6 strategies to balance hormones naturally and feel good in the body

Balancing hormones naturally is not only possible, but one of the best ways to bring your body back into balance. If you are wondering how to do this, you are not alone. In fact, nearly 50% of women in the United States have a hormonal imbalance, according to a recent survey by Dr. Anna Cabeca, certified OB/GYB and author of Hormonal repair.

Additionally, 43% of women also reported negative effects on their health due to hormonal imbalance, which is a reminder that addressing this issue is important.

My hormone diagnosis was made 1.5 years ago when I discovered that adrenal insufficiency left me with extremely low levels of estrogen, progesterone, and cortisol. My main symptoms are exhaustion, irritability, fluctuating weight and inability to relax.

While I am still working to improve my level, I feel much better than I did a year ago. I’m still very much on this healing journey and have to work very hard to minimize and minimize stressors in my daily life (even if they don’t feel stressful, they’re still effects). stressors).

For me, natural lifestyle changes have had a huge impact, which is why I wanted to share some here with you. Also, I am sharing a bit about hormones and hormonal imbalances because this education is very important for women.

This article is not a substitute for medical advice. Please seek professional assistance if you are having difficulty balancing your hormones or if symptoms persist.

Hormones and Hormonal Imbalances: An Overview

Hormones are chemical signals in the body that help regulate many internal processes that contribute to your mental, emotional, and physical health. A hormonal imbalance means there is too much or not enough of a certain hormone in your blood.

Because hormones affect a wide range of physiological functions, even the slightest imbalance can have serious health effects. For example, all of the following problems are commonly associated with untreated, chronic hormonal imbalances:

  • Abnormal metabolism
  • Irregular menstruation
  • Sexual dysfunction
  • Insomnia
  • adult acne
  • Dry
  • Diabetes
  • Thyroid problems
  • Digestive tract problems
  • Anxiety or depression
  • Chronic fatigue
  • high cholesterol
  • Unexplained weight fluctuations

Possible causes of hormonal imbalance

If you’ve noticed one or more symptoms before on a consistent basis, but can’t seem to find a cause, it could mean there’s a hormonal imbalance. Finding the root of this problem is the key to finally finding the release you’ve been yearning for.

According to the journal Endotext, any stimulus that disrupts the endocrine system (the network of organs that produce and release hormones) can lead to an imbalance. That means there are lots of potential causes, and here are some of the most common:

  • Chronic stress
  • Insufficient diet
  • Drinking too much alcohol or caffeine
  • electronic stimulation
  • Viral or bacterial infection
  • Not getting enough sleep
  • head injury
  • Pregnancy
  • Menopause
  • autoimmune disease
  • Abnormal skin growth
  • Exercise too much or too little
  • Some drugs

Tips to balance hormones naturally

In some cases, hormone replacement therapy or other medical intervention is recommended to rebalance hormones. While HRT may be necessary at times, here are some important lifestyle changes you can make to support your hormonal rebalancing healing journey.

1. Consume Enough Protein

Protein is an important nutrient because it contains essential amino acids that the human body cannot produce on its own. The endocrine system uses those amino acids to make peptide hormones, which are needed for:

  • Brain function
  • physical improve
  • Energy transformation
  • appetite
  • Mood stabilizer
  • Reproduction
  • heart health
  • Stress management

Some nutritious sources of protein include fish, lean poultry, nuts or seeds, chickpeas, lentils, eggs, and kale or spinach. My favorite ways to get more protein are quick and easy scrambled eggs (I sometimes add egg whites to two scrambled eggs for extra protein) and smoothies with protein powder or collagen powder are also high in protein.

Log into The Lindywell App to find more protein recipes that can help rebalance your hormones.

2. Make time to exercise regularly

Insulin is a hormone that helps your cells convert sugar into burnable energy in the blood. If cells lose their sensitivity to insulin, you can develop insulin resistance that puts you at risk for metabolic syndrome, diabetes, unexpected weight gain, or heart disease. Fortunately, exercise increases insulin sensitivity for up to 72 hours, so the more active you are, the longer you can prolong this benefit and help rebalance this hormone.

I know I’m a Pilates trainer (so that’s a bit biased!), but Pilates is really a form of exercise that can help you reap all of these benefits without working your system. overloaded. This is very important if you are suffering from a hormonal imbalance.

If you want to experience the power of Pilates, 14 days free trial by Lindywell. In our app you will find hundreds of Pilates exercises, along with recipes and guided breathing sessions!

3. Eat Healthy Gut Support Foods

Another way to regulate your insulin and hormonal balance is to maintain a diverse gut microbiome. Your gut is home to trillions of microorganisms that boost immunity and metabolism, and the goal is to have a diverse and consistent level of gut microbiota.

To optimize gut health, eat a diet rich in antioxidants, fiber, probiotics, and prebiotics. Think: green leafy vegetables, berries, cocoa, legumes, almonds, whole grains or fermented foods.

4. Integrate mindfulness into your routine

When you feel stressed, your adrenal glands release cortisol, also known as the stress hormone. When chronic stress is present and cortisol levels are elevated, you may experience brain fog, anxiety, depression, overeating, high blood pressure, or heart problems.

This is why stress management plays such an important role in hormonal balance and is so important to the changes I have experienced and how I feel. There are many ways to reduce your stress by making lifestyle changes. For me, it’s important to be more intentional about my schedule and practice breathing regularly.

If this works for you, learn more about the benefits of breathing exercises for stress relief in our podcast episode, Using Breathing as a Path to Health.

5. Drink alcohol and caffeine in moderation

In most cases, it’s okay to drink alcohol and caffeine in moderation (unless you’re intolerant or dependent on them). However, in excess, both of these substances wreak havoc on your hormones, especially the pituitary hormones estrogen, testosterone, and progesterone.

Indulging in moderate amounts of alcohol and caffeine, or quitting altogether, is a simple way to promote hormonal balance. Note that this is a lifestyle change that can take time. If you’re used to drinking several cups of coffee or several glasses of wine a day, you can slowly reduce it to just one or not for a few weeks to give your body time to adapt.

6. Get enough sleep

While lack of sleep isn’t an issue for me, it’s the culprit for many women’s hormonal imbalances. Here are a few reasons why this is an important lifestyle factor to consider as you heal:

  • Your brain requires uninterrupted sleep to release growth hormone, which in turn promotes muscle and bone density.
  • Sleep deprivation can affect levels of ghrelin and leptin, both of which are essential for metabolic function and energy expenditure.
  • Sleep deprivation affects melatonin secretion, which can decrease sleep-wake cycles and cause problems like fatigue or insomnia.

While it can be difficult to get enough sleep for a variety of reasons (hello busy schedules and parenting), it’s best to try to get at least seven hours of sleep each night as often as possible.

For me, the challenge is to calm my mind in the evening and unplug from work to reduce irritation and relax. Allowing my cortisol levels to drop and my melatonin levels to rise is (and is) a very important part of my journey and also something that can help you stay focused.

Learn more about my experience

If you’ve been diagnosed with a hormonal imbalance, hearing from others can also support you. That’s why I regularly share my stories and talk about hormones on the Balanced Life Podcast. Here are a few episodes to watch if you want to learn more about my experience and this topic:

Natural hormonal balance is possible

If your health isn’t feeling right, but it’s hard to pinpoint the exact cause, consider whether there’s a hormonal imbalance going on. If so, understanding the roots and then naturally balancing your hormones with these simple but important changes may be just what you need to feel like yourself again.

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