A popular adage, “Control your hormones, control your life” seems to sum up the importance of hormonal health.

As women in particular, we tend to joke about our hormones often but most of us also understand that when our hormones wreak havoc in and on our lives, it truly is no joking matter.

Sleepless nights, hot flashes, mood swings, migraines, weight gain, etc. These struggles are no joke and just touch the surface of the many challenges that can exist with hormone imbalances.

I suffered with chronic hormonal migraines. I really do understand first-hand what it is like to struggle from the adverse effects of hormone dysregulation, and this is exactly what has inspired me to help other women who share a similar story.

I believe more often than not; our greatest test can become our greatest testimony. I believe this not only true for me but for you as well.

⭐THERE IS HOPE!

No matter where you are at on your journey, the road to hormone health is possible. I can personally testify to this. Some of our symptoms may be the same and some may differ, but the overall approach is the same.

Our hormones can teach us to listen to our bodies and learn how to support it well so that it works for us and not against us.

As with any healing journey, try not to look at the whole staircase but instead take it one step at a time. Consistency, not perfection, is the goal. Each step you incorporate and commit to will add up over time.

Read to the end for a list of some of my favorite supplements to consider and my free hormone self-evaluation & quiz.

7 TIPS TO HELP BALANCE YOUR HORMONES NATURALLY

1️⃣ It starts with food.

When it comes to health, hormones included, it really does start with what we put into our mouth.

As the famous American naturopath, Ann Wigmore stated, “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” 

While there are many different diets out there, I recommend aiming to keep it simple with a sensible approach. I find this is generally the most sustainable approach when working with patients. I call this commonsense approach “eating as close to nature” as possible or as I believe, how God intended us to eat in the first place.

⭐ Choose nutrient dense, whole foods as much as possible.

⭐ Home cooked meals are best as they allow us much more control over the quality of ingredients and portion sizes.

⭐ Minimize the processed foods, added sugars, chemicals, ingredients you can’t easily pronounce or understand, unhealthy fats and refined carbohydrates.

⭐ Alcohol and caffeine should be limited and for some, avoided completely.

⭐ Food allergies and sensitivities should be considered here as well with gluten and dairy being the most common offenders.

The Whole 30 Protocol is a great place to start with food sensitivities and/or consider food sensitivity testing for a more comprehensive evaluation

⭐ Aim to have each meal consist of a balanced plate including the following: a healthy protein, a healthy fat, a complex carbohydrate and 50% or more of your plate filled with varied non-starchy vegetables and some fresh fruit.

⭐ Aim to have a 12 hour overnight fast between your last meal of the day and first meal of the following day. Some may be able to extend this fast up to 16 hours, but you do need to be careful with this piece if you struggle with sugar regulation or know you have low adrenal function or cortisol dysfunction..

⭐ Eat mindfully because how we eat is just as important as what we eat. Take deep breaths prior to eating to support healthy digestion. This is a good time to practice being present while enjoying your food and maybe some good conversation. Avoid distractions, devices and working while eating which puts our nervous system in a sympathetic (fight or flight) response which does not support digestion.

2️⃣ Practice healthy sleep hygiene.

Our bodies require restorative sleep for optimal health, this is an important piece with our hormones too. Some practical tips to support healthy sleep:

⭐ Aim to go to bed and get up at the same time each day to support a healthy circadian rhythm.

⭐ Exposure to natural light upon waking to support a healthy awakening response which in turn sets our internal clock to fall asleep 16 hours later. Consider watching the sunrise, open the curtains or turn on overhead lights if necessary.

⭐ Limit screens in the evening which can disrupt our brain’s ability to “turn off” at night.

⭐ Keep your bedroom on the cooler side which studies show is optimal for sleep.

⭐ Avoid lighting in the bedroom including night lights and alarm clock lights which can interfere with the natural production of melatonin.

⭐ Keep your phone away from your bedside table to avoid sleep disrupting lights and sounds.

⭐ Explore nighttime rituals like drinking herbal teas (I like chamomile), watching the sunset, taking a warm Epsom salt bath, and/or meditation or prayer to help prepare your body for rest.

⭐ Avoid alcohol and caffeine especially in the PM if you struggle with sleep.

⭐ Try the use of a sound machine – personally, I love mine and it really helps!

⭐ Consider taking a chelated magnesium in the PM which helps calm our nervous system.

As you put healthy sleep practices into place, give it some time but if you continue to suffer from sleep dysregulation, it is possible that you may need to consider additional investigation and/or support.

3️⃣ Move Daily.

Make it a goal to move daily. Regular movement and exercise aids in stress reduction and supports healthy hormonal balance.

The key here is to make it attainable. Don’t attempt to go from zero to sixty – just start with doing something each day whether that is walking, stretching, bike riding, etc. It’s more about building the routine initially. The routine will build on itself, as you feel better and get stronger – you will tend to naturally start to do more.

Exercise should be moderate and not extreme, especially if you are prone to anxiety/stress. Moderate burst type of training tends to be ideal for most.

