7 Natural Ways To Help With Hormone Imbalance

7 Natural Ways To Help With Hormone Imbalance

Most women struggle with hormone imbalance, whether they are aware of it or not. Thyroid issues, moodiness, hot flashes, lack of libido, and painful periods are only a few ways hormonal imbalances can manifest in your life. Unfortunately, it is difficult to pinpoint the root cause of your troubles, as there is not one thing to blame for your complaints. Stress, diet, poor lifestyle choices, and environmental factors can all play a role.

 

Signs Of Hormone Imbalance

 

If you regularly suffer from two or more of these symptoms, the chances are that your hormones are out of balance.

  • Irregular periods
  • PMS symptoms (mood swings, bloating, headaches)
  • Fibroids
  • Fibrocystic and tender breasts
  • Endometriosis
  • Thyroid issues
  • Hot flashes
  • Night sweats
  • Low energy
  • Low libido
  • Weight gain
  • Hair loss
  • Water retention

Check out this video to help you understand how hormones work and the most common symptoms of hormone imbalance.

 

But don’t think you are helpless and at the mercy of your out-of-balance hormones. Instead, feel empowered knowing you can do a lot to help improve your hormone health.

Here are 7 natural ways to help with hormone imbalance:

 

1. Eat More Fruits And Vegetables

 

When women suspect that their hormones may be out of balance, rarely do they think of their diet as a factor that may have contributed to their problems. But diet and nutrition profoundly impact your overall health, from immune to hormone health.

A simple change you can make is eating more fruits and vegetables. Increasing the consumption of foods containing phytochemicals, antioxidants, and other beneficial plant compounds has been shown to support healthy hormone levels. They also provide fiber, vitamins, minerals, antioxidants, and other nutrients that promote good health.

Tip: Regardless of how many fruits and veggies you currently consume, there is always room for improvement. For the next 7 days, commit to eating an apple a day and gradually add more colorful fruits and vegetables to your current diet.

 

seed-cycling

2. Try Seed Cycling

 

Seed cycling is praised for helping regulate your cycle and support hormone balance. But what exactly is seed cycling?

Seed cycling means incorporating four different seeds into your diet to support the hormonal needs of the different phases of your menstrual cycle.

From day 1 to day 14 of your cycle, eat 1 tbsp of freshly ground flax seeds and 1 tbsp pumpkin seeds daily. Both flax and pumpkin seeds contain natural estrogen-promoting substances that can help prepare the uterine lining for implantation and bring estrogen levels into balance.

From day 15 to day 28 (or until menses), eat 1 tbsp of freshly ground raw sunflower seed and 1 tbsp sesame seed daily. Both sunflower seeds and sesame seeds are high in vitamin E and zinc. These nutrients are essential for optimum progesterone production.

The beauty of this strategy lies in its simplicity and that as you do it, you will be more in tune with your menstrual cycle. As a result, you will pay more attention to how you feel throughout the month and understand better how your natural hormonal fluctuations influence your mood and energy levels.

 

3. Drink More Water

 

Many women don’t understand how hydration affects their bodies’ ability to keep their hormones in balance. Drinking fresh, clean water helps keep your body hydrated, which supports the adequate functioning of your endocrine system, a network of glands and organs responsible for regulating a range of bodily functions through the release of hormones.

For instance, your thyroid and adrenal glands are part of your endocrine system. The thyroid produces hormones that regulate metabolism, growth, development, and energy production, while the adrenal glands produce hormones that control functions such as blood pressure, heart rate, and stress response.

Remember, poor hydration can adversely affect your body’s ability to detoxify and remove toxins, leading to hormonal imbalance. So be sure to drink at least eight glasses of water a day.

4. Exercise Regularly

 

Not just what we eat affects our hormone levels; exercise also plays an important role. Hormone-related health problems, such as sleep issues, mood swings, stress, and weight gain, may be successfully addressed by increasing your physical activity.

While it’s easy to put exercise on the backburner and find plenty of perfectly valid excuses why you don’t have time to go for a walk or to the gym, physical activity deserves to be part of a hormone-loving lifestyle. Exercise enhances your overall wellbeing and boosts hormone levels, such as dopamine, serotonin, estrogen, and testosterone.

