A high-stress lifestyle coupled with improper eating habits can wreak havoc on a woman’s delicate hormonal balance.
Even healthy women following a good diet may find glitches in their hormones.
Symptoms of hormonal imbalance may include…
- weight gain,
- altered sex drive,
- uterine fibroids,
- urinary tract infections,
- changes in the skin,
- water retention,
- hair loss,
- facial hair growth
- and even depression.
By keeping hormones in balance, women can find it easier to maintain a healthy weight, keep a regular menstrual cycle, as well as exude optimal energy levels.
9 suggestions to help you naturally balance your hormones
1. Keep your stress levels low:
Studies show that women who participate in a daily meditation or yoga experience less hormonal swings than those who don’t mediate stress in some fashion.
Rest is also important.
Many women have such hectic lifestyles that they give their body little time to re-adjust from life’s demands. This disrupts the natural hormones cycles in women. Find small ways to incorporate rest and relax throughout the day such as deep breathing, taking a walk or even taking a laugh break.
2. Get enough sleep at night:
Sleep is when your body recovers from any imbalance it may have suffered throughout the day. Lack of sleep swings hormones into over-drive.
If possible, try to go to bed by 9 pm every night. If 9 pm doesn’t work for your schedule, try to get at least 8 hours of sleep every night. This means turning off the television and stimulating backlit electronic devices in the hour leading up to going to bed
3. Maintain a healthy diet:
Try to incorporate more fresh, organic fruits and vegetables, plus an abundance of raw nuts and seeds into your diet.
Foods such as processed carbohydrates, fried foods, soft drinks, enriched flour, processed vegetable oil and soy products may alter the delicate balance of the hormones. Also, avoid non-organic dairy products, which may contain harmful bovine growth hormones, steroids and antibiotics. These wreak havoc on a woman’s system.
4. Eat More omega-3 fatty acids:
These fats act to create responsive and healthy cell membranes, allowing hormones to adhere to the cell more easily. Omega-3 fatty acids also help your body to keep the cellular receptor sites (where hormones bind) repaired and in optimal condition.
Consider eating more foods with omega-3s such as coldwater fatty fish, walnuts, chia seeds and seafood or taking 500 mg of a high quality organic oil, such as hempseed, flaxseed or olive oil.
5. Avoid caffeine:
It’s been shown that stimulants, such as caffeine, cause the adrenal gland to over-produce hormones. Try to cut-down or even better cut out your intake of anything with caffeine in it.
This may be hard to do for some folks, but the less caffeine you drink, the better off you are.
6. Exercise frequently:
Incorporate at least 30 minutes of exercise, three times a week, into your routine. It’s important to find a routine that you can stick to on a consistent basis so be sure to pick something you enjoy doing and switch up your routines to keep from getting bored.
7. Let the sunshine in:
Giving your body a healthy dose of full spectrum sunlight can help stabilize hormones.
Get out and take a walk around the block a couple of times a week. This will help get you the exercise you need, as well as the sunshine your body craves.
8. Take hormone balancing herbal supplements:
Examples include saw palmetto, dandelion, motherwort, wild yam or blessed thistle.
Hemp tree has also been known to effectively balance hormones in the case of PMS, menstrual cramps and breast pain. Chaste Tree Berry has been shown to balance the pituitary gland and the hypothalamus. Evening primrose oil is very high in essential fatty acids and is particularly effective for hormonal imbalance related to PMS symptoms.
Dong Quai, Asian Ginseng and Ashwagandha are commonly used in Chinese and Ayurvedic medicine to balance hormone excesses or deficits. Ashwagandha has the unique ability of being able to better the functioning of the receptor sites allowing hormones to more easily bind to our cells.
Licorice and Black Cohosh have also been shown to raise progesterone levels.
Studies on the adaptogenic herb, Rhodiola, has shown to better thyroid function, improve immune function and aid the body in adapting to stress.
9. Take a quality multivitamin and mineral supplement:
Taking a good quality multivitamin and mineral supplement will also help balance your hormones naturally.
Make sure it contains at least…
- vitamin C,
- vitamin E,
- and the full spectrum of B complex vitamins.
Any reputable vitamin and mineral supplement should work fine.
Have I missed anything? Is there something you do to help balance your hormones naturally? If so, please let me know in the comments below!
Dr. Edward F. Group III has his Naturopathic Doctorate, Clinical Herbalist, Holistic Health Practitioner, Clinical Nutritionist certifications, and is a Diplomate of the American Clinical Board of Nutrition and the American Board of Functional Medicine. He founded Global Healing Center Inc. in 1998 which has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.
A dynamic author and speaker, Dr. Group focuses solely on spreading the message of health and wellness to the global community with the philosophy of full body cleansing, most importantly colon cleansing, consuming pure clean organic food, water, air, exercise and nutritional supplementation. Visit GlobalHealingCenter.com to learn more about living green and healthy!
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