3 Easy and Achievable Ways for Women To Balance Their Hormones
As a Health Coach, I’ve encountered many clients who struggle with hormonal balance. When your hormones are out of whack it can mean you experience a whole host of varying symptoms that negatively impact your health, well-being, and happiness each day and month.
Understanding Hormone Imbalance
Hormonal imbalance comes when there is an excess or a deficiency in a particular hormone, or if your body isn’t able to flush a hormone out of it’s system using natural detoxification. This can be caused by lifestyle and health factors such as: excess toxins, alcohol, caffeine, lack of sleep, genetics, and much more.
Taking a Holistic Approach
A holistic ‘integrative’ approach to hormones means considering the whole person including physical, emotional, and lifestyle factors. Hormonal balances can be caused by emotions, stress, and even spiritual blockages. Taking a holistic approach aims to restore balance naturally and effectively by looking at a person's entire life - not just what they eat.
Some Common Hormone Imbalance Symptoms:
Fatigue or excessive tiredness even after sleep
Low libido or sex drive
Weight gain or loss
Mood swings
Imsomnia or inability to fall asleep
IRregular periods or heavy periods
Hot flashes
Heart palpitations
HEadaches or migraines
PCOS
Brain fog
Memory Issues
Stress
Acne / skin issues
Hair loss / excessive hair gain
Infertility
Digestive problems or gut issues
If you’re finding yourself identifying with any of these then it could be due to a hormone imbalance. When your hormones are balanced you feel energized, balanced, and like yourself.
There isn’t a one sized fits all approach to balancing hormones but there are some simple, foundational things to try:
1. Prioritise Quality Sleep
Getting enough sleep is essential for hormone regulation. Aim for 7 to 8 hours of uninterrupted sleep each night to allow your body to rest and recharge. Create a relaxing bedtime routine by turning off screens an hour before bed, dimming the lights, and practising relaxation techniques like deep breathing or gentle stretching. Quality sleep sets the stage for balanced hormones and overall well-being.
2. Eat a Balanced Whole Food Diet
Nutrition plays a significant role in hormone balance. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Incorporate plenty of fibre-rich foods to support digestion and blood sugar regulation. Limit processed foods, sugary snacks, and refined carbohydrates, which can disrupt hormone levels. By nourishing your body with a balanced diet, you'll provide the essential nutrients to maintain hormonal harmony. Instead of ‘removing’ foods, aim to add more good ones.
3. Manage Your Stress
Low-level (every day) stress can wreak havoc on your hormone levels, leading to imbalances and health issues. Find healthy ways to manage stress in your daily life, such as practising mindfulness, engaging in regular exercise, and spending time outdoors. Prioritise self-care activities that help you relax and unwind, whether it's taking a bath, journaling, or spending time with loved ones. By reducing stress levels, you'll support your body's natural hormone balance and improve your overall well-being.
