Lifestyle Changes That Help with Hormonal Imbalance
Hormonal imbalance is one of those conditions that comes in many forms, with many different potential side effects.
While more moderate or severe cases require hormone replacement therapy, some people with hormonal imbalances will choose to look at the natural approach first.
The first thing you can do if you are dealing with hormones that are too high or too low in your body is to change your lifestyle.
You can develop healthier habits each day and help quite a bit with many of your hormones, including testosterone, progesterone, cortisol, and thyroid hormones.
Focus on Reducing Your Stress
The stress hormone Cortisol helps to regulate how stress impacts your body, but it can get too high if you have too much stress.
Therefore, it makes sense that reducing your stress can also help to balance out your hormones.
Stress relief methods like journaling, going for a walk, adding more exercises, and removing any known stressors from your life work great.
If you are still dealing with a lot of stress, talking to a doctor is also a good idea.
Switch to a Healthier Diet
What you eat has such a large impact on how you feel, including with side effects related to your hormonal imbalance.
You don’t need to completely change your diet, but adding in more healthy fats, reducing added sugar, switching to complex carbs instead of refined carbs, and adding in more fiber and leafy greens will be amazing for your overall health and wellness.
Stop These Unhealthy Habits
You might have some other unhealthy habits that are making your hormonal levels even worse.
This includes smoking cigarettes, consuming too much caffeine, and drinking large amounts of alcohol on a regular basis.
You don’t need to cut everything out at once or even completely, but reducing can still help you quite a bit.
Get Better Sleep
Sleep hygiene is all about the habits you have during the day and at night that can help improve your sleep.
This includes reducing caffeine before bed, making sure you get enough exercise, having a calming environment to sleep, and reducing distractions at night.
It is time to shut off your cell phone, stop falling asleep to the television, and make sure you have blackout curtains to help you get better sleep.
Practice Mindfulness and Meditation
Using mindfulness techniques and practicing meditation can help with leveling out your hormone levels, as well as reducing extra stress in your life.
This together will help you to live a healthier and happier life.
Foods That Can Help Balance Your Hormones
If you have been experiencing symptoms of hormonal imbalance, such as chronic pain, trouble sleeping, appetite changes, and weight gain, you might be wondering what treatment options are available.
Before looking at medial intervention, you can start with daily, healthy habits.
This includes switching up your diet. Here are some foods that can actually help a lot with hormonal imbalance.
Apple Cider Vinegar
You have likely heard of people talking about apple cider vinegar recently and discussing the many health benefits of it.
Apple cider vinegar has many health benefits for you, even aside from helping with your hormonal imbalance.
It can lower your cholesterol, help with your blood sugar levels, and even aid in your weight loss efforts.
ACV is also amazing for your digestion and fatty liver.
Since apple cider vinegar is fermented, it is amazing for your gut bacteria, which in turn can help balance those hormones.
Add a little ACV to your water each morning, and you’re good to go.
You have heard it many times before, and you’re going to hear it again – you need to eat your vegetables!
Specifically those leafy greens like kale, collard greens, lettuce, spinach, and many others.
Leafy greens are known as superfoods, since they often have a very high amount of vitamins, minerals, fiber, and so many more nutrients.
They can help to cleanse your liver as well, which is an amazing way to start balancing your hormone levels.
Even if you aren’t a big fan of these types of greens, there are ways to add them to your diet without much effort.
You can make a mixed green salad with your favorite lettuce, then add in some kale or spinach to it.
You can make an egg scramble with spinach, or add a handful of greens to a smoothie. It’s even a great way to get the kids to eat their greens!
More healthy fats in your diet can also help to balance out those hormone levels and help with cleansing your liver.
Think about fats like avocado, olive oil, coconut oil and MCT oil, nuts and seeds, and grass-fed butter.
These are the food sources of fats, in addition to fatty fish like salmon and mackerel.
Reduced Sugar and Carbs
People who go on specific diets that lower their carbohydrate intake, like Paleo and Keto, often find that their hormones are suddenly balanced and they have lower inflammation.
Why? Because they are lowering the refined carbs and added sugars in their diet.
