female hormone balancer and nourisher and can easily be added to your daily smoothie or latte.
Eliminating simple carbohydrates & sugar from diet: Sugar wreaks havoc with our hormones. The main reason for this is its interference with normal blood sugar levels – when we consume sugar and simple carbs, our blood sugar levels spike and eventually become unstable over time. Frequent peaks and crashes then impact upon our hormones, causing eventual insulin resistance which impacts upon estrogen production. Many women with PCOS and thyroid issues tend to find symptoms ease when they cut down on their sugar and simple carbs intake drastically.
Eliminate endocrine disruptors
This can be one of the hardest steps to implement – but it’s important. Endocrine disruptors are all around us in the modern world – from the plastic bottles we drink from and household cleaners to perfumes and personal care products. It’s nearly impossible to avoid them completely – but we can make a concerted effort to eliminate as many as possible from our immediate environment. Some key EDCs to focus on removing from your lifestyle include:
Synthetic beauty products, fragrance, phthalates: Many modern beauty products contain a host of chemicals that are known EDCs. The sneakiest of these are often found in ‘fragrance’ – even in ‘natural’ products. Be sure to choose truly natural skincare and haircare, ideally packaged in glass or tins.
Plastics: Saran wrap, Tupperware, plastic bottles and plastic packaging are all convenient ways we keep our foods fresh – but chemicals from these plastics leach out into them where they are then absorbed into the body. Store your food in glass containers and use beeswax wraps or foil to keep things fresh.
Alcohol: Alcohol significantly disrupts our hormones and should be avoided as much as possible, consumed only in moderation.
Household cleaning products: From sprays, wipes and fluids to air fresheners – most household cleaning products contain high concentrations of EDCs. Natural brands are now emerging that use essential oils and non-toxic cleaning agents that are more planet friendly and hormone friendly.
For personalized medical support, you can visit CSMD, the Atlanta-based Medical Centre our founder, Dr Taz. Set across two locations, CSMD is an Integrative and Functional Medicine Primary Care practice for the whole family. All of our providers are Western trained MD, FNP, or PAs who also practice integrative, holistic medicine. Head to www.centrespringmd.com for more information on our practitioners, or to book an appointment.