How To Balance Hormones Naturally Faq
The truth is, your body is always trying to communicate with you. When you experience hormonal symptoms like mood changes, tender breasts, irregular periods or acne, your body is sending you a clear sign that something is out of balance.
It can be tempting to take a pill or another quick-fix solution to mask these symptoms. These band-aid solutions can work short term, but ultimately dont address the root cause of the imbalance. By exploring the triggers for your symptoms and identifying hormonal imbalances, you can get rid of your period symptoms for good and experience blissful, drama-free cycles.
By first learning to what your hormones are trying to tell you, we can then pinpoint the hormones which are likely out of balance for you and address these naturally.
Herbs To Support Healthy Female Hormone Balance Through All Life Stages
From the onset of menstruation through the childbearing years and into the natural shift to menopause, a woman’s body is designed to evolve and change. But through all those transitions, many women wonder how to balance hormones and support their bodies.
The stages women experience throughout life closely mimic that of plants: Growth, reproduction, maturation, and the passing of wisdom to the next generation. Nature sets a great example and shows us how to transform through life’s stages with grace and beauty.
We can share in the wisdom of Nature through the vitality provided by plants. Gaia Herbs offers herbal supplements that support a woman’s hormonal and reproductive well-being throughout all seasons of life.*
No matter your age or stage, turn to Nature to guide you in your health and wellness journey.
Herbal And Alternative Medicine:
I love using herbal formulations with my patients in order to provide safe and effective relief for their symptoms. Herbals are a gentle way to treat for many symptoms such as hot flashes, painful periods, unpredictable periods, hormonal acne, fertility, sleep, and more! Here are some common herbal supplements to balance hormones and combat these unwanted issues
Unfortunately, there are so many wonderful herbal supplements to balance hormones that I cannot possibly mention them all. It is also important to know that there is more to herbs that simply checking what health issues they are indicated for. They also have synergistic properties, which means that some herbs work better together! A naturopathic doctor can come up with a herbal formula that is dosed safely and appropriately for your individualized health history and concerns. There are also pre-made supplements on the market which are formulated for hormone balance. My trustworthy brands in this category include Vitanica and Femenessence.
Improve Your Gut Motility:
Improving bowel movement frequency and consistency is a key detoxification concept. If you arent moving your bowels well, you are recirculating bad estrogens and microbial endotoxins that drive up more inflammation and impair liver function.
Consuming an anti-inflammatory diet with good fiber sources such as chia seed and flax seed, using bone broths, fermented foods and probiotics will improve bowel motility. You should be moving your bowels a minimum of 1-2 times per day to clear out all the waste from the day before.
Menopause: When Estrogen And Progesterone Levels Are No Longer Balanced
Consider the female sex hormones estrogen and progesterone. Before puberty, both hormone levels are low. Puberty is initiated when the hypothalamus releases gonadotropin-releasing hormone . GnRH triggers the release of luteinizing hormone and follicle-stimulating hormone from the anterior pituitary gland. A synchronized release of LH and FSH regulates the menstrual cycle, the release of an egg from a follicle in the ovary, and the uterine cycle. Throughout a womans reproductive years, these cycles occur on a 21 to 28-day basis.
With aging, fertility wanes as the number of follicles remaining in the ovaries diminishes. Menopause occurs when a womans ovaries no longer have any follicles left, and estrogen production declines. The earliest phase of menopause, perimenopause, is characterized by normal estrogen levels but decreasing progesterone levels. When estrogen levels drop, symptoms develop, such as vaginal dryness and pain, hot flashes and night sweats, mood swings, brain fog, and thinning hair. These symptoms vary by women from mild to severe.
Many women are at the peak of their careers as they enter menopause. Brain fog can negatively impact their work and quality of life.
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Ii How To Treat Hormonal Imbalance
If you are looking for natural ways on how to treat this health problem, keep both of your eyes on the following ways:
1. Coconut Oil
This is the first one among great ways on how to treat hormonal imbalance with foods that we want to mention in this article. Coconut oil is rich in medium-chain fatty acids, which are very good for human health. Coconut oil can be used to reduce the inflammation caused by hormonal imbalance. Besides, it also helps you lose weight and reduce anxiety and stress. You can consume 1-2 tbsp. of organic coconut oil on a daily basis. Alternatively, you can add it to your salads or use it instead your cooking oil. Repeat this remedy 2-3 times daily.
Read on Top 7 Simple Ways To Use Coconut Oil For Burns And Cuts On Face And Hands to discover some of the best ways to treat burns and cuts on face and bodys parts with the help of coconut oil.
2. Do Regular Exercise
When it comes to learning how to treat hormonal imbalance naturally at home, you should try doing regular exercise. Physical activity can affect hormonal health. For example, it can reduce insulin levels and simultaneously increase insulin sensitivity. Many kinds of physical activity can help increase insulin sensitivity and simultaneously reduce insulin levels. They include strength training, aerobic exercise, and endurance exercise.
