Imbalanced hormones are a major problem for many women post 40, that you can often feel overwhelmed and like you have lost part of yourself. Making changes to your diet can make a significant difference and help you to have more balanced moods, energy and mental focus, as well as reducing your hot flushes and weight gain.
There is so much confusion over what we should be doing and what we shouldn’t, that I wanted to share with you the best ways to balance your hormones naturally. These are all simple and easy to do and can make a real difference to how you feel.
1. Eat regular meals, rich in nutrient dense, hormone balancing foods
2. Drink more water to help prevent dehydration which puts stress on your body
3. Get healthy fats to improve production of hormones, reduce inflammation and boost metabolism
4. Add maca into your diet as it has a positive effect on your hormone balance and energy levels
5. Have Apple cider vinegar daily to help balance blood sugars and reduce your appetite and cravings
6. Improve your gut health to promote optimal hormone production, reduce insulin sensitivity and improve mood
7. Get some sunshine to boost those vitamin D levels, which help you to feel happier and more balanced
8. High intensity interval training to get your body burning fat. Hormones are released during exercise and HiiT has been found to help increase hormones that boost metabolism and help keep you lean
9. Increase foods rich in Magnesium to reduce PMS, calm and alleviate stress and reduce fatigue
10. Cut out sugar, which can make hormone imbalances worse and cause mood swings, energy dips and brain fog
11. Eliminate toxic products which can cause hormonal havoc by increasing synthetic oestrogen in your body and causing oestrogen dominance
12. Eat more protein to help make hormones and use them in the body
13. Increase your Omega-3’s to reduce menstrual cramps, headaches, hot flushes and mood swings
14. Eat plenty of green leafy vegetables to help promote liver health and detoxification of excess hormones in the body
15. Ditch vegetable oils which wreak havoc on hormone balance by creating widespread inflammation in the body.
16. Stop taking the pill, which suppresses the symptoms of hormone imbalances and long term use can worsen symptoms during the perimenopause
17. Add 1-2 tablespoons of Coconut oil a day to boost your metabolism and energy levels, boost brain function and calm the nervous system
18. Get more Vitamin B6 in your diet to help reduce water retention, breast tenderness and irritability
19. Lower GI of your food as the glycemic load of our meals regulates blood sugar levels and helps to regulate the stress hormones, adrenaline and cortisol
20. Take a Gelatin supplement to help with human growth hormone production and boost metabolism as well as it’s positive effect on your skin, hair, nails and digestion
21. Cut out caffeine or at least reduce significantly to help reduce stress hormones which increase insulin levels as well as disrupting your sleep patterns, and promoting anxiety and depression
22. Get a good night’s sleep, to help regulate hormone levels including cortisol and our hunger and satiety hormones, leptin and ghrelin, and boost metabolism
23. Fix your leptin, the hormone that plays a crucial role in appetite and weight control
24. Introduce some adaptogen herbs which have been found to naturally balance hormone levels
25. Eat more Fibre to regulate levels of estrogen, progesterone and testosterone and reduce blood sugar levels as it slows down the release of insulin into the bloodstream
26. Add Spirulina to your daily green smoothie, to promote detoxification and reduce inflammation which both promote hormone balance
27. Phytoestrogens rich diet can help relieve menopausal symptoms
28. Check your thyroid as the hormones released from the thyroid gland play a key role in boosting our energy levels, metabolism and controlling our temperature
29. Reduce stress as high stress levels negatively affect your sex hormones and can worsen symptoms of PMS, fatigue, brain fog and low libido
30. Try yoga to reduce hot flushes and mood swings
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