So, what exactly are hormones? Hormones are natural chemicals inside us that act as little messengers, relaying important information to your cells on what to do, how to function and what to prioritise to thrive. These little messengers affect growth and development, metabolism, hunger regulation, blood sugar levels, energy, skin health, libido, reproduction and even our mood. With hormones having influence on many aspects of our health, it is increasingly important that we know how we can best support our hormones to feel fine and dandy.
Have you been overwhelmed on the hormonal roller coaster? Is that comforting block of chocolate on standby for the hormonal highs and lows completely demolished already? Statistics show that 80% of women deal with hormonal imbalances, so you and your block of chocolate on standby are most definitely not alone. Here are five pillars of hormone health you can implement from home to help you better understand and support these precious and vital chemicals.
- Hormone health starts in the kitchen
Balanced hormones begin on a balanced plate, a delicious mix of macronutrients to support blood sugar balance will have a flow on effect with hormonal balance! A balanced meal includes a source of protein such as eggs, tofu, legumes, chicken or fish along with healthy fats like avocado, olive oil, nuts and seeds. Accompanying these are a base of unrefined whole grains, vegetables and fruit as our carbohydrate sources.
Our trusty five to eight servings of fruits and vegetables everyday go a long way in creating balance! Leafy greens, kale, brussel sprouts, and broccoli contain a phytochemical called indole-3-carbinol, or I3C for short, that supports the liver's natural detoxification pathways which are essential in hormone balance. Sometimes getting all the essential greens in every day can feel like a chore, that’s where Super Greens + Reds and Clean Greens comes in to give you absolute ease of getting in extra greens daily.
- Support Gut Health
We’ve all heard of the microbiome by now but did you know women also have an estrobolome? The cleaver microbes that make up your estrobolome are responsible for metabolising estrogen in the gut. A healthy microbiome and estrobolome minimise the reabsorption of estrogen from the gut ensuring hormones are removed effectively, creating hormone harmony. The liver and digestive system are working in harmony to support this balance, if you are currently working to support your gut health, we recommend adding collagen, gelatin or broths into your routine.
Like our bodies, our hormones are programmed to thrive when their environment is balanced. When one hormone is off, then many others can get thrown off too. An example of this is when cortisol remains elevated from stess, it can reak havoc to many of your other hormones, including your sex hormones. This is where it’s important to take note of your favourite stress relievers that your body responds to, such as morning meditation, talking out your concerns with someone, yoga, walks or exercise and movement.
Not only is exercise another excellent way to support the detoxification in the liver, along with our greens. Regular moderate exercise can also reduce the stress hormone and cortisol, which as we’ve learnt can cause chaos for our sex hormones.
It's important to be mindful of what works for our individual bodies and the time of our hormonal cycle. Some days you could be up for a sweaty weighted pilates session and others a long stroll on the beach will seem more attractive. Activities that stimulate the body’s ‘rest and digest’ system, also known as the parasympathetic nervous system, are very beneficial for hormonal health, these include activities such as yoga and meditation. Whatever your active pursuits are or where you are on your journey, we have a library of resources and ideas to support you here.
Do you ever experience that mid-afternoon mood crash that leaves you crawling to the cookie jar? This is where one of our caffeine-free lattes is a great hormone-loving option compared to reaching for that 3pm pick me up coffee.
When the amount of sleep you are getting is insufficient, you’ll experience disruptions to your circadian rhythm. The circadian rhythm is also known as the body's master clock that helps you coordinate your daily processes with the time of day, for example sleeping when it's night time. When the master clock is slightly off the circadian rhythms that influence hormone release can become disrupted which could lead to imbalance. Introducing a nighttime routine and aiming for eight juicy hours gives your body the time it needs to rest, repair and can help rebalance your hormones.
One last self-care tip that your hormones will thank you for! Unfortunately, our environment has pesky little endocrine-disrupting chemicals found floating around in plastics and chemical-laden products. Switching to eco-friendly, sustainable, and hormone loving options for reusable bottles, coffee cups, and beauty products step by step can make a big difference in our health & the health of the planet. Ain't that a beautiful win win!
Remember, hormone health is a lifestyle, not an overnight oats ready-to-go the next day situation. Each person is different, for some it may take weeks and for some even longer, so give it time and shift the goal to long term hormonal health. Finding alignment will look different for each person too, so take note of what works for your body and give your hormones the support they need to thrive.
~This blog is for informational purposes only, regardless of the advice of holistic health practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. Please obtain medical advice relevant to your particular circumstances from your health professional.