Increased dopamine levels in the brain help decrease stress and enhance your mood. So when you feel down, why not go for a walk or a nice jog? If you have trouble sleeping, exercise can help by encouraging serotonin production, which promotes a good night’s sleep. In addition, boosting serotonin levels can positively affect your mood, appetite, digestion, and even sexual function. Regular exercise can also help boost testosterone, slowing the natural aging process.

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5. Reduce Stress Levels

 

According to a 2020 survey, 49 percent of American adults report increased stress taking an emotional and physical toll on their bodies. Feeling tension in the body and experiencing mood swings are two common ways stress can manifest. Although your body is designed to handle small amounts of stress, chronic stress can wreak havoc on your health, leading to hormone imbalance.

Your stress hormones – adrenaline and cortisol – are only meant to be released by the body occasionally. Yet, if you experience chronic, sustained stress, your body is forced to release stress hormones continuously. This can lead to weight gain, thyroid problems, fatigue, insomnia, depression, anxiety, irregular menstrual cycles, infertility, and more.

Learning to deal with stress by staying calm in stressful situations is a great way to manage stress better. While you cannot eliminate stress, you can train yourself to respond to it in a way that is less destructive to your hormone health.

Tips: Practice yoga, meditation, or breathwork daily to help calm your body. Schedule time for self-care, so it becomes a health-promoting habit over time. 

 

6. Fix Your sleep

 

The recommended daily amount of sleep is about 8 hours. Getting a sufficient amount and quality of sleep is critical for optimum hormone regulation. If you are a light sleeper, wake up multiple times throughout the night, or have trouble falling asleep, your low-quality sleep likely disrupts your hormone balance.

Too much sleep isn’t always a good thing either. Sleeping more than 9 hours a night can disrupt your sleep cycle, reduce metabolism, and cause daytime fatigue. Take sleep seriously and take action to improve your sleep hygiene.

Tips: Keep your cell phone, laptop, and other electronics out of the bedroom. Train your body to know when it’s time to sleep by going to bed and waking up at regular times.

 

7. Ditch Toxic Skincare Products

 

Unfortunately, it is not a cliche that we live in a highly toxic world. Our food, water, air, and even personal care products expose us to hundreds of harmful chemicals. Yet, shockingly enough, cosmetics and other personal care products are subject to little government oversight, allowing manufacturers to use toxic chemicals in their formulations, many of which have been linked to severe health problems, including cancer.

According to the Environmental Working Group (EWG), some of the most common chemicals used in cosmetics are:

  • Formaldehyde (a known carcinogen)
  • Paraformaldehyde
  • Methylene glycol
  • Quaternium 15 (releases formaldehyde)
  • Mercury (damages the kidneys and nervous system)
  • Dibutyl and diethylhexyl phthalates (disrupts hormones and damage the reproductive system)
  • Isobutyl and isopropyl parabens (disrupts hormones and harm the reproductive system)
  • The long-chain per- and polyfluoroalkyl substances known as PFAS (linked to breast cancer)
  • M- and o-phenylenediamine, used in hair dyes, (irritates and sensitizes the skin, damage DNA, and can cause cancer)

Research shows that the harmful effects of endocrine-disrupting chemicals (EDCs) are much more extensive than initially recognized. Clinical studies have linked EDCs to certain types of cancer, including breast cancer, cardiovascular and neurodegenerative diseases. Similarly alarming studies have also linked EDCs exhibiting estrogenic effects to increased uterine and breast cancer risk.

The bottom line is, no matter how clean your diet is, how well you manage your stress, or how much you exercise, if your environment is filled with toxic chemicals and your skincare products are laden with endocrine-disrupting chemicals, you can still struggle with signs of hormone imbalance.

Tips: Purchase natural and organic skincare products with clean formulations containing no toxic chemicals. Read labels carefully and avoid products with EDCs. Alternatively, you can make your own moisturizer, toothpaste, shampoo, or body butter with all-natural ingredients. A quick online search for DIY skincare recipes will get you thousands of non-toxic and skin-loving ideas.

Are you committed to improving your hormone health but not sure where to start? Explore ways for us to work together.  

