I have been seeing a lot of women lately for hormone related issues - whether that be for perimenopause, fertility support, irregular cycles, period pain etc. Naturopathy offers a lot of amazing ways to support your hormones naturally, without having to go the route of the oral contraceptive pill, mirena, or HRT (to name a few). However, there are so many basics things you can do in your day to day life to balance your hormones. In fact, while naturopathic support is fabulous, the goal should always be to adopt lifestyle and dietary changes as a baseline, and then reach for the herbal remedies, homeopathy and nutritional medicine when these are not in check.
Here are some lifestyle and dietary habits that promote hormonal balance in your life,
Balanced Diet: Consuming a diverse range of whole foods that are nutrient-dense can support hormonal balance. Incorporate ample fruits, vegetables, lean proteins, and healthy fats, such as omega-3 fatty acids found in fish, flaxseeds, and walnuts. Whole grains are equally vital as they provide fiber and help control blood sugar levels.
Limit Processed Foods and Sugars: Decreasing the consumption of processed foods and added sugars can aid in stabilising hormones. Whenever possible, choose natural, unprocessed foods to promote hormonal balance and overall well-being.
Regular Exercise: Participating in consistent physical activity is beneficial for regulating hormones, lowering stress levels, and maintaining a healthy weight. Engaging in activities like walking, cycling, yoga, or strength training can be highly effective.
Adequate Sleep: Quality sleep plays a crucial role in hormonal health. Aim for 7-9 hours of uninterrupted sleep each night to support your body’s natural circadian rhythm, allowing it to repair and effectively regulate hormones.
Stress Management: Chronic stress can upset hormone balance, particularly cortisol levels. Implement stress-reducing practices such as meditation, deep breathing exercises, and mindfulness techniques to help manage stress.
Limit Toxins: Various toxins can act as endocrine disruptors, affecting our hormones. Endocrine disruptors are chemicals that interfere with the endocrine system, which regulates hormones in the body. These disruptors can mimic or block natural hormones, leading to a range of potential health concerns. Here are some specific factors to consider:
Mindful Use of Plastics: Be cautious about the plastics you use, particularly those that come into contact with food and beverages. Avoid heating food in plastic containers, as heat can cause harmful chemicals like BPA and phthalates to leach into food, potentially disrupting hormone balance. Instead, opt for glass or stainless steel containers.
Choose Natural Skincare and Cosmetics: Many conventional beauty and skincare products contain parabens and phthalates, which can act as endocrine disruptors. Consider switching to natural, organic products that are free from these chemicals to help maintain hormonal harmony.
Be Aware of Pesticides: Pesticides used in conventional farming can act as endocrine disruptors. Choosing organic produce when possible can reduce your exposure to these chemicals. Washing and peeling fruits and vegetables can also help minimize pesticide residue.
Filter Your Water: Drinking filtered water can reduce exposure to potential hormone-disrupting chemicals found in tap water, such as chlorine and fluoride. Consider using a high-quality water filter to ensure your drinking water is as pure as possible.
Hydration: Staying well-hydrated is crucial for overall health, including hormone regulation. Aim to drink plenty of water throughout the day to support bodily functions.
By integrating these practices into your lifestyle, you can foster a balanced and healthy hormonal environment, promoting well-being and vitality.
Of course the as always I'm always here to help! Sometimes, managing those pesky fluctuating hormones can feel like trying to tame a wild rollercoaster. While diet and lifestyle changes can work wonders, they might not be the magic wand we hoped for. If you're curious and want to dive deeper into this adventure, reach out and make an appointment.
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