7 Simple Habits Every Woman Needs for Hormone Health
Hormonal balance is essential for women’s overall well-being, influencing everything from mood and energy levels to skin health and menstrual cycles. As a naturopathic doctor, I believe in empowering women with simple, actionable habits to nurture their hormonal health naturally. Here are some easy to implement lifestyle and nutrition strategies to help you feel your best.
1.Start your Day with Protein and Healthy Fats
Hormones rely on a steady supply of nutrients to function optimally. A breakfast rich in protein and healthy fats stabilizes blood sugar, which is vital for balancing cortisol, the stress hormone, and supporting energy throughout the day. Your breakfast can look like scrambled eggs with avocado and sautéed greens or a smoothie with protein powder.
2. Prioritize Sleep Hygiene
Your body repairs and regulates hormones while you sleep. Aim for a 7-9 hours of quality sleep each night by creating a calming evening routine. When the sleep quality is not ideal your hunger and satiety hormones get affected which in turns affect your diet and cravings throughout the day. A few tips for better sleep include: avoid screens at least one hour before bed, wind down with a cup of your favorite herbal tea, take a warm bath and keep your bedroom cool, dark and as quiet as possible.
3. Move Daily - but Don’t Overdo It
Exercise helps regulate insulin, improve mood , and support hormonal balance. However, overtraining can strain your adrenal glands, leading to imbalances in cortisol and other hormones. High cortisol can lead to higher fat accumulation specially around the belly and an inability to maintain healthy wait and energy levels. It is also important to have a nice blend of exercises whether its a gently yoga or pilates to strength training and walking.
5. Practice Stress Management
Chronic stress can wreak havoc on your hormones, particularly cortisol, progesterone, and estrogen. By incorporating stress busting habits like daily meditation, journaling and spending time in nature you can counter the effects of cortisol. Another thing that can help is to incorporate adaptogens like ashwagandha, maca, and holy basil which can help support the adrenal glands and stress response.
6. Nourish Your Gut
A healthy gut microbiome supports the proper metabolism and elimination of excess hormones, particularly estrogen. Making sure to shop the perimeter of the supermarket, get a variety of produce (fruits and vegetables) ideally organic can go a long way. Other gut-friendly foods include fermented foods (sauerkraut, kimchi and kefir), fiber rich vegetables (broccoli, asparagus, and artichokes) and prebiotic foods (garlic, onions, and bananas. With a healthy gut come regular bowel movements which are fundamental for health, you should be having at least one bowl movement per day.
7. Detox your Environment
Hormone-disrupting chemicals, known as endocrine disruptors, are found in everyday products. Reduce your exposure by choosing natural alternatives. Here are 3 quick swaps: use glass or stainless steel containers instead of plastic, switch to clean beauty products free of paragons and phthalates and finally opt for unscented or naturally scented cleaning products.
These are 7 steps to start with, it doesn’t have to be complicated, take it slow and make the changes stick. By incorporating these simple habits into your daily life, you can create a strong foundation for balance and vitality. Remember, every woman’s body is unique, so listen to your body and consider consulting a naturopathic doctor for personalized guidance.
Your journey to hormonal harmony starts with small, intentional changes - start today!