Book a free 20-minute discovery call

Sources used for this article include:

APA.org

EWG.org

NIH.gov

Link.Springer.com

11 Best Foods That Help Balance Your Hormones

11 Best Foods That Help Balance Your Hormones

Most women experience signs of hormone imbalance at one point in their lives. Our hormones affect our health in powerful ways, from the menstrual cycle, fertility, sleep quality, mood, and much more. But did you know that certain foods can help nudge your hormones in the right direction and restore their harmony? Discover 11 foods that help balance your hormones:

1. Cruciferous Vegetables

 

Your liver is one of the most under-appreciated organs in your body that plays a critical role in maintaining balanced hormones. The liver aids in regulating the balance of sex hormones, thyroid hormones, cortisone and other adrenal hormones and clears out excess hormones. Unfortunately, when your liver becomes sluggish, it no longer functions optimally. This impaired functioning can lead to problems with hormone clearing – which means excess hormones get recirculated through the bloodstream instead of being cleared out – which can result in hormone imbalances. Restoring optimal liver function is essential when dealing with acne, PMS, menstrual problems, low energy, weight gain, and more.

Thankfully, cruciferous vegetables contain a powerful compound called indol-3-carbinol, which supports the liver’s detoxification process by stimulating the enzymes needed to remove toxins and hormones from the body.

Here are some of my favorite cruciferous vegetables that deserve a spot on your list of foods that balance hormones. Why not start incorporating them into your daily diet?

  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Bok choy
  • Mustard greens
  • Kohlrabi
  • Radishes
  • Watercress
  • Arugula
  • Asparagus

 

2. Leafy Greens

 

Another group of foods that balance hormones are leafy greens, such as kale, spinach, collard greens, and Swiss chard. These vegetables contain high amounts of vitamins A, C, K, folate, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and fiber. They also provide a good source of protein and potent hormone-balancing effects due to their ability to lower cortisol levels and balance estrogen.

Leafy greens offer an abundance of dietary fiber, which according to new research reduces the risk of breast cancer. Studies show that American women average only about 15 grams of fiber a day, which is half the minimum daily recommendation. Aim to consume at least 25 to 35 grams of fiber daily to support your hormones.

 

3. Avocado

 

avocado-hormone-balane

Avocado contains vitamin E, which helps regulate hormone production. Vitamin E also helps protect against cancer and cardiovascular diseases, and supports female and male reproductive systems.

Avocados are truly wholesome foods loaded with health-promoting compounds such as beta-sitosterol, which can support healthy blood cholesterol levels and help balance cortisol. In addition, avocados’ plant sterols also affect progesterone estrogen, both of which play a critical role in the regulation of ovulation and menstrual cycles.

 

4. Flaxseeds

 

Flaxseeds are an incredibly rich source of phytoestrogens, especially lignans. Lignans support your body’s natural hormone production and have anti-inflammatory and antioxidant properties. These tiny seeds are packed with omega-3 fatty acids,  protein, soluble and insoluble fiber. The insoluble fiber component of flaxseed can help keep you regular. Regular bowel movements are essential to make sure excess hormones and toxins get removed from the body.

Flaxseeds are super easy to add to you diet. Sprinkle a tablespoon on top of your oatmeal or add the same amount to your morning smoothie.

5. Nuts

 

One of the many health benefits of regularly enjoying nuts is their superior nutritional profile. Take brazil nuts as an example. Brazil nuts are an excellent source of selenium – a nutrient critical to optimum hormone levels and a well-functioning immune system. In addition, like all nuts, they are abundant in monounsaturated and polyunsaturated fats responsible for aiding in hormone production. Research produced plenty of evidence that thanks to their unique nutritional composition, nuts support normal endocrine function, healthy cholesterol levels and help maintain blood sugar levels in a healthy range.

So next time you feel hungry, why not grab a handful of walnuts or almonds and enjoy their powerful hormone-balancing benefits.

 

6. Pomegranates

 

Pomegranates are truly a rising star in the world of natural health. Loaded with beneficial micronutrients and antioxidants, they are widely acknowledged for their disease-fighting potential. From a hormone balancing standpoint, pomegranates prevent excess estrogen production by inhibiting the enzyme responsible for converting estrone to estradiol.

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cherry-hormone-balance

7. Cherries

 

Adequate sleep is a crucial component of natural hormone balance. However, millions of women suffer from sleep difficulties, preventing them from getting the necessary quality sleep to feel balanced and energized. At night, your body secrets a hormone called melatonin to help regulate your circadian rhythms. Unfortunately, melatonin production tends to drop as we age, which may explain why so many adults struggle to get a good night’s sleep. Thankfully, melatonin is not only produced in our pineal gland but also is naturally present in some edible plants.

