Three Steps To Balance Hormones Naturally
A womans endocrine system is comprised of many hormones that affect our mental, emotional, and physical health. When the body is stressed, hormones can become imbalanced and lead to conditions such as:
- Adrenal Fatigue
- Low or high hormones we test for all of these at CentreSpringMD
When hormones are off you can feel any of the following:
- sleep disturbances
- menstrual irregularities
- digestive issues
If you have been diagnosed with a current hormonal imbalance or have any of the symptoms above, there are natural ways to help balance them.
1. DietDiet plays a huge part of hormones because many of them are created from the foods we eat. That is why it is important to eat more healthy fats such as avocados, coconut oil, olive oil, walnuts, fish, chia seeds, and flax seeds. When the body metabolizes these fats, a hormone called pregnenolone is formed. Pregnenolone is a precursor to estrogen, progesterone, DHEA, testosterone, and cortisol. I usually recommend having at least 20-30 grams of healthy fats daily to ensure optimal hormone health.
Written by CentreSpringMD
At CentreSpringMD, we do medicine differently. Our focus is on giving you hope and your life back. Our team of dedicated board-certified providers relentlessly pursue your health until you have the answers that you deserve to change the trajectory of your healthand your life.
Where Should I Get A Hormone Balance Test And Other Faqs About Hormone Testing
You should get your hormones tested!
How many times have you heard that comment? Were often encouraged to look closely at our hormones when we experience symptoms that hint at conditions like hypothyroidism, menopause, or low testosterone. Indeed, fatigue, depression, hair loss, weight gain, weight loss, temperature sensitivity, mood changes, sleep disturbances, and anxiety are all common symptoms of hormonal changes or imbalances. But even if you know that a hormone test might be a good idea, you may not know what it entailsor where to get one.
Hormone testing is a very simple process. Its quick, easy, highly accessible, and can reveal critical information about your health. But hormone testing can only work if you know which tests to get and what the results mean. By exploring the basics of hormone testing, you can ensure you get the information and the support you need.
Make Some Magnesium Oil To Help Balance Hormones
Magnesium is better absorbed through the skin than the digestive tract, so thats why magnesium oil is the magnesium supplement of choice recommended by many natural healthcare practitioners. Its actually a mixture of magnesium chloride flakes dissolved in water.
Dr. Sircus, a leading magnesium researcher and author of Transdermal Magnesium Therapy, says
After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies, vitally important yet hardly known. It is more important than calcium, potassium or sodium and regulates all three of them. Millions suffer daily from magnesium deficiency without even knowing it.
Mineral balance goes hand-and-hand with hormone balance. Want to balance hormones naturally? Make sure you are obtaining and absorbing adequate magnesium! Heres my guide to making and using magnesium oil. There are a couple application tips that you dont want to miss in there. For example, applying magnesium oil to your legs after shaving is not a good idea!
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Puffy Swollen Or Rounded Face
Though this symptom of hormonal imbalance isnt talked about much, for those who experience it, it can be a major concern. And while this symptom is relatively painless, besides possible tenderness due to the swelling, it may be negatively impacting your quality of life. Sometimes referred to as moon face, this gradual rounding or swelling of the face is a common sign of high cortisol characterized by Cushings syndrome. If your adrenal glands release too much cortisol, theyre unable to properly regulate your blood pressure and inflammatory response. As a result, your body has a hard time keeping your blood vessels functioning appropriately, leading to swelling and a puffy appearance around your face or shoulders.
Muscle Weakness And Joint Pain
If you feel like it takes extra effort to move your body, or your joints are stiff and uncomfortable, this may be a symptom of hormonal imbalance. There are several different hormones that contribute to the strength of your musclesthink estrogen, testosterone, even your thyroid hormoneand could be behind your muscle weakness. Declines in both estrogen and testosterone have been associated with loss of strength, and muscle weakness and stiffness are often signs of a thyroid disorder, due the thyroids role in breaking glycogen into glucose, a main source of energy for your muscles.
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Bring Down Chronic Stress
Chronic stress leads to persistently elevated levels of cortisol, also known as the stress hormone. This can set us up for overeating, and ultimately, unintended weight gain. We think we stress-eat just as an emotional response, but cortisol actually pulls some levers that truly increase our hunger drive. Cortisol ramps up motivation in general, and our motivation to find and consume food in particular.