3. How To Treat Hormonal Imbalance With Food Ashwagandha
4. Vitamin D
5. Manage Stress
8. Avoid Overeating And Undereating
Appetite And Weight Gain
You may gain weight during hormonal shifts, such as menopause. But hormone changes donât directly affect your weight. Instead, it likely happens because of other factors, like aging or lifestyle. For example, when youâre feeling blue or irritated, as you can be when your estrogen levels drop, you may want to eat more. It can also impact your bodyâs levels of leptin, a hunger-revving hormone.
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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.
Support Hormone Balance With Metabolic Hydration
Did you know that Dr. Howard Murad, the skincare expert and creator of Murad skincare, does not recommend drinking 8 glasses of water per day? Instead, he suggests eating your water obtaining nutrient-rich water from fresh fruits and vegetables.
Although were told from every corner of the internet to consume 8 glasses of water per day, there is actually no evidence that drinking this much water is beneficial. As Dr. Murad acknowledges, drinking this much water can actually deplete electrolytes and therefore cause dehydration and premature aging of the skin.
I practice metabolic hydration, which I explain here, a very simple and intuitive method of hydration to optimize cellular hydration. Metabolic hydration is an important step for many individuals to help balance hormones naturally, because it supports the thyroid and adrenal glands.
Read Also: How To Deal With Hormonal Mood Swings
How To Treat Hormonal Imbalances
At the Center for Womens Health in Wichita, Kansas, we develop a personalized plan to help get your hormones and your life back in balance. Depending on your issues, treatment options may include:
- Low-dose antidepressants for mood and hot flashes
- Omega-3 supplements for distress and depression
- Vaginal estrogen to treat vaginal dryness
- A healthy diet and regular exercise program
- Hormone replacement therapy
- BioTE® Hormone Pellet Therapy
Supplement With Vitamin D
A Vitamin D deficiency is more common than you may think, with over a billion people worldwide suffering from either a deficient or insufficient supply of this critical vitamin. Vitamin D plays an extremely important role in a number of bodily functions, such as immune function, cell differentiation, and inflammatory response. Low levels of Vitamin D have been associated with an increased risk in colon, prostate, and breast cancer, as well as tuberculosis, influenza, and heart disease. A relationship has also been found between hypothyroidism and a vitamin D deficiency.
Ideally, we would get our daily dose of Vitamin D from 10 to 30 minutes of uninterrupted sun exposure, but this is unrealistic for most. Thats why its important to take a Vitamin D3 supplement and eat foods rich in Vitamin D, such as pastured eggs and wild salmon. Its also important to note that as we age, our production of Vitamin D decreases, so make sure youre monitoring your levels and getting them checked by your primary care provider.
Read Also: How To Reset Hormonal Imbalance
Exercise The Right Way
For those with hormone imbalance, intense extended exercise can actually make the problem worse in the short term. Sleep is much more important, at least during the balancing phase, so focusing on relaxing exercises like walking or swimming and avoiding the extended running, cardio, and exercise videos, can help the body in the short term.
I personally like Rebounding, which is great gentle exercise and has additional health benefits.
While extended cardio can be bad, short bursts of heavy lifting can be beneficial since they trigger a cascade of beneficial hormone reactions. Aim for a few sets at a weight that really challenges you, but make sure to get help with form and training if you havent done these before as bad form can be harmful.
Don’t Forget Healthy Fats
Healthy fats are the building blocks of all hormonesand are especially helpful with stabilizing the production of the stress hormones cortisol and adrenaline. Aim to get 15 to 30 grams of healthy fats every day.
Many people have trouble digesting fats and can spike triglycerides, so take a digestive enzyme with lipase to help metabolize the fats better.
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The Naturopaths Approach To Balancing Female Hormones
The endocrine system consists of glands that produce hormones. Hormones are chemical messengers that send instructions to the various organ systems in order to regulate vital bodily functions. A high stress lifestyle combined with poor eating habits can wreak havoc on a womens delicately balanced hormonal function. Even healthy women with a good diet can end up with hormones unbalanced.
Symptoms of hormonal imbalance may include PMS, uterine fibroids, osteoporosis, reduced sex drive, allergies,weight gain, changes in the skin, fatigue, water retention, hair loss, facial hair growth and sometimes anxiety and depression.
A naturopath takes time to review a patients medical history in detail and tailor a herbal mix and provide dietary and lifestyle advice specific to the patient. Below are some suggested tips and a selection of herbs for treating hormonal imbalances.
Your Hormones Your Health
Feeling bloated, irritable, or just not your best? Shifts in your hormones could be to blame. Hormones are chemical âmessengersâ that impact the way your cells and organs function. Itâs normal for your levels of them to shift at different times of your life, such as before and during your period or a pregnancy, or during menopause. But some medications and health issues can cause your levels to go up or down, too.
