Hormone Balancing Tip #: Balance Blood Sugar
Having balanced blood sugar means that your body produces a normal insulin response when you consume food. A balanced meal includes good quality fat, protein, and fibre. A balanced plate might look something like this:
12 of your plate greens and vegetables 14 of your plate good quality protein 14 of your plate complex carbs 1-2 tablespoons of healthy fats
Here at Nourished, we wanted women to have an easy way to get started on their blood sugar balancing journey. We created a 100% natural vitamin for you to get started on your journey. Click the button below to see more info and add our Blood Sugar Balance vitamin to your cart.
How To Keep Estrogen At Optimal Levels
To balance estrogen levels naturally and prevent the weight gain that happens with an estrogen imbalance, youll want to do the following:
- Commit to a regular exercise routine. Many studies, including this 2012 one, published in the Journal of Clinical Oncology, explain how exercise lowers estrogen levels in obese women.
- Eat your fiber. Fibrous foods help decrease elevated estrogen levels.
- Eat veggies in the cruciferous family. These include broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy. Anything green and leafy is always a good idea, too!
- Reduce your exposure to endocrine disruptors. Endocrine disruptors are chemicals that interfere with our natural hormones. Avoid plastic containers, cans, or water bottles made with BPA. Never microwave plastic.
- Choose organic foods when possible, and choose phthalate-free cosmetics and personal care products.
- Consider bioidentical hormone replacement therapy, which uses plant-based hormones identical to those produced naturally by the human body to keep hormones balanced.
Make Eating Into A Mindful Practice
What you eat is just as important as when and how you eat.
In order to maintain whats known as balanced blood sugar which means youre keeping your blood sugar in a rather straight line versus having big spikes and dips throughout the day you should be eating every three to four hours.
Please dont wait until youre starving, have the shakes, feel like youll throw up, or faint. In addition, follow these rules at mealtime. Slooowww it down, girlfriend.
Sit down while eating , chew your food 20 to 30 times , and focus on something positive while eating. When youre stressed out, your gut cant easily absorb the nutrients youre consuming, so it doesnt matter how much broccoli you eat!
Also Check: Can Doctors Test Your Hormone Levels
Hormone Balancing Tip #: Tune In To The Subtle Energies Throughout Your Cycle
Our patriarchal work culture has been built around the masculine energy of high productivity every day of the month. Unfortunately, women are not designed to operate like this. Our menstrual cycles mean that we naturally go through phases of high energy and slower, more introspective times . Learning to identify and respond to these subtle energetic changes can revolutionise your productivity and output throughout your cycle.
When first becoming aware of your changing energy throughout your cycle, start by taking time to truly rest at menstruation. Even if this means for just one hour asking someone to watch your kids, going to bed early, taking a bath or reading a book instead of tidying the house. I guarantee if you can take some time for some self-care at menstruation, you will be rewarded with overflowing energy, productivity and creativity at your next ovulation time.
Your highest energy levels will be during ovulation . This is when your productivity and focus will be at their highest. You will feel like connecting with others and being social. This is the time to schedule big meetings, important life decisions, parties and social gatherings. Use this energetic burst to achieve things on your to-do list that then allow you to slow down and rest during your menstruation.
Switch To Clean Beauty
Here at CS, we love all-things clean beauty. From moisturizers to mascaras, weve tried em all. When it comes to skincare and makeup products, clean is keen. On a daily basis, we are exposed to so many chemicals, and as women, we are particularly targeted. Chemicals are found in our beauty and personal care productswhich we use, every day. In fact, women use an average of 12 personal care products, daily, that contain 168 different chemicals.
Although an individual beauty product may have small amounts of harmful chemicals, our overall exposure is what causes problems. More research is showing that the chemicals in these products can affect our hormones, fertility, and the health of our babies. Thankfully, clean beauty brands are a dime a dozen.
Recommended Reading: How Do You Get Your Testosterone Levels Up
What Are The Most Common Types Of Hormonal Imbalance
Your body secretes and circulates about 50 different hormones, but here are the five that are most commonly imbalanced.