Unmanaged stress can also temporarily raise adrenaline levels, which increases your blood pressure, heart rate, and anxiety. The key here is to find ways you can proactively bring down chronic stress levels. Massage therapy, for example, has been found to not only lower cortisol levels but raise levels of good hormones like serotonin and dopamine. Even if getting a massage isnt possible, you can reduce stress and balance hormones in DIY fashion through mindful breathing, slow movement like yoga or tai chi, and meditation.
Hormone Balancing Tip #: Support Hormone Detoxification
Our liver and gut are the two major organs responsible for breaking down and clearing hormones once they have been used in the body. It’s so important that these systems are working properly to prevent build-up of hormones which contributes to hormonal imbalances. Heres a brief overview of how to support these two systems of detoxification .
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Recipes To Help Balance Hormones
These recipes contain plenty of plant-based protein and fiber, which are important for hormonal health. But they take it a step further by offering an array of vitamins, minerals, and phytonutrients to help balance hormones even more. Whats great is that each recipe can easily be made ahead of time so that you have hormone-balancing foods available to you all week long!
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. This is a topic I am very passionate about and spend an entire module teaching my students about in Hormone Harmony Academy. I teach my students to chart their cycles, and respond to energetic changes throughout the month. This means they can stop fighting the inevitable ebbs and flows and make turn their menstrual cycles into a source of power, rather than suffering.
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.
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Looking Beyond Our Diets To Balance Our Hormones
Our healthy lifestyle decisions dont need to end with food. Walking, gentle yoga and meditation are great stress reducers. Even getting out into the sun and listening to the birds singing can help your body in amazing ways. Dont forget that our stress hormones play a major role in making us unhappy after 60. They also prevent us from losing weight, which, in turn, stops us from exploring the world.
Finally, Julie reminds us to take the time to pamper ourselves. Take a hot lavender bath. Relax with some candles and appreciate some me time. Be kind to your body and it will pay you back with many years of healthy life on this amazing planet we call home.
What natural solutions have calmed your postmenopausal hormones? Have you found any specific foods that helped? What advice would you give to the other women in the community who are struggling with their postmenopausal hormones? Please join the conversation.
Avoid Falling For Sugar Cravings
That donut may look like it has your name on it, but the research shows that insulin resistance – a common side effect of diets high in sugar- is directly related to hot flashes and other menopause symptoms.
Our Tip: Find a low-sugar alternative to satisfy your sweet tooth, like fresh strawberries or bananas.
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Ner With Health Care Providers And Compounding Pharmacists For Natural Hormone Balance
Women in Balance suggests that it is advisable to partner with an experienced provider and compounding pharmacist when exploring natural approaches to hormone balance. Keep in mind that what works for one woman will not necessarily work for every woman, since we are all individuals in body chemistry, mind and spirit. And remember always to start low and go slow as you integrate new therapies to support hormone harmony and balance in your life.
Hormone Balance: The Key To Breast Cancer Prevention
Breast cancer risk increases with hormone imbalance and estrogen dominance. However, reducing the effects of many of these factors is well within our influence: we need not age before our time, stress can be reduced, good nutrition and exercise can become habit, exposure to cancer-causing toxins can be minimized, bioidentical-friendly health providers can provide simple hormone testing and guidance on healthy hormone balance. Even laughter and creativity are now recognized as important cancer prevention strategies! These lifestyle changes give us the opportunity to enjoy a healthy life and reduce breast cancer risk. For starters we can make sure that the stress in our lives does not take center stage, taxing our adrenal glands as they attempt to produce the hormone cortisol, immunities and hormone supplies we can ensure that estrogen does not build up in our tissues by choosing organic, hormone-free foods and supplements that reduce the estrogen burden and we can lower our daily exposure to toxins by ridding our cupboards of xenoestrogens, in household cleaners and personal care products that contain toxic chemicals instead of herbal or plant-based preparations.
Yet our efforts must not begin and end there. If we are following a bioidentical rebalancing program, it is essential that we work with a physician to monitor our hormone levels, so that we can be sure we are getting treatment tailored to our individual needsno more, no less than the body requires.