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Continue With A Hormone
None of the above can be temporary measures, but need to be a whole lifestyle change in order to keep hormone levels in balance. Take it from a recovering perfectionist, though baby steps are just fine!
Once you master these tips make the changes stick by supporting your body with a whole foods, hormone-friendly diet. For in-depth guidance, I recommend my friend Magadalena Wszelakis Cooking for Balance e-course. Its targeted for this purpose and leads you through every step of the process.
This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
The infographic below is a quick overview of steps to balance your hormones. Pin it or share it to save for later!
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Have you struggled with hormone problems? What helped you? Share below!
Struggling With Sugar Cravings
In Hormone Harmony Academy I teach my Get Off The Sugar Roller Coaster Protocol where I take you step-by-step through how to create balanced meals that leave you feeling satisfied, full for hours and not experiencing massive dips in energy. I also share my top 6 Tips To Instantly Beat Sugar Cravings when they strike . Ready to get off the sugar roller coaster and stop craving sweets? Find out more about my online course here.
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What Happens To Our Bodies After Menopause
In truth, menopause, while it is usually thought of as a discrete period in our 50s, has long-lasting effects on our bodies. Many of the hormonal changes that take place, stay with us for the rest of our lives.
In my recent conversation with , a naturopath and nurse, we discuss some natural ways to get your hormones back in balance after menopause. I hope that Julies tips help you to understand what is going on in your body.
More importantly, I hope that her comments inspire you to give your aging body the nutrition and exercise that it deserves.
Do You Still Experience Hot Flashes Or Night Sweats Youre Not Alone
Going into this video interview, I had the perception that most women stopped experiencing night sweats when menopause ended. Julie assures us that these symptoms can continue well into our 70s. In the interview, she makes some specific suggestions, including keeping a food journal, reducing our alcohol intake and dressing in layers.
The bottom line here is that understanding how our hormones impact our bodies can help us to take control of our lives.
Also Check: What Happens When You Have Excess Estrogen
Take Epsom Salt Baths:
Epsom salts are a powerful way to relax and cleanse the body and mind. Epsom salts are a fantastic source of magnesium and sulfur compounds that relax the muscles, ease stress and support liver detoxification.
I recommend taking a healing bath with Epsom salts and add in some essential oils such as chamomile and passionflower which are relaxing and have a hormone balancing impact on the body. Diffusing some of these essential oils your home while taking the bath in the evening to help wind down can be extremely helpful.
Start Or Continue To Exercise
Research shows that women who exercise and are physically active experience fewer body and mental menopause symptoms compared to those who are sedentary.
Our Tip: Help balance hormones naturally doing something you actually enjoy and that doesnt challenge your symptoms. Maybe skip the Bikram yoga and Five-Rhythms class if youre struggling with hot flashes a lot.
Recommended Reading: How To Beat Hormonal Acne
What’s Normal And What’s Not
Like any other part of the body, things can go wrong with hormones. If your hormones are out of balance, you might notice different symptoms, depending on which hormone or hormones are affected, says Bhavini Bhavsar, MD, a PeaceHealth endocrinologist in Vancouver, Washington. Discuss this with your doctor so that the right testing can be done.
Its also important to remember that it will be normal for hormone levels to fluctuate at different times in your life, she notes.
While you can try to affect specific hormones with certain foods or activities, remember that hormones typically rely on and play off of each other. Rarely can you affect just one hormone without having an impact on others since they work in concert with each other. If you want to effect a positive change in your hormones, its best to choose actions that help them all.
How Diet Affects Hormones
What we eat affects the production of hormones and their signaling pathways. “Our hormones like healthy fats, like olive oil, avocado, nuts and seeds, as well as ample fiber from fruits and vegetables and quality proteins like eggs, fish and meat,” says Melissa Groves Azzaro, RDN, LD, PCOS, hormone, and fertility dietitian at Avocado Grove Nutrition. In contrast, pesticides, alcohol and artificial sweeteners can negatively impact hormones.
You need enough calories too. “Women’s bodies especially are very sensitive to scarcity. If your body doesn’t feel like it’s getting enough, it downregulates production of sex hormones. Your body doesn’t know the difference between a war or famine or a new weight-loss diet you’re following,” says Azzaro.
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Support The Adrenal System With Herbs Roots And More
Consider a hormone balancing diet that includes naturally calming herbs, adaptogen mushrooms, and relaxing root extracts. Some options:
- Licorice root: could help manage cortisol.
- Curcumin: one of the benefits of turmeric is that it may lower anxiety and treat depression.
- Valerian root: a natural sleep and relaxation aid.
- Reishi and Cordyceps mushrooms: both adaptogens that naturally manage stress and energy expenditure.
- Rhodiola: An adaptogenic herb that may reduce cortisol levels.
- Ashwagandha: another adaptogenic herb with calming effects.
- Holy basil leaf: not the regular basil, also known as tulsi or Ocimum sanctum L its been linked to neuroprotective, cognition-enhancing and stress-relieving effects