These can cause a lot of inflammation, throw your hormone levels off, and add to obesity.
You can still have naturally-occurring sugar like in fruits and other natural foods, but be careful about foods that add sugar, like pasta sauce, bacon, and deli meats.
Natural Hormone Balancing: Herbs to Try Out
If you are struggling with a hormone imbalance, whether because your hormones are too high or too low, there are a few different natural remedies to try out.
One you might want to consider is using herbs, especially your adaptogenic herbs.
Herbs won’t just help with your hormone levels, but provide so many physical and emotional health benefits, that it couldn’t hurt to give them a try.
This is probably one of the best herbs you can possibly use for your hormonal balance issues, particularly among the adaptogenic herbs.
Ashwagandha is used frequently for hormone imbalance in both men and women, especially for people who experience thyroid conditions or issues with their adrenal glands.
It is safe for just about everyone to use, though it is always a good idea to speak to a doctor before you start taking this or other herbs for your hormonal balance.
Maca root is a very old herb used for healing purposes, from night sweats to sleeping issues.
It can also help with hormonal imbalances that might be related to menopause or early menopause, infertility, or other female-oriented hormonal changes.
Maca root is also great at increasing your energy levels, so if you are experience fatigue as a result of your hormonal level changes, then maca root is a great option.
This is most commonly found as a tea, which works as a replacement for the coffee you are trying to reduce (because of the caffeine).
If you have not heard of the chaste tree herb, now is an excellent time to become more familiar with it.
Often referred to as Vitex or chasteberry, chaste tree is a natural herb that works wonders for your hormone levels.
In fact, women who experience low libido or infertility are often recommended to use this natural remedy before trying harsh medications.
It can help with balancing out your luteinizing hormone, increase libido and energy levels, and work to balance out your estrogen and progesterone.
Turmeric is a very common herb these days, as people are using for everything from improving their digestion to helping with inflammation in the body.
It helps with this, as well as side effects of hormonal imbalances like headaches, menstrual cramps, and acne.
The herb black cohosh works very similar to turmeric if you want to try an alternative to turmeric.
Vitamins and Supplements You Need to Balance Your Hormones
Balancing out your hormones is all about improving your physical health.
Since there are many causes of hormone levels being too high or too low, there are also many ways to treat it.
Aside from the medical intervention you get from your doctor, you can also improve your health in other ways, such as making sure you are getting enough nutrients.
Here are some of the best vitamins and minerals you want to have in order to balance out your hormone levels.
Your omega vitamins are really important for proper health, especially in terms of omega-3s.
You can get these from adding in more healthy fats to your diet, such as fresh-caught fish like salmon, tuna and mackerel, walnuts and chia seeds, and plant oils like flaxseed oil and canola oil.
Omega 3s are often one of the nutrients you are deficient in when you are having health issues like hormonal imbalances.
Start adding flaxseed oil and nuts to your salads, enjoy salmon as your main protein source at dinner, and use chia seeds in your smoothies, and you will be getting what you need each day.
Next, you want to be sure you get your B vitamins in. A B complex vitamin is usually enough, unless you are nutrient deficient from a restrictive diet.
B vitamins are essential for maintaining energy, balancing out your hormones, and preventing fatigue during the day.
B6 is among the most important B vitamins, which you can get when you take a B complex supplement.
Magnesium is a very underrated mineral that everyone should have more of. Magnesium is actually one of the essential electrolytes your body needs, in addition to sodium and potassium.
It helps with your pituitary health, and is needed if your FSH, THS, or LH hormones are out of balance.
If you have thyroid issues, problems with ovulation, or have extreme fatigue, but then trouble sleeping at night, it could be from not getting enough magnesium.
Other Vitamins and Minerals
There are also some other nutrients everyone needs for proper hormonal balancing, including probiotics, vitamin E, vitamin C, folic acid, vitamin D, and niacin.
A well-balanced diet ensures you get all the vitamins and minerals you need, but you might also need to supplement with a multi-vitamin or specific vitamin supplements like vitamin D or a vitamin C supplement.