Tricky Little Hormones

Hormonal imbalances can occur at any age, whether you are a 15 or 55 year old female you may suffer symptoms of hormonal imbalances.  Unsure what that would look like – if you answer yes to any of these, it could be a sign of hormonal imbalance.  Whilst they are common, they are not normal.

❓ Do you get moody, for no apparent reason?

❓ Do you feel anxious for no reason?

❓ Do you experience PMS, cramps or nausea when you get your periods?

❓ Do you suffer breakouts or acne (especially cyclical) around your mouth or jawline?

It is definitely worth some investigation & perhaps devoting some time for rebalancing your hormones.  Why?  It enables your body to function better.

Here are my 3 top tips for re-balancing hormones which in turn can help your general health.

1 Diet

Getting your nutrient intake is a key point for rebalancing your hormones. 

Diet can be tricky to sort, so you may want to see a health professional who can help with what nutrients you need more of & what you need less of.  They can help you correct these with foods & or supplements.

There is no “fix all” food but there are some great foods you can include:

A variety of healthy fats THINK extra virgin olive oil, flaxseed oils, salmon & even avocados.  Fats are nourishing for your hormones PLUS they contain anti inflammatory properties, honestly your body loves them.

Minimise saturated fats, as these increase inflammation & add to the stress load on your body.

Increase your leafy greens & fibrous vegetables – honestly, great for your whole body not just your hormones.  THINK spinach, kale, cabbage, watercress, rocket, or bok choy for leafy greens & parsnips, Brussels sprouts, kohlrabi, fennel, sweet potatoes, beetroot or carrots.  There are of course plenty of other options to try too but these are readily available at most supermarkets.

Make sure you are getting enough lean protein throughout the day (you need some with every meal).  This helps with stabilizing blood glucose levels which keeps your hormones happy.

2 Reduce Stress

No doubt about it, this is a hard one to implement.  Cortisol (our stress hormone) will elevate when we are stressed, which pushes our hormone balance askew.

For me I find the little things add up to a big effect.  Try to build some of these into your day.

Make meal times just about the meal, no phones or TVs (also a great suggestion to help your digestion).

Get at least 10 minutes of sunshine everyday.

Whilst in the sunshine, perhaps try walking barefoot on the grass or even better go for a swim in the ocean.  Sounds a bit woo woo, but if it works for you – who cares, just do it!

No screens 60 minutes before bed THINK phones, TVS or computers – try read a book instead, maybe listen to some music or try a warm bath/shower.  The aim is to start a wind down pattern prior to bed.

Try using a meditation app “Smiling Mind” is a free one created by Beyond Blue, but there are also paid options such as “Calm” or “Bloom” which are also great.

3. Exercise

Movement has a crucial role in hormones as it reduces inflammation, improves insulin sensitivity & builds muscle.  Regular exercise is fabulous for hormonal regulation as it modulates the body’s stress hormones (adrenalin & cortisol).  Plus, it boosts your endorphins (your happy hormones).

Mix up your exercise sessions to include high intensity, some resistance exercise & remember to include some gentle exercise also.  As is the case with so many things in life, too much of a good thing can be bad – so mix it up!

Whether you are 15 or 55 years old, try incorporating some of these into your everyday life.  They are a great starting point to getting those hormones back in balance.

It is a balancing act!

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Published by Shân

I am incredibly passionate about food and its healing power – it is pretty amazing how what you eat affects how your body works! In fact, I was so fascinated, I went & got myself a degree in it – a Bachelor of Health Science (Nutritional and Dietetic Medicine). Now in all honesty I don’t eat or live a perfect lifestyle, nor will I ever pretend I do. Realistically I know you won’t be perfect either. And that’s OK. As a Clinical Nutritionist I focus on what we eat and how this has an impact on our health and wellness – everyday.

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