Chronic stress often leads to a cortisol imbalance. Too much or too little cortisol could result in mood swings, weight gain, low libido, and chronic fatigue.
- Estrogen is the main sex hormone in women. It controls your menstrual cycle, regulates cholesterol, supports bone health, and affects your mood. Symptoms of imbalanced estrogen levels include weight gain, mood disorders, fatigue, irregular menstrual cycles, and low libido.
An estrogen imbalance in men can also cause problems. Symptoms of too much estrogen in men include sexual dysfunction, infertility, weight gain, loss of muscle mass, and diabetes.
- Progesterone is most often associated with supporting menstruation and pregnancy. Signs of a progesterone imbalance are abnormal periods, anxiety, depression, and migraines.
Progesterone in men can help regulate estrogen levels if they experience an imbalance.
High testosterone levels can cause symptoms like oily skin, acne, facial hair, and male-pattern baldness. Symptoms of low testosterone levels include lethargy, muscle weakness, low libido, and weight gain.
Choose Dark Chocolate For Magnesium And Other Health Benefits
Last but certainly not least dark chocolate makes our magnesium-rich list of foods! According to a study published in the American Journal of Clinical Nutrition, dark chocolate even contains prebiotic fiber, perfect for supporting gut health.
Its also rich in antioxidants, as well as the minerals copper, manganese, and iron. Yes, dark chocolate can be a gals best friend!
You May Like: Where Is Hormonal Acne Located
Hormones And Your Health
Hormones are chemical messengers that help your cells communicate and trigger various actions. Theyre the bedrock of your bodys endocrine system, which regulates growth, reproduction, metabolism, temperature, and even your mood.
Hormones and the endocrine system keep your body in a balanced state of homeostasis. Therefore, having a hormonal imbalance too little or too much of a certain hormone can have harmful side effects.
Oxidative stress, infertility, and endocrine disorders like thyroid disease are just a few conditions that can result from hormonal imbalances (
13 ).
Whats more, Nigella sativa extract exhibits estrogenic activity, meaning it acts similarly to the hormone estrogen in your body .
In fact, some studies in rats are exploring whether nigella seed extracts could be an alternative to hormone replacement therapy during menopause, a time when the body typically produces less estrogen than it used to .
Concentrated Nigella sativa supplements are becoming increasingly popular and sometimes marketed as black seed or black cumin seed. Whole nigella seeds have an herby aroma and are easy to add to bread, salads, and other dishes .
Still, keep in mind that most studies on nigella seeds and hormones were conducted in animals and used concentrated extracts or isolated thymoquinone. Thus, while using whole seeds in cooking can be healthy and delicious, it may not confer the same benefits.
Read Also: Hormone Replacement Patches Side Effects
Biohack Your Way To Better Sleep
When life is busy, often the first thing we sacrifice is sleep. Sleep or rather inadequate sleep quickly throws our body off balance. This is why its one of the first things our doctors ask about when patients come in for their initial visit. In a small study testing the impact of prolonged sleep restriction, participants that slept only 4 hours versus 10 or 12 hours experienced an increase in ghrelin, a hormone responsible for appetite regulation, alongside a decrease in leptin, a hormone responsible for communicating satiation. For many of us, 10 or 12 hours might be hard to achieve. Thats why here at Parsley we recommend getting at least 8 hours of sleep per night. The benefits of adequate sleep will not only increase your glucose metabolism and leptin concentrations but increase your bodys secretion of growth hormones responsible for cell reproduction and regeneration, which all take place during periods of rest.
Don’t Miss: What Is The Best Estrogen Replacement Therapy
Lower Your Sugar Intake
Minimizing added sugar intake may be instrumental in optimizing hormone function and avoiding obesity, diabetes, and other diseases.
The simple sugar fructose is present in many types of sugar, comprising up to 43% of honey, 50% of refined table sugar, 55% of high fructose corn syrup, and 90% of agave .