Cherries are one example of the many plants that have been shown to boost melatonin levels and actual sleep times. Eating them regularly – especially in the evening – can increase your sleep hormone levels.

8. Quinoa

 

Many health-conscious Americans have jumped on the quinoa bandwagon for plenty of reasons. Contrary to other grains, quinoa does not spike your blood sugar levels or trigger insulin release; in fact, it keeps blood glucose levels nice and steady. Quinoa’s blood sugar-stabilizing effect is significant because when the body is forced to release insulin in response to blood sugar spikes, the fluctuating insulin levels can trigger higher levels of androgen and cortisol.

Since quinoa is a complex carb with a low glycemic index, it does a beautiful job providing your body with sustained energy. In addition, slowly releasing sugars into your bloodstream helps keep your cortisol levels in check. 

Loaded with B vitamins and magnesium, quinoa can help alleviate PMS symptoms and promote a good night of sleep. It is easy to see why quinoa is on the list of foods that balance hormones. 

 

9. Chickpeas

 

Hormone-related mood swings can leave you feeling helpless. B vitamins, such as folate and B6, play an essential role in metabolizing feel-good neurotransmitters like serotonin and dopamine.

A single cup of chickpeas – providing 71 percent of your daily recommended intake of folate – can give your mood a much-needed boost. Chickpeas can be added to salads or roasted as a delicious, crunchy snack.

 

10. Wild-Caught Salmon

 

While farmed varieties are some of the most toxic foods on the planet and by no means should be consumed by anyone concerned with healthy eating, wild salmon still offers some incredible health benefits and is good for your hormones. Wild salmon is a great source of omega-3 fatty acids, protein, B vitamins, and critical micronutrients such as selenium, potassium, and astaxanthin.

Omega-3 fatty acids serve as building blocks in cholesterol and hormone synthesis. In addition, thanks to salmon’s anti-inflammatory properties, it may help calm acne. Eating 4 oz of wild-caught salmon one to two times a week is a good rule of thumb.

 

11. Chia Seeds

 

Chia seeds are a genuine nutritional powerhouse. A single ounce of these tiny seeds provides almost fifty percent of your daily recommended amount of fiber and four grams of high-quality protein. Chia’s hormone-supporting benefit stems from its ability to stabilize your blood sugar levels and improve insulin sensitivity. Add a tablespoon of chia seeds to a glass of water or add it to your smoothie to tap into its benefits. 

Do you need additional guidance or a hormone-balancing nutrition plan tailored to your needs? Book your free 20-minute discovery call today!

Book a free 20-minute discovery call

Sources for this article include:

Harvard.edu

NutritionFacts.org

NutritionFacts.org

Healthline.com

 

Best diet to relieve menopause symptoms and signs

Best diet to relieve menopause symptoms and signs

best-diet-for-menopause-symptoms

Menopause is a natural phase of a woman’s life.  Although millions of women experience signs and symptoms of menopause, such as hot flashes, irritability, mood swings, weight gain, and similar uncomfortable symptoms, others go through this period symptom-free and with ease.  While hormone replacement therapy is commonly recommended to relieve menopause symptoms, this may not be necessary.  It turns out your diet has a lot to do with whether menopause will destroy your quality of life.

What is menopause? 

 

Menopause is not a disease state; instead, a natural stage of every woman’s life.  If you have not had a period for 12 months or longer, you are likely in menopause. But as mentioned above, the absence of periods is often not the only symptom women experience as part of this new phase of life. 

If hot flashes, anxiety, vaginal dryness, night sweats are ruining your life, it is understandable why you may believe that hormone replacement therapy is the only option. 

What’s so wrong with hormone replacement therapy (HRT)? 

 

Contrary to common belief, HRT is not a solution to your menopause-related symptoms.  At least not in the real sense.  Solutions, by definition, resolve the core problem.  HRT does not do that; it merely masks it, leaving the underlying issue completely unresolved.

But what’s even worse than that, HRT adds fuel to the fire and predisposes you to a whole host of side effects. Some doctors recommend estrogen-only HRT; others prescribe estrogen-progestin hormone replacement therapy.  Regardless, the basis for this approach is always the same, and it is deeply rooted in the false idea that your aging ovaries are to blame.  