I usually recommend my patients aim for trying to do exercise in the AM hours and avoid the late PM hours as to not disrupt the sleep cycle.

4️⃣ Tend to your emotions.

Practices like deep breathing, prayer, meditation, yoga, tai chi, coloring, being out in nature, laughing, social and spiritual connection can help us reduce stress which has a direct impact on our chemistry.

Protect your mind – practice gratitude, recite scripture or positive affirmations, and take intentional breaks from the news and social media.

Don’t underestimate this piece!

Read my earlier blog for more on this subject here

5️⃣ Detox and support your liver.

The liver is often a forgotten piece in hormonal balance. Hormones are metabolized and broken down in the liver, when the liver becomes sluggish, this can contribute to hormonal imbalances.

Some simple strategies to support detoxification and healthy liver function:

⭐ Alcohol should be reduced and often times even avoided altogether for optimal liver health and function.

⭐ Minimize environmental toxins and chemical hormone disruptors commonly found in everything from our cleaning products to shampoos, lotions, make-up, etc. Aim to choose products free of parabens and phthalates in particular. (Ask me for my FREE “bye-bye toxins guide” in the comment section below!)

⭐ Keeping well hydrated is another important piece in healthy liver function, detoxification and metabolism which supports hormone balance.

⭐ Contrary to popular belief, we need to consume fat to support healthy liver function and a healthy metabolism. These fats should be healthy fats which can be found in foods like:

✴ wild seafood ✴ cold pressed olive oil ✴ grass fed butter ✴ ghee ✴ avocado ✴ organic coconut oil ✴ raw nuts and seeds

Conversely, damaged fats are found in things like deep-fried foods, processed and preserved meats, margarines and cheap cooking oils.

If additional liver support is needed, this is where a holistic healthcare practitioner can help guide you with proper supplementation.

Some of my favorite supplements for liver health are :

✴ glutathione or the precursor NAC (our body’s master antioxidant)

✴ dandelion greens

✴ curcumin

✴ milk thistle

✴ the less commonly heard of: TUDCA.

6️⃣ Support your gut.

Another important piece in our overall health, immunity and yes – hormones. Eat both prebiotic and probiotic foods for a healthy gut.

Think fiber here which provides the healthy, wanted microbes in our belly with a good food source. If we want the “good guys” to survive, we need to feed them well. Eating a variety of fresh fruits and vegetables daily is one of the best ways to get adequate fiber intake. In general, aim for about 30 grams of fiber daily.

Additional foods that support gut health:

✴ bone broth ✴ plain Greek yogurt ✴ sauerkraut ✴ kombucha ✴ kefir ✴ fermented pickles ✴ olives

I am a big fan of getting probiotics in through our diet but when choosing a supplement, I find the spore-based probiotics tend to be less bothersome on sensitive guts in particular.

⭐ If you have gut issues that get worse with fiber and/or probiotics – this is often a sign that you have an imbalance in your gut and you likely need additional support. The proper testing and balancing the gut microbiota can help restore your gut. Consult with a practitioner, such as myself, that can help you with assessing and addressing your gut health.

7️⃣ Check your thyroid and consider hormone testing to understand the whole picture.

I normally recommend a complete thyroid panel to get the full picture of thyroid function which includes the markers below.

▶ TSH

▶ Free & Total T3

▶ Free & Total T4

▶ Thyroid Antibodies

▶ Reverse T3

See my video for more: “Why a full thyroid panel?”

Consider supplementation.

Before starting out the gate with hormonal replacement therapies whether they be conventional or bioidentical, consider starting with some gentle supplemental support.

Clinically, I have found additional support with the proper vitamins, minerals, herbs/adaptogens will naturally help fill in the gaps and provide the patient with the desired outcomes. (Ideally, this should be individualized and tailored according to your specific needs.)

Some foundational supplements that are beneficial for most include:

✴ electrolytes ✴ magnesium ✴ zinc ✴ omega-3 ✴ B vitamin complex ✴ vitamin C ✴ vitamin D3

Some additional considerations:

▶ DIM and/or calcium d-glucarate can help clear estrogen and be helpful with estrogen dominance.

▶ Maca supports the HPA axis (cortisol regulation and DHEA production) as well as progesterone production and can be particularly helpful with low energy.

▶ Black cohosh or red clover can be helpful with low estrogen and perimenopause/menopausal symptoms.

▶ Chasteberry can be supportive for estrogen/progesterone balance and PMS symptoms.

Always consult your physician and check supplements against your medications.

Feel free to find and order my favorites here.

I hope you found this helpful.

Please comment, share and/or like. I appreciate your feedback. Reach out if you have any specific questions as it relates to your hormone health.

⭐ As promised: FREE HORMONE QUIZ & SELF EVALUATION – Reach out if interested and I will be happy to pass along to you.

BONUS: Ask for my 4 week Happy Hormone Recipe Bundle & Meal Plan. Mention this article and I’ll pass along to you at no charge.

Follow me, reach out to me or learn more about me via the links below.

drjen@hopehealthwellness.com

www.hopehealthwellness.com