In addition, sugar-sweetened beverages are the primary source of added sugars in the Western diet, and fructose is commonly used commercially in soft drinks, fruit juice, and sport and energy drinks .
Fructose intake has increased exponentially in the United States since around 1980, and studies consistently show that eating added sugar promotes insulin resistance regardless of total calorie intake or weight gain .
Long-term fructose intake has been linked to disruptions of the gut microbiome, which may lead to other hormonal imbalances .
Whats more, fructose may fail to stimulate the production of the fullness hormone leptin, leading to decreased calorie burning and increased weight gain .
Therefore, reducing your intake of sugary drinks and other sources of added sugar may improve hormone health.
Summary
Diets high in sugar have been shown to promote insulin resistance, disrupt your gut microbiome, and reduce leptin production. Thus, lowering your sugar intake may aid hormonal health.
Thyroid Problems Here Are The Missing Nutrients You Need
Another one of the signs of hormonal imbalance is hair loss. A few years ago, my hair was coming out by the fistful. I honestly worried Id be bald before my 40th birthday.
Turns out, my hair loss was being caused by my dysfunctional thyroid. Once I fixed my thyroid, my hair became thick and healthy again.
And if youre experiencing hair loss, weight gain, fatigue and other symptoms of poor thyroid health, my advice is to eat foods high in iodine, selenium, zinc, and iron.
Think 3 to 5 Brazil nuts or a cup of seaweed daily.
Also Check: Women’s Hormonal Health Supplements
Signs And Symptoms Of A Hormonal Imbalance
Your hormones play an integral role in your overall health. As a result, theres a broad range of signs and symptoms that could signal a hormonal imbalance. Your signs or symptoms will depend on which hormones or glands are not working properly.
Common hormonal conditions affecting people of all genders could cause any of the following signs or symptoms:
- purple or pink stretch marks
Keep in mind that these symptoms are nonspecific. Having one or a few of them doesnt necessarily mean that you have a hormonal imbalance.
Some of these symptoms may also reflect other chronic conditions. So, if you find yourself dealing with any notable changes in your body or energy levels, its a good idea to talk with your doctor.
Go Easy On The Alcohol
Alcohol interferes with your hormones because it messes with your bodys production of antidiuretic hormone, which causes you to release more urine and you risk becoming dehydrated.
This may elevate estrogen levels as your preoccupied liver is busy processing the alcohol and cant get on with its normal job of eliminating excess estrogen.
This can trigger heavier, longer periods.
Don’t Miss: Can I Give My Child Melatonin Every Night
How Is A Hormonal Imbalance Diagnosed
First, make an appointment with a health care provider for a physical exam. The health care provider will ask about your symptoms. Then, depending on your symptoms, they will suggest which hormone imbalance tests to do. These could be evaluations like:
- Blood test: Estrogen, progesterone, testosterone, thyroxine, TTH, insulin, and cortisol levels can be detected in the blood.
- Pelvic exam: A health care provider will search for any lumps or cysts.
- Ultrasound: Images of your uterus, ovaries, thyroid, and pituitary gland can be obtained.
Supplements For Hormone Support: Btu Calm
Is stress impacting the quality of your day-to-day life? Is it limiting your productivity and cognitive performance? Or draining your energy levels? BTU Calm may help. Packed with a nootropic and specialized blend of adaptogenic botanicals and nutrients, this supplement can help balance your cortisol and DHEA levels.
Don’t Miss: Holistic Approach To Hormone Balance
What Is The Endocrine System
The endocrine system is in charge of coordinating the relationship between different organs and hormones, which are chemicals that are released into your bloodstream from cells within your endocrine glands.
Hormones are secreted by various glands and organs, including your thyroid, adrenals, pituitary, ovaries, testicles and pancreas. The entire endocrine system works together to control the level of hormones circulating throughout your body, and if one or more is even slightly imbalanced, it can cause widespread health problems affecting growth, sexual development and function, sleep, metabolism and hunger.
Once your hormones are in circulation, they target specific tissues or cells by binding to receptors that are located inside the cell or on its surface. These hormones work as chemical messengers and play a key role in your bodys daily functions.
