Hormones play a crucial role in the functioning of our bodies and can have a significant impact on our overall health and well-being. When our hormones are out of balance, it can lead to a variety of health issues, including weight gain, fatigue, and mood imbalances. When you want to feel your best, you should begin by taking a good look at your hormone health.
If you’re anything like me, you’re probably always on the lookout for ways to feel your best. And when it comes to our overall health and well-being, there’s one important factor that often gets overlooked: hormones.
Hormones play a crucial role in the functioning of our bodies, regulating everything from our mood and energy levels to our weight and sleep patterns. And when they’re out of whack, it can be a real drag. I mean, who wants to deal with mood swings, weight gain, and fatigue on top of everything else life throws our way?
Fortunately, there are some simple habits we can adopt to help keep our hormones in check and support healthy hormone balance. And while it may not sound as exciting as, say, bungee jumping or skydiving (not that there’s anything wrong with those activities, of course), taking care of our hormones is an important step in feeling our best and living our healthiest lives.
So, without further ado, here are some tips for maintaining healthy hormone balance and feeling your best every day.
Hormone Balancing Habits
Fortunately, there are several habits that can help to support healthy hormone balance. Here are some simple yet effective ways to promote healthy hormone function:
Don’t skip breakfast
Skipping breakfast might seem like a quick and easy way to save some time in the morning, but it can actually have a negative impact on our hormone balance. When we skip meals, our blood sugar levels can drop, which can disrupt hormone balance and lead to irritability, fatigue, and cravings for sugary or unhealthy foods later on.
On the other hand, eating a nourishing breakfast that includes protein, healthy fats, and complex carbs can help to support healthy hormone function and keep us feeling satisfied and energised throughout the day. So, take a few extra minutes in the morning to fuel up with a healthy breakfast and set yourself up for a great day. Your hormones (and your taste buds) will thank you.
Gentle exercise and strength training
When it comes to supporting healthy hormone function, exercise is key. Not only can it help to reduce stress and improve insulin sensitivity, it can also boost testosterone levels and support healthy hormone balance. And while there’s no one-size-fits-all approach to exercise, there are a few types of workouts that can be particularly beneficial for hormone balance.
Gentle exercises like yoga or tai chi can help to reduce stress and promote relaxation, while strength training can help to boost testosterone levels and support healthy hormone function. Of course, it’s important to listen to your body and choose activities that feel good for you. If you’re not sure where to start, consider talking to a fitness professional or trying out a few different types of workouts to see what works best for you.
And remember, it’s not about perfection or pushing yourself to the limit. The key is to find activities that you enjoy and that make you feel good. So, grab your yoga mat or hit the weight room and start moving your way to healthier hormones.
Managing stress levels
Let’s be real, stress is a part of life, especially as parents. Whether it’s work, family, or just the general craziness of the world, there’s always something that can make us feel overwhelmed and stressed out. And while a little bit of stress can be normal and even healthy, chronic stress can have a negative impact on our hormone balance.
When we’re stressed, our bodies produce the hormone cortisol, which can disrupt the balance of other hormones and lead to a variety of health issues.
That’s where meditation comes in. Taking a few minutes each day to practice mindfulness or meditation can help to manage stress and support healthy hormone function. It might seem a little intimidating at first, especially if you’re new to meditation, but there are plenty of resources out there to help get you started. And the best part? You can do it from the comfort of your own home, so there’s no need to brave the crowds at a crowded studio. So, take a deep breath, close your eyes, and give it a try. Your hormones (and your sanity) will thank you.
Support liver detoxification
You might not realise it, but your liver plays a crucial role in hormone metabolism. This hardworking organ helps to filter out toxins and waste products from the body, and supporting its function can help to maintain healthy hormone balance.
One way to support liver detoxification is by incorporating plenty of cruciferous vegetables into your diet. These nutrient-rich veggies, which include broccoli, cauliflower, and brussels sprouts, are loaded with compounds that support liver detoxification and can help to promote healthy hormone function. Plus, they’re super versatile and can be easily added to a variety of dishes, from salads and stir-fries to soups and roasted veggie bowls. So, add some cruciferous veggies to your shopping list and start supporting your liver (and your hormones) today.
Limit added sugar and seed oils
Limit added sugar and seed oils: We all know that too much sugar and unhealthy fats can lead to weight gain and other health issues, but did you know that they can also disrupt hormone balance?
