Whats The Best Way To Start A New Exercise Routine
If youâre experiencing hormonal imbalance, it may be extra hard to get motivated. Hormone issues can zap your energy and make working out feel like a chore and this can lead to a frustrating cycle of weight gain and energy loss. Conditions that involve hormonal imbalance are also often linked to inflammation, which can make working out even harder. In this case, its important to find ways to make exercise fit into your life as smoothly and with as little difficultly as possible.
Physical Activity and Insulin Sensitivity:
Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women:
Herbs Nutrients And Nutrition Options For Hormone Balance
As a Naturopathic Physician, I am lucky to have so many tools in my toolbox to provide treatment options to my patients having hormonal balance issues! Depending on symptom severity and patient preference, I can choose between a variety of options that will work best for them. This is one of the many reasons that I love Naturopathic Medicine and one of the reasons I often use supplements to balance hormones.
When To See Your Gp
Some hormone imbalances need medical intervention. Always tell your GP if you experience any symptom thats not normal for you.
If you suspect an imbalance and your symptoms dont respond to diet and lifestyle changes, see your GP to rule out other causes.
5 October 2021
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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Black Cohosh To Balance Female Hormones
Black cohosh is often used to treat menopause symptoms such as hot flashes, moodiness, excessive sweating, and more . It also has use in inducing labor in pregnant women, premenstrual syndrome , and dysmenorrhea . Black cohosh is an excellent herb to balance female hormones because it is a phytoestrogen, which can help to lower elevated estrogen or raise low estrogen . Black cohosh is often found in a supplement form. Do not use this herb if pregnant or breastfeeding.
Why Raspberry Leaf Benefits May Be An Answer To Your Period Cramps
In particular, anecdotal evidence has described a few raspberry leaf benefits for menstruators experiencing premenstrual syndrome . Raspberry leaf contains high amounts of tannins and flavonoids which have antioxidant activity. It has been used to reduce menstrual cramps for centuries. Animal studies have shown that raspberry leaf can act as a relaxant in the gastrointestinal tract. This can result in reduced cramping during menstruation.
Other raspberry leaf benefits include combating anemia from its iron content. This is important for all menstruators, but especially if you have more frequent or heavy bleeds. Many iron supplements can cause constipation and are not readily absorbed. This is why I recommend that my clients with anemia obtain iron from plant-based whole food sources, first. In addition, I recommend supplementing with iron sourced from whole foods, if necessary.
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How To Balance Your Hormones Naturally
Aside from vitex, there are other ways to balance your hormones, naturally like through your lifestyle habits and diet. Here are some steps you can take to give yourself a mini-hormone reset:
- Make sure your diet is loaded with phytochemical-rich fresh vegetables, especially dark leafy greens like kale and collards, and berries like blueberries and raspberries to boost your body’s natural detoxification pathways and effectively get rid of excess hormones
- Increase your daily fiber intake to at least 40 grams through fruits, vegetables, and also 2 Tbs. of ground flaxseed in your diet every day
- Add healthy seeds to your diet, especially pumpkin seeds and sunflower seeds, which may help improve hormone levels
- Keep your blood sugar steady
- Avoid all alcohol and reduce sugar intake
- Get adequate sleep at least 7 hours each night if you can
- Reduce your exposure to endocrine disrupting chemicals by going organic with your foods especially your meat and dairy products
- Invest in plastic-free food storage containers and water bottles
- Choose non-toxic cosmetics, body products, and household cleaners
Find out more about vitex and other women’s health powerhouse herbs and how to keep your hormones in optimal balance naturally in my online course, Herbal Medicine for Women.
Links and Resources
Work On Your Stress Levels
In women, sex hormones, like progesterone, testosterone, and estrogen, are made in the adrenal glands. These hormones often become depleted during periods of chronic stress, in order for the body to increase cortisol levels .
Additionally, stress affects our hormones further upstream by disrupting the pituitary gland or master gland of the endocrine system. The pituitary gland controls the creation and release of many hormones, and a dysregulation of this system can offset normal hormone production [57
Over time, chronic stress can create symptoms of a hormonal imbalance and potentially lead to an endocrine disorder. Common stressors include:
- Work, relationship, and personal life issues
- Blood sugar fluctuations
- Chronic inflammation
Fortunately, there are several things you can do to reduce your stress levels. Cognitive behavioral therapy and coping-skills training can both reduce stress and symptoms of hormonal disorders . Meditation, yoga, deep-breathing exercises, and other forms of mindfulness are all effective at reducing overall stress levels.
Eating a balanced diet to control blood sugar levels, healing the gut, and lessening your inflammatory burden on the body are all ways in which you can reduce your overall stress load.