The endocrine system is made up of many glands, including the pituitary gland or master gland thats responsible for sending information from your brain to other glands in your body. The pituitary gland also produces many hormones that travel throughout the body and have different important functions.
The pituitary gland is made up of two different tissue types: the anterior pituitary that synthesizes and releases classic hormones, and the posterior pituitary gland that secretes neurohormones that are made in the hypothalamus.
Consider How Caffeine Is Affecting You
When I talk to most women about caffeine, I usually hear something like, Ill do anything you want me to, but dont make me give up coffee.
I get it. Life is nuts, and most of us need to mainline caffeine just to get by. As I said above, though, this could be really problematic, especially if you experience anxiety on the regular, feel like you cant get out of bed in the morning, have energy crashes in the day, or have trouble falling asleep at night.
If youre not ready to ditch the joe, then just observe how you feel 30, 60, and 120 minutes after youve had coffee. If youre wanting to call it quits, ease into it with half decaf and half regular, replace a cup a day with decaf, or experiment with matcha.
Life is full-on for so many of us these days, which is why I hope that you have a clearer picture of what a hormone imbalance actually looks like and how to start to reverse it. Hormones exist in a hierarchy, so its important to take a top down approach to addressing problems that arise from a hormone imbalance.
Hormones are also talking to each other all day long, so once you work on one hormone, the rest will start to fall in line. Thats the beauty of hormones. Theyre working together to support you, always.
Recommended Reading: Is Nature Made Melatonin Safe For Dogs
Why Avocados Are A Great Option For Getting Magnesium And Balanced Hormones
Avocados are also beneficial for your hormones. Not only do they give you magnesium, but these natural supplements are full of B vitamins, vitamin K, and potassium.
Whats more, if youre trying to fight the weight gain that often accompanies hormonal fluctuations, avocados are proven to help you feel full, as a study published in Nutrition Journal shows.
Show Your Liver Some Love
Detoxing your hormones is a crucial step to hormone healing. Your liver serves as the filtration system to cycle out the excess hormones and toxins that are circulating in your body.Estrogen dominance is an issue almost ALL women in perimenopause and menopause are facing right now. When your estrogen levels remain disproportionate to your progesterone, it is a recipe for hormone disaster that is behind all the symptoms weve been discussing so far. You can even be dealing with estrogen dominance if your labs show LOW estrogen because its all about the balance.If your liver becomes clogged up and sluggish, its a recipe for hormone disaster because it wont cycle out the excess estrogen that your body needs to get rid of. Thats why it is so important to show your liver some love with quality self-care, powerful essential oils, nutritious food choices, and more.
Read Also: How Much Does It Cost To Get Your Hormones Tested
Read Also: How Can I Control Hormonal Imbalance
Warning Signs You May Have A Hormonal Imbalance
No-one wants to be a slave to their hormones but how do you know if they are out of sync and what can you do to restore the balance?
Hormonal imbalances may be to blame for a range of unwanted symptoms from fatigue or weight gain to itchy skin or low mood.
Hormones are chemicals produced by glands in the endocrine system and released into the bloodstream. An imbalance occurs when there is too much or too little of a hormone.
Your hormones are important for regulating many different processes in the body including appetite and metabolism, sleep cycles, reproductive cycles and sexual function, body temperature and mood.
No surprise then that even the slightest imbalance may have a noticeable effect on your overall health and wellbeing.
Levels of hormones naturally fluctuate at various life stages, most noticeably during puberty and in women during the menstrual cycle, pregnancy and the menopause. They can also be affected by lifestyle and certain medical conditions.
What is important is to notice any symptoms and get them checked out by a qualified health professional so that you receive appropriate treatment, whether that involves using medication or complementary therapies, or making lifestyle changes, to restore the balance and your good health.
Here are 10 signs of hormonal imbalance to look out for and what you can do about them:
8. Headaches: Many women suffer headaches due to hormonal changes during the menstrual cycle, pregnancy or menopause.