High intake of added sugars and seed oils, like vegetable oil and soybean oil, can contribute to insulin resistance and disrupt hormone balance. Limiting your intake of these unhealthy fats and sugars can help to support healthy hormone function and improve overall health and well-being.
That doesn’t mean you have to deprive yourself completely, but it’s important to be mindful of your intake and choose healthier options when possible. Instead of reaching for that sugary snack or cooking with unhealthy oils, try opting for healthier options like nuts, seeds, or avocado oils as a source of healthy fats and choosing whole, unprocessed foods instead of heavily processed ones. Your hormones will thank you.
Pair carbs with protein and fat for blood sugar balance
If you’re a human being, you probably love your carbs. And while there’s nothing wrong with enjoying a tasty carb-rich meal every once in a while, it’s important to be mindful of how we pair them. When we eat carbs, they get broken down into sugar, which is then released into the bloodstream. This can cause a spike in insulin, which can disrupt hormone balance and lead to cravings and energy crashes later on.
One way to support healthy blood sugar levels and hormone balance is by pairing carbs with protein and healthy fats. This can help to slow down the release of sugar into the bloodstream and support healthy hormone function.
So, the next time you enjoy a carb-rich meal, try adding some protein (like chicken, tofu, or beans) and healthy fats (like avocado, nuts, or seeds) to help balance out the meal and support healthy hormone function.
Avoid endocrine disruptors in beauty and household products
It’s no secret that the products we use on our bodies and in our homes can have an impact on our health. And when it comes to hormone balance, certain chemicals found in beauty and household products can act as endocrine disruptors and interfere with hormone function.
These chemicals, which can be found in everything from skincare and makeup to cleaning products and plastics, can mimic hormones in the body and disrupt normal hormone function.
To support healthy hormone balance, it’s important to choose products that are free from these chemicals. While it can be tough to know exactly which products are safe and which ones aren’t, there are a few things you can do to reduce your exposure.
First, look for products that are labeled “fragrance-free” or “unscented,” as many scented products contain endocrine-disrupting chemicals. Second, opt for natural or organic products whenever possible, as these are less likely to contain harmful chemicals. Limit your exposure by choosing sulphate and paraben-free products – this can help to support healthy hormone balance.
By making a few simple changes to the products you use, you can support healthy hormone balance and protect your overall health and well-being.
Prioritise 7-9 hours of sleep per night
Getting enough sleep is crucial for maintaining healthy hormone function. Aim for 7-9 hours of sleep per night to support healthy hormone balance and overall health and well-being.
As a mother, you’re probably used to running on little sleep and pushing yourself to the limit. But while it might seem like a badge of honour to be able to function on just a few hours of sleep, getting enough rest is crucial for maintaining healthy hormone balance.
When we don’t get enough sleep, our bodies produce more of the stress hormone cortisol, which can disrupt the balance of other hormones and lead to a variety of health issues, from mental health to immunity function.
To support healthy hormone function and improve overall health and well-being, aim for 7-9 hours of sleep per night. I know, I know, easier said than done. Plus, getting a good night’s rest will leave you feeling more energised and ready to tackle whatever the day (or the kids) throw your way. So, do yourself a favour and make sleep a priority. Even if it means giving up that all important hour or so of alone time once the kids go to bed.
Our Take Away
As mothers, we often put ourselves last on the list, focusing on taking care of our families and forgetting to take care of ourselves. But when it comes to our health and well-being, it’s important to remember that taking care of ourselves is crucial for taking care of those around us. And when it comes to hormone balance, there are several simple yet effective habits we can adopt to support healthy hormone function and improve our overall health and well-being.
From eating a nourishing breakfast and practicing meditation to support stress management, to incorporating gentle exercise and strength training into our routines, there are plenty of ways to support healthy hormone balance. We can also support liver detoxification with cruciferous vegetables, limit added sugars and seed oils, and pair carbs with protein and healthy fats to support healthy blood sugar levels. And when it comes to the products we use on our bodies and in our homes, choosing ones that are free from endocrine-disrupting chemicals can help to support healthy hormone function.
So, mamas, don’t forget to take care of yourselves. Your hormones will thank you. Your family will thank you. YOU will thank you. By incorporating these healthy habits into your daily routine, you’ll be on your way to better hormone balance and overall health and well-being.