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Top lifestyle changes to heal hormonal imbalances

13 June, 2024

Hormonal imbalances are more common than you might think. Believe it or not, most estimates suggest that around 80% of women are living with a hormonal imbalance, often without even realising it.

Mood swings, a constant lack of energy, irregular periods, or unexplained weight gain can all be signs that your hormones are not functioning as they should. But don’t panic just yet. There are plenty of simple lifestyle tweaks you can make to heal hormonal imbalances and bring you and your hormones back to equilibrium.

Get your beauty sleep

Who doesn't love a good night's sleep? But for the night owls and party animals among us, getting a solid eight hours can be somewhat of a challenge. 

If you are serious about healing your hormones then it's time to swap those late nights for early(ish) evenings in bed. Why you may ask? Well you need adequate sleep for your body to be firing on all cylinders and this includes regulating your hormones. 

Not only does a lack of sleep spike your cortisol levels, making you feel more stressed, but it can also disrupt the sleep hormone melatonin, making it harder to fall asleep when you really want to. That’s why practicing good sleep hygiene is a must and this means getting around 7 - 9 hours of shut eye every night. 

If you do find yourself tossing and turning at night, unable to switch off, then pharmaceutical-grade melatonin capsules are an ideal way to improve both the duration and quality of your sleep.  

Stay hydrated

We all know the benefits of H2O for glowing skin and banishing brain fog, but it's crucial to your hormone health too. 

Your hormones are produced and regulated by your cells, and your cells need to be properly hydrated to function correctly. So if you are looking to heal hormonal imbalances in your body aiming for around two litres of water is a great start.

Proper hydration also leads to better blood circulation which in turn means your hormones are circulating around your body and doing their job correctly. Meanwhile dehydration triggers the release of cortisol which can lead to stress, anxiety and inflammation if not dealt with. 

Try to stress less

Stress has a major impact on your hormones which can in turn lead to many unwanted symptoms from irregular periods to dip in your sex drive. But someone telling you to simply stop stressing is usually a recipe for disaster that is most likely going to do the exact opposite of calming you down.

But there are lifestyle changes that can bring down your stress levels, which in turn, will have a positive effect on your hormones. 

Whether it’s yoga, meditation, or just taking a few deep breaths, finding a stress-busting activity that works for you is a great help to your hormones. We know life can often feel like it's going at a million miles an hour but taking a few minutes each day for yourself can do wonders in helping you to destress. Or if that doesn't work, a glass of wine should do the trick. Which brings us to our next point… 

Cut back on cocktails and caffeine

While your morning caffeine hit or glass of red wine with dinner is not going to cause your hormones to go haywire, overindulging on either caffeine or alcohol will exacerbate your hormonal issues. So, maybe think twice before ordering that fourth espresso martini at the bar. 

Excessive amounts of alcohol interferes with your hormone regulation, particularly estrogen and testosterone and caffeine increases the amount of cortisol in your body. Like all things in life, moderation is key and this includes when looking to heal hormonal imbalances.  

Stay away from the light

From scrolling on your smartphone to binge-watching the latest Netflix show, staring into screens is now part of everyone's daily routine. While it may not make your eyes square like you were told as a kid, it can be detrimental to your hormones, especially at night. Too much artificial light before bed messes with your melatonin levels, making it harder to fall asleep. 

Avoid looking at screens at least two hours before bed so your hormones aren’t tricked into thinking it's still the middle of the day. Creating a calming bedtime routine can also signal to your body that it's time to wind down and help you fall asleep faster. 

Look after your gut

Your gut is like the control center for your hormones and so it needs to be taken care of so that your hormones are ideally balanced. Stress and poor gut health are strongly interlinked, and together they can play havoc with your hormones. 

A healthy gut microbiome supports the production and regulation of key hormones like serotonin and cortisol. So, eat plenty of fiber, fermented foods, and probiotics to keep your gut happy and your hormones in check.  

Get them gains 

Protein is packed full of amino acids which is vital for hormone production. Plus, it helps keep your gut healthy. Try to include good quality protein in every meal. Lean meats, fish, eggs, and plant-based proteins like beans and lentils are all excellent choices.

Protein also supports muscle repair and growth, which in turn helps with your hormone regulation. Spreading your protein intake throughout the day also helps maintain steady blood sugar levels, reducing the stress on your hormonal system.

Temper that sweet tooth

We know it’s hard to resist a sweet treat (or two) when those cravings come calling. But sugar, ultra-processed foods, and trans fats are your hormones' worst nightmare.

Eating too much sugar can lead to insulin resistance, which disrupts your hormonal balance and can contribute to conditions like polycystic ovary syndrome (PCOS). Instead focus on whole, unprocessed foods to keep your blood sugar levels stable. Making these small changes to your diet can lead to long-lasting benefits to your hormones. 

While there are many hormone hacks and lifestyle changes that will undoubtedly make you feel great, sometimes hormonal imbalances need a bit more attention. That’s where we come in. 

At Hormones + You we offer smart hormonal solutions, delivered straight to your door. Our personalised hormone treatments are specially formulated to rebalance your hormones and get you back to feeling your best. 

So if you think your hormones are screaming out for some help, start an online consultation now.

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