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Beware Of Medications And Birth Control
Are you aware of your medications side effects? Some can disrupt your hormone balance, leading to side effects like fatigue, appetite changes, altered sleeping patterns, low libido, sadness and even depression.
Some medications that can mess with your hormone balance include corticosteroids, stimulants, statins, dopamine agonists, rexinoids and glucocorticoids. Beware of your medications, talk to your doctor about the side effects and research natural alternatives whenever possible.
Birth control is another medication that alters hormone levels. The pill is a type of hormone therapy that raises estrogen levels to levels that can cause many complications.
Studies show that the health risks of taking them, especially long term, may include issues like:
- Breakthrough bleeding between cycles
- Increased risk of uterine bleeding, blood clotting, heart attack and stroke
- Breast tenderness
Types Of Hormone Imbalances
Estrogen Dominance Estrogen dominance is a quite common cause of hormone imbalance that occurs when estrogen levels are too high relative to progesterone levels. This can happen in a few ways:
Symptoms of estrogen dominance include: Tender breasts, irregular cycles long or short, bloating, acne, breast cysts, PMS, headaches, anxiety, weight gain, difficulty sleeping, fatigue, hair loss, and difficulties getting pregnant. However, this is not an all-inclusive list.
The graphic above shows a healthy pattern and 3 patterns of estrogen dominance. Please take note that all of the unhealthy patterns are still within a typical lab reference range. Your hormones will come back normal. Its the ratio between the hormones that are important! Adding a healthy pattern to the previously mentioned reasons for Estrogen Dominance leaves us with the following patterns for your hormones.
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Ginger Rhizome To Balance Female Hormones
Ginger rhizome is another name for ginger and it is an amazing herb to balance female hormones. Ginger has been used as a spice and for its many medicinal properties. Ginger has a ton of anti-inflammatory properties and is commonly used to treat nausea . Ginger reduces the production of prostaglandins, which in return reduce common symptoms associated with PMS such as cramps, mood swings, and headaches . Ginger can be found in teas, supplements, spices, or you can even add a bit of ginger to your smoothies for a nice kick of flavor.
When Hormones Are Out Of Balance
Hormones can affect nearly all aspects of our health and wellbeing. But we may notice an imbalance most when our sex hormones are out of kilter.
In women, this is most evident at times of change during the reproductive years puberty, around menstruation, during and after pregnancy, and throughout perimenopause .
You may experience:
- lack of or excess exercise
- a poor diet or reliance on stimulants and depressants like caffeine, sugar and alcohol
You can see from this list how easy it is for your hormones to tip out of balance. If youre stressed, for example, you may sleep badly and rely on alcohol. Or if you have a poor diet and dont exercise you can become overweight.
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Causes Of A Hormonal Imbalance
There are lots of different possible causes of a hormonal imbalance. It depends on which hormones or glands are affected in the body. Some common causes of a hormonal imbalance include medications, cancer treatments, eating disorders, stress, injury or trauma, hormone therapy, and more. Additionally, conditions such as diabetes, hypothyroidism, Cushing syndrome, Addisons disease, thyroiditis, and others can lead to hormonal imbalances.
Unique to women, hormonal imbalances may be related to reproductive hormones, including common causes of menopause, premature menopause, pregnancy, breastfeeding, PCOS, and hormone drugs.
To determine if you have a hormonal imbalance, meet with an obgyn in Lake Success to answer questions and take one or more diagnostics tests. Blood tests, pelvic exams, ultrasounds, and more may be used to diagnose you with a hormonal imbalance.
Herbs To Balance Female Hormones
Hormones are chemical messengers in the body.
Hormone balance is crucial in making sure your body is functioning properly. Hormones are in charge of relaying messages between cells and organs, which play a key factor in bodily functions.
The main female sex hormones are estrogen and progesterone.
Estrogen is produced in the ovaries, adrenal glands, and fat cells. An imbalance of estrogen can lead to bloating, fatigue, hair loss, problems with blood sugar, and fertility issues.
Progesterone is the hormone in charge of regulating the inner lining of the uterus. It is important to keep progesterone levels in balance, especially if you are someone who is trying to conceive since progesterone prepares the uterus for pregnancy.
Symptoms of low progesterone can include period pain, PMS, headaches, mood changes including anxiety or depression, or irregularity in your menstrual cycle.
If you are someone struggling with hormone imbalances and symptoms like:
You may be wondering: are there ways to balance my hormones naturally?
In particular, you may be interested in knowing how herbs can help to balance female hormones.
The good news is YES – there are herbs to help balance female hormones in the body in the body.
The important question we need to be asking is: what hormones are out of balance and why are they out of balance in the first place?
As always, Im giving away my best hormone tips here, answering your burning questions, and letting you in on the what the science says.
