Posted On: August 21, 2024

How to Keep Your Hormones in Balance at Home

When it comes to women’s hormonal health, the first major thing that is important to keep in mind is that maintaining a healthy balance of hormones is not a one-way affair. As important as visiting a doctor is, there are many other ways through which you yourself can support natural hormone balance from the comfort of your home. Here are some tips—really practical ones—that help lots of women bring much-needed harmony into their hormones, and I believe they will help you, too!

Understanding Women’s Hormone Imbalance

Before I dive in, it’s generally advised for you to know what common hormone imbalance symptoms are. For modern women with busy schedules, symptoms like

• fatigue,
• mood swings,
• weight gain,
• absent periods

can be simply overlooked or, in some worse scenarios, feel like part of daily life instead of symptoms of hormonal imbalance. I want to make sure that after reading this post you will pay more attention to your health and take proactive steps.

A Balanced Diet for Women’s Hormonal Health

Diet is definitely among the most influential factors in supporting the hormonal balance of women. Having a well-balanced diet that includes a lot of whole foods can make a big difference for your hormone levels. A good serving of vegetables and fruits with lean proteins and healthy fats is what you should add to your meals. Foods that are rich in omega-3 fatty acids, such as salmon, mackerel, and flaxseeds, are also very beneficial.

You should stay away from processed foods and excess sugar that can harm your body not only when it comes to hormonal balance but to general well-being. I also believe it’s a good idea for you to add fiber-rich foods and whole grains that will help in keeping insulin levels normal and hormones in check to your meals.

Stay Active to Promote Hormonal Wellness

When it comes to keeping natural hormone balance in women, a regular exercise routine plays a big role. Apart from your overall health improvements, exercising will help you fight stress and produce endorphins, which naturally positively affect your hormones. I generally advise my patients to exercise for at least thirty minutes of moderate activity most days of the week—something you actually enjoy, from walking or jogging to yoga or dancing.

There is no need to overload your muscles; remember, improving your physical and mental health is not a sprint, and there is no need to hurry; start with small steps and work your way to a happier and healthier you!

Try Your Best in Stress Management

As we all know, stress plays a big role in women’s health, especially when we are talking about hormone imbalance. In the last 5 years, stress levels increased for both men and women significantly due to reasons like high workloads, mental health problems, and specific events in the world.  Chronic stress may cause cortisol levels to become high and ruin the balance of other hormones. Stress management techniques practiced on a daily basis could literally make quite the difference for people who struggle with prolonged stress in their lives.

Such practices as meditation, deep breathing, and yoga may help to stop stress. Taking time for self-care and doing hobbies you like can also help keep stress under control.

The Role of Sleep in Hormone Imbalance Symptoms

We can’t underestimate the power of a good night’s sleep. Poor sleep will only make hormone imbalance symptoms worse, such as fatigue and mood swings. Aim for 7-9 hours of good sleep each night. Developing a bedtime routine that lets your body know that it is time to go to sleep is a good thing to do.

Try to avoid screens before going to bed, keep the bedroom cool and dark, and try to get asleep and wake up at the same time every day.

The Importance of Proper Hydration

Often overlooked but no less important for women’s hormonal health is staying hydrated. In times of dehydration, the way your hormones perform could be affected. It’s a common thing to set a goal to drink around at least 2 liters of water a day as this is generally accepted as the norm, but remember to not drink too much or if you’re full, as overdrinking can do more harm than good.

If plain water sounds too boring, get into herbal teas or add a little flavor in your water by infusing fruits and herbs.

Avoid Toxins to Prevent Hormone Imbalance

Environmental toxins can act as hormonal balance disruptors. Be aware of what you put on your body and in your home. Try using natural or organic skincare products and cleaning products. Note that plastic containers do leach into food and drinks, and in rare cases, they can be the underlying cause of some health issues. These little details can result in a big difference in your health.

Conclusion

Hormone balancing is the journey that includes multiple parts of your lifestyle. Every woman can feel overwhelmed with the need to change the habits that have been there her whole life—and that’s completely normal. I want you to never forget the small steps that could make big differences. Be proactive, listen to your body, and seek professional advice whenever necessary.

I am always happy to help every woman who is opting for a healthier, more balanced life. In addition to the tips and lifestyle changes you can implement on your own, Eileen West, MD and Associates can also provide support with hormone replacement therapy when clinically warranted. There is no need for you to walk your path toward better hormonal health alone!