Hormones play a vital role in optimising all aspects of women’s health. They influence every process in the body, including growth and development, metabolism, sexual function, mood, reproductive health, and overall well-being. Furthermore, the pattern of hormone production fluctuates throughout a woman’s life.
A hormonal imbalance — too little or too much of a certain hormone — can impact all aspects of a woman’s health. Its far-reaching effects on many biological systems in the body can lead to a variety of health issues, including:
- Weight gain or weight loss
- Mood swings
- Muscle weakness, aches, tenderness, or stiffness
- Fatigue
- Irregular menstrual cycles
- Increased or decreased heart rate
- Increased sensitivity to cold or heat
- Frequent urination
- Increased thirst or increased hunger
- Decreased sex drive
- Depression
- Blurred vision
- Dry skin
- Puffy or rounded face
While medical interventions are available, there are also natural ways to help balance hormones and support women’s health.
In this blog post, we’ll explore some strategies for achieving hormonal balance naturally.
A healthy diet:
Nutrition plays a fundamental role in hormone regulation. For most women, small and simple dietary modifications can help restore healthy hormone levels in their bodies.
Balanced diet:
- Consuming a balanced diet rich in whole foods can help stabilise blood sugar levels and support hormonal health. Some dietary recommendations include:
- Include whole grains, legumes, and starchy vegetables in your diet to help regulate insulin levels.
- Ensure you get an adequate amount of high-quality protein from sources like lean meats, fish, tofu, and legumes.
- Include Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts to reduce inflammation and support hormonal balance.
- Consume a colourful variety of fruits and vegetables to provide essential vitamins, minerals, and antioxidants that aid in hormone regulation.
Stress management:
Chronic stress can significantly disrupt the delicate balance of hormones in the body. Practising stress-reduction techniques can be instrumental in promoting hormonal harmony. Consider activities like yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy to reduce stress levels.
Reduce your sugar intake:
Findings suggest that limiting added sugar intake can aid in keeping healthy levels of hormones, including insulin, in check. Consuming additional sugar promotes insulin resistance, and fructose consumption has been linked to disturbances in the gut microbiota, which eventually leads to hormonal abnormalities.
Regular physical exercise:
Researchers agree that getting adequate physical exercise has a profound impact on hormone regulation. Regular exercise can help improve insulin sensitivity, balance sex hormones, and enhance hormone receptor sensitivity, helping the delivery of nutrients and hormone signals. Aim for a combination of cardiovascular workouts, strength training, and flexibility exercises to support overall health.
Quality sleep:
Getting a full, undisturbed night’s rest is one of the most important factors in hormonal imbalance. The levels of hormones can rise and fall throughout the day due to your sleep patterns. Aim for 7-9 hours of quality sleep each night to support hormonal health.
Natural ways to balance your hormones
Herbal remedies:
Although research on the subject is limited, some evidence suggests that certain herbs and supplements like Ashwagandha, Dandelion, Ladies Mantle, Black Cohosh etc. may rebalance hormone levels in your body, as well as other endocrine system activities.
Limit toxins:
Reduce your exposure to environmental toxins, such as endocrine-disrupting chemicals found in plastics, household cleaning products, and pesticides. Opt for natural and organic alternatives, when possible, to prevent hormonal and metabolic disruption from environmental toxins.
Maintain a healthy weight:
Prevention of unwanted weight gain from excess body fat is the key to balancing levels of several hormones. If needed, work with a healthcare provider to establish a sustainable weight management plan.
Hormone-balancing foods:
Consume foods, such as flaxseeds, turmeric, green tea, berries, and cruciferous vegetables that are known to help improve hormonal dysregulation and balance hormones naturally.
Regular health check-ups:
Schedule regular check-ups with your doctor to monitor your hormone levels, especially if you have a history of hormonal abnormalities or other disorders. Early detection and intervention can be critical for the health of women.
Closing thoughts
To summarise, female hormones affect all areas of women’s health, not just reproduction and fertility, so it’s vital to understand how your hormones affect your overall health. You may support your hormones and promote optimal health by living a healthy lifestyle that includes eating a balanced diet, stress management, frequent exercise, and other natural ways. Always get specialised advice from a healthcare practitioner, especially if you have specific hormonal issues or diseases.
