Recognize that you have the power to make consistent daily changes in your lifestyle to achieve your health goals, rather than expecting different results from the same actions.
Move away from a ‘quick fix pill’ mentality and instead investigate the root causes of symptoms, like a rotting fruit on a tree, to provide the body with the tools it needs to function optimally.
Understand that deliberate lifestyle changes in areas like food, movement, sleep, and relaxation can profoundly and unconsciously alter your body’s biology, improving various conditions beyond just hormones.
Consistently stick to healthy principles 80% of the time, especially in areas within your control, and allow for flexibility and ’letting your hair down’ the other 20% of the time, avoiding rigid rules.
Understand that chronic stress directs the body’s resources towards making stress hormones (cortisol), thereby reducing the production of sex hormones like estrogen and testosterone, impacting overall hormonal balance.
Get enough sleep, even if it means staying home to rest, as lack of sleep impacts brain function, food choices, and overall health, and is crucial for restoration and detoxification.
Keep blood sugar levels stable by consuming protein with every meal or snack and avoiding refined carbohydrates and sugars, which helps keep insulin in check and prevents elevated testosterone.
Focus on feeding your ’eco-warriors’ (good gut bacteria) through diet, as a healthy microbiome is essential for nutrient absorption, which provides cofactors needed to synthesize, use, and convert hormones.
Pile your plates high with seven portions of dark green leafy and cruciferous vegetables (broccoli, cabbage, kale) daily, as they provide cofactors for daily detoxification, help eliminate spent hormones, and feed gut bacteria.
Ensure adequate intake of good fats in your diet, as they are the precursor for all hormones, including pregnenolone, which is essential for the entire hormonal pathway.
Include good quality and varied sources of protein, including vegetarian options, in your diet daily, as it’s crucial for overall health and hormonal balance.
Do not fear carbohydrates, but focus on consuming the ‘right’ kind, such as starchy vegetables (sweet potatoes, parsnips, carrots), which nourish the gut microbiome and support hormonal health.
Get daily movement in, which doesn’t have to be intense gym sessions; it can be walks, yoga, Pilates, or dancing, ensuring moderation to avoid overdoing it and throwing off balance.
Include weight training, lunges, and squats in your routine, as it is very important for women’s hormonal health, and can be done at home using body weight or even children as weights.
Breathe in for a count of four (deep belly breathing) and out for a count of seven for about 10 rounds, morning, evening, and during stress, to stimulate the parasympathetic nervous system and promote relaxation.
Engage in meditation, even for short periods, as it helps activate pathways that reduce stress hormones and increase sex steroid hormones, improving hormonal balance.
Dedicate time for ‘me time’ daily, such as reading, walking in a park, laughing with friends, or simply taking a moment to eat without distraction, to allow the body to rest and recuperate.
Get up from your desk and take a proper lunch break, eating your meal quietly for 20-40 minutes without working, to allow for relaxation and better digestion.
Limit screen time, especially before bed, as it affects melatonin production and sleep quality, which is crucial for hormonal balance and overall restoration.
Be mindful of the constant ‘pinging’ from emails and social media, as this chronic digital exposure contributes to a state of chronic stress that negatively impacts hormonal health.
If conventional treatments aren’t fully resolving symptoms, trial specific lifestyle and dietary changes (e.g., eliminating gluten for thyroid issues) for a set period to see if they improve how you feel.
If unsatisfied with medical answers, pursue extensive blood work and full thyroid panels with specialists like nutritional therapists to uncover root causes of health issues.
If advised to simply live with symptoms, consider seeking alternative perspectives or deeper investigations, as there might be underlying issues that can be addressed rather than just managed.
Be aware that medications like the contraceptive pill might address one symptom (e.g., irregular periods) but introduce others (e.g., mood changes), indicating it might not be a true resolution.
Stop extreme or fad dieting, as it can be detrimental to hormonal health and overall well-being, leading to fear of essential foods like vegetables and an unsustainable approach to health.
Don’t strive for perfection in diet or workout regimes; instead, focus on making consistent, ‘good enough’ changes across different health pillars for bigger, quicker results.