HRT has serious potential side effects

Shortly after hormone replacement therapy for women became popular, doctors began noticing some serious adverse effects among their patients on the drugs.  This recognition took place decades ago.  You might wonder, where is the proof?  Over the years, multiple clinical trials have confirmed the initial concerns, showing an increased rate of breast cancer, heart attack, and stroke among women on HRT.

If people were to read the information that is included in the product label approved by the Food And Drug Administration of hormone drugs, they would be horrified to find these and other similar “adverse events”.

The below examples come straight out of the package insert of one of the most commonly prescribed estrogen, Premarin: 

  • Black box warning about endometrial cancer, cardiovascular disorder, breast cancer, and dementia. 
  • Increased risks of stroke, deep vein thrombosis (DVT) and pulmonary embolism (PE) and heart attack
  • Higher risk of dementia in postmenopausal women over 65 years old
  • Elevated risk of invasive breast cancer risk

The above is by far not an all-inclusive list of what can go wrong while on estrogen therapy with or without progestin.  The risks are real and are not new.  But I don’t blame you for believing the misinformation that there is something inherently wrong with you, that your body is simply breaking down as you get older, and that you have no other alternative than getting on HRT.

What is the real cause of menopause symptoms?

 

 

As I already pointed out, menopause is a natural stage of every woman’s life.  Unlike what we are lead to believe, menopause symptoms are not meant to be part of the process, nor they are meant to be treated with synthetic hormones.  The cause of your problems may be rooted in reasons other than your aging ovaries.

Your troubles are more likely to be the result of a combination of the following: 

  • sluggish liver
  • adrenal fatigue
  • thyroid hormone imbalances
  • food sensitivities
  • nutritional deficiencies
  • high toxic load on the body

While taking estrogen and progestin pills may temporarily provide symptom relief, it does so by suppressing your immune system’s ability to respond to whatever the underlying issue may be in the first place. Hormone replacement therapy does not address the root cause of your problems and makes you more likely to develop breast cancer, stroke, and heart disease, especially when combined with other risk factors. 

What is the best diet to help with symptoms of menopause?

 

 

Proper nutrition can have a profound impact on how you experience menopause. If you start implementing some of the below suggestions at the early stages of perimenopause, you will be far less likely to experience symptoms during menopause and postmenopause.

If you are already menopausal and concerned about the risks of HRT, know that you have options. The right foods, herbs, therapeutic grade essential oils and self-care can bring about the relief you have been seeking.

Dietary tips for menopause

Increase your consumption of whole, plant foods such as vegetables, fruits, legumes, whole grains, nuts, and other seeds. Many of these foods have powerful hormone-balancing effects.

Eat flaxseeds. They contain phytoestrogens and have demonstrated the ability to decrease hot flashes in multiple clinical trials.

Add fermented soy foods to your diet. Organic tofu, miso, and tempeh can also help reduce hot flashes.

If you eat animal products, be sure to only consume hormone-free meat to avoid creating hormone imbalance. Reduce or eliminate spicy foods and alcohol, both of which may increase hot-flash frequency and intensity.

Avoid processed foods, refined carbohydrates, and alcohol as they can make your symptoms much worse, 

Herbs to support hormone balance during menopause

 Black Cohosh

Vitex (chaste berry)

American Ginseng – an incredibly potent herb that supports healthy adrenals, boosts energy and relaxes the nervous system

Maca (Lepidium peruvianum) – has been shown to reduce hot flashes and support normal hormone balance. Be careful, there are many different phenotypes of Maca, and not all are created equal. 

Lift your mood and cool your body with essential oils

Geranium and Rose oils have amazing hormone balancing effects. They also lift your mood and help you combat stress. There are few things in life more relaxing than taking a bath with a few drops of these powerful oils added to your water.

Peppermint offers an instant cooling effect. Place a few drops on the back of your neck, chest, and feet at night.

To get your long lost libido back, give Ylang Ylang a try! You may just find that it melts stress away and lifts your spirit.

When it comes to essential oils, please use therapeutic grade oils.

Whether you are in perimenopause, menopause, or post-menopause, you can benefit from making some simple diet and lifestyle changes to ease your uncomfortable symptoms.  Cleaning up your diet may just be the most natural approach to getting the relief you want. 

12-Week (Pre)Menopause Hormone Restore

When you hit menopause and your ovaries shut down, your estrogen levels drop by 95%. I will work with you to help implement natural solutions for hormone imbalance and eliminate some of the most bothersome symptoms so that you can embrace this new phase.

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