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How To Restore Balance To Your Hormones
To bring your hormones back into balance, and to maintain hormonal balance, it is recommended to follow holistic dietary and lifestyle practices that promote health, and avoid the causes and triggers of hormonal imbalance mentioned above. Some important steps to take are to:
- Make sure you get enough sleep each night
- Aim to follow a regular sleeping schedule
- Avoid exposure to toxins, pollutants, and endocrine disrupting chemicals, including pesticides and herbicides
- Cleanse the body regularly to lower your toxic load
Diet and lifestyle are always foundational for our health and the first place to start for healing any condition. There are, however, times when other means are necessary or helpful to support the healing process. Nature provides us with countless medicinal herbs that can support the healing of many body systemsincluding our hormones.
While men and women share many of the same hormones, there are also some notable differences. For this reason, herbs that are used to influence womens hormones are generally different from herbs that are used to benefit mens hormonal health. In this article, we are going to discuss the top herbs for womens hormonal health.
+ Birth Control Withdrawal Fertility Tracking Protocol
I recognize many women are hesitant to get off the pill because they arent yet ready to get pregnant, but luckily there are a ton of other fertility awareness methods on the market that can help you effectively track your cycle in order to prevent pregnancy.
PS If youre thinking about eventually getting pregnant down the road, getting to know and track your cycle now can really help prepare you for when that time comes . Its also a key indicator into any other imbalances you may be experiencing hormonally.
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Symptoms Of Hormonal Imbalance
Today, were dealing with hormone imbalances like never before, but women are often quick to dismiss the signs, attributing them to stress, age, or just coincidence. However, if youre experiencing any of the following, theres a good chance your symptoms are due to a hormone imbalance.
- Painful periods
Symptoms of hormonal imbalance can be broad, and difficult to pin down, even in your doctors office. Often, synthetic hormones like those found in birth control are prescribed as the only solution to treating symptoms of hormonal imbalances. Instead, we can look at other ways to balance hormones naturally.
For a gentle way to support hormone balance, learn more about Hormone Helper.
Safety For Using Herbs For Hormonal Balance
When it comes to self diagnosing and self medicating you need to use extreme caution. If you suspect a hormone imbalance, be sure to check with your doctor so that an appropriate diagnosis can be made.
Always get the OK from your doctor before taking an herbal supplement, especially if you take other medications, have any medical conditions, or are pregnant or breastfeeding.
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B Vitamins And Micronutrients
Vitamin B1, also known as thiamine, is likely helpful in treating PMS symptoms and painful menstruation. Several studies show that thiamine can effectively manage period pain and reduce symptoms of PMS .
Pyridoxine, or vitamin B6, also shows promise in reducing PMS symptoms, but is likely less effective when used alone instead of with other B vitamins . We recommend that you use a high-quality, B-complex formula that contains the active form of B vitamins for maximum benefit.
Research shows that several other micronutrients are also effective in improving hormonal health and reducing symptoms of an imbalance.
- Zinc: Supplemental zinc can help reduce excess hair growth in women with polycystic ovary syndrome , and may decrease triglycerides, blood sugar, and insulin resistance [32
Consume A Balanced Diet Plan Herbs That Help Balance Hormones
Eating a diet plan rich in whole foods including plenty of fruits, vegetables, and healthy fats can help to support hormone balance. In addition, avoid processed and sweet foods, which can add to hormone imbalances.
Are you feeling a little out of balance? Hormones play a substantial role in our general health and well-being, so its not unexpected that we can feel off when theyre out of whack.
One method to assist support hormone balance is through diet. Consuming a diet abundant in whole foods consisting of plenty of fruits, vegetables, and healthy fats can assist to provide your body the nutrients it needs to function optimally. Prevent processed and sweet foods, which can contribute to hormone imbalances. Herbs That Help Balance Hormones
Not exactly sure where to begin? Here are some easy tips to help you eat a well balanced diet for hormonal agent health:
- Fill on veggies and fruits. Go for at least 5 portions of fruits and vegetables per day.
- Include healthy fats into your diet. Excellent sources of healthy fats include avocados, olive oil, nuts, and seeds.
- Limitation processed and sugary foods. Foods high in sugar and improved carbs can contribute to hormone imbalances.
- Stay hydrated. Consuming plenty of water is important for general health. It can assist to flush out toxic substances that can add to hormonal agent imbalance.
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Best Herbs For Female Hormone Balance
Have you ever wanted to experience healing through natural plant medicine?
During our menopausal journey we often find times where our hormones get out of balance, and we experience symptoms because of this. Hot flushes, night sweats, fatigue, brain fog, food intolerances, lack of libido and insomnia
Environmental toxins, hormone-disrupting chemicals and the added stress of modern life, have made this job substantially harder in recent years. Luckily, there are now some fantastic herbs available to help with the challenge.
Here are my top 7 Herbs