Balancing hormones seems to be a fine art these days and many people are at a loss on how to achieve this. About 95% of my practice comes to me with hormone imbalance and many of them need just minor adjustments in diet and lifestyle to get them back in balance.
There are many things that can cause imbalances in hormones but there are some simple areas where you can start making adjustments to get those crazy hormones back on track.
- Eat Healthy Fats- Include sufficient amounts of healthy fats in your diet. These fats are essential building blocks for proper hormone production, metabolism, and balanced weight. Include fats from olive oil, coconut, avocado, borage oil, evening primrose, salmon, nuts and seeds.
- Get plenty of rest, at least 8 hours a night. Studies have shown that lack of sleep contributes to hormonal imbalance and possibly fertiity. Lack of sleep increases your insulin levels and can cause insulin resistance leading to diabetes. It can also rais cortisol levels which can affect thyroid hormones as well as estrogen and progesterone production.
- Avoid sugar, alcohol, and caffeine. Sugar, Alcohol, and caffeine disturb sleep, elevate cortisol levels, lower thyroid function, and lead to hormone burnout. They also cause acidity and inflammation in the body which can cause irregularities in hormone production.
- Heal Leaky Gut. Leaky gut is created when undigested foods leak from the digestive system into the blood stream and create inflammation. The thyroid gland is specifically susceptible to this inflammation and this can lead to an auto immune situation. Biggest offenders in leaky gut are gluten, pasteurized dairy, and unfermented soy so avoiding these foods can naturally help balance hormones.
- Do low impact exercise daily such as walking, hiking, yoga, pilates, and strength training. This low impact exercise helps build strong bones and muscles while limiting additional stress on the body. High impact stress can elevate cortisol levels and over time can lead to adrenal burnout.
- Supplement with a good natural B complex. B vitamins specifically B6 help regulate hormones. B6 deficiency can cause progesterone deficiency, irregular menstrual periods, Poor egg quality, and blood sugar imbalances.
- Consume Maca Root powder daily. This tasty superfood has been used for centuries by the peruvian people for endurance, stamina, libido, fertility, and hormone balance. It acts as an adaptagen meaning that if hormones are low it will help raise and if they are high it will help lower. It has also been shown to nourish and support the hypothalamus gland which is responsible for hormone production in other glands.
- Eliminate toxic exposure. Exposure to certain toxins can interfere with hormone production and even act as hormone mimickers. They can block the cells ability to absorb hormones and prevent the body from producing hormones. Eliminating known household toxins such as PCB's, BPA found in plastics and the lining of many food containers, parabens found in personal care products, Sodium Laurel Sulfate also found in personal care items, Dioxins, and many many more. Please see my other blog posts on toxins to learn more.
As always....In Good Health and Happiness,
Brandy Augustine PhD