Prioritize Sleep And Relaxation
In addition to a hormone balancing diet you can help balance hormones naturally with simple lifestyle changes, starting with a sleep routine and schedule that spans over the weekend. Theres a significant relationship between cortisol and sleep, the infamous stress hormone can leave your adrenal glands depleted when its overactive.
Our Tip: Leave the phone one hour before bed, avoid caffeine after 2:00 PM, and make relaxation time part of your schedule.
Use Gelatin To Improve Hormone Balance
Gelatin and collagen hydrolysate, available here, contain a unique profile of healthful amino acids that help balance hormones by complimenting the amino acids we obtain from meat. Ive discussed the health benefits of gelatin in-depth here, but heres a quick overview.
Dr. Ray Peat, a hormonal researcher in the field of nutrition and metabolism, describes why muscle meats when consumed without gelatin throw the metabolism out of balance:
When only the muscle meats are eaten, the amino acid balance entering our blood stream is the same as that produced by extreme stress, when cortisol excess causes our muscles to be broken down to provide energy and material for repair. The formation of serotonin is increased by the excess tryptophan in muscle, and serotonin stimulates the formation of more cortisol, while the tryptophan itself, along with the excess muscle-derived cysteine, suppresses the thyroid function.
If a person eats a large serving of meat, its probably helpful to have 5 or 10 grams of gelatin at approximately the same time, so that the amino acids enter the blood stream in balance.
By helping to balance the tryptophan, gelatin supports healthy thyroid function and adequate thyroid hormones. Thyroid hormones work synergistically with all other hormones in the body by supporting our thyroid, we support balanced hormones in general.
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Top 10 Foods To Restore Hormone Balance
Hormones have a huge impact on our overall health and well being as they affect everything from our menstrual cycles to health issues such as PCOS, Thyroid, PMT and Endometriosis. Nutrition can be a powerful tool when addressing hormone imbalances as when hormones are in harmony you reclaim your life back! Here are my top 10 foods to eat to help restore hormone balance.
How Does Dr Berg Balance Your Estrogen Levels
Dr. Bergs Estrogen Balance with DIM helps in lowering the menopausal symptoms such as hot flashes, low sex drive, fatigue etc. by balancing the estrogen levels. This will keep your mood levels positive while maintaining active energy levels. High testosterone levels in women can lead to infertility, premature baldness, PCOS, obesity etc.
Get Sunlight First Thing In The Morning
Sunlight exposure triggers the release of serotonin, a hormone that boosts mood and enables calm focus. Having low levels of serotonin is associated with a higher risk of depression and seasonal affective disorder. Furthermore, vitamin D is created by your body in response to sunlight exposure. Vitamin D isnt actually a vitamin, however its a prohormone or substance that your body converts to a hormone. Vitamin D helps regulate other hormones, including adrenaline, noradrenaline, and dopamine production. It also helps prevent your serotonin levels from becoming depleted. Find out more about vitamin D here.
And just as a dark bedroom signals bedtime to your body, early morning sunlight tells your daytime cells to rise and shine.
Treating Imbalance With Medications
Treatments for hormonal imbalance are often specific to the type of hormone in question and its related effects. Doctors use medications to treat imbalance because there are a variety of medications that can either stimulate or even replace hormonal chemicals in the body. These treatments are often referred to as hormone therapy.
Medications to balance female hormones, like estrogen and progestin, can alleviate symptoms like hot flashes and even increase fertility. Women with high androgen, a male hormone, can take medication to suppress high levels. Meanwhile, testosterone supplements can help men experience relief from fatigue, muscle loss, and other symptoms of âLow Tâ. Medications can even stimulate puberty in teenagers with delayed puberty.
There are a variety of other medications used to relieve other hormone imbalances, including insulin to treat Type I and Type II diabetes. Hormone therapy medications are available in pill, patch, injection, and topical cream form, depending on the treatment you need.
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In Conclusion: How To Balance Out Hormones
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What Is A Hormonal Imbalance
Produced by our endocrine glandsthe parts of the endocrine system including adrenals, thyroid, pancreas, and female or male reproductive system that communicate with our nervous systemhormones perform essential functions, relay important warnings, and communicate messages throughout the body. Everything from your appetite and metabolism to heart rate, sleep patterns, reproduction, and mood is dictated by your hormones. That means your hormones make sure everything is running smoothly and that your rhythms stay in sync.
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