Hormones are powerful chemical messengers and have an effect on many different systems within the body, no matter whether we are male or female, we have over 50 different hormones produced by a variety of glands in the brain and the body. These messengers influence many of our main bodily functions, from our most basic needs like hunger to more intricate systems like reproduction or digestion. Not to mention its effects on our mood and energy which are essential in making you feel good!
Here are 6 key suggestions that promote hormone balance:
Sleep
Sleep is essential for balancing cortisol (our stress hormone), both quantity and quality are important! Don’t skimp on sleep - aim for about 8 hours each night and consider going to bed and waking at the same time. Melatonin is our sleep hormone, to start making this important hormone we need darkness - avoid bright lights, especially stimulating screens like your mobile or laptop. By turning down the lights, and relaxing the mind and body we can boost its production! If you are really stressed, cortisol is unable to decrease which slows down your melatonin production and release. Find an evening ritual that works for you like: slow deep breathing, yoga or meditation, and make sure that both your home environment and your thoughts are peaceful. If you are prone to a chattering mind especially at bedtime or through the night, try a sleep tea before you hit the hay.
De-stress
Dehydration, short shallow breathing, lack of nutrients, imbalanced blood sugars, lack of sleep amongst many others create stress and inflammation. Eating whole nutrient dense foods provides the body with building blocks it requires to combat some if these factors, however in order to break down nutrients effectively the body needs to be in the parasympathetic nervous system (Your Rest & Digest system). Allowing “me” time in each day, like walking, meditation, yoga, journaling, listening to relaxing music all help to de-stress which can ease the body back into the Rest & Digest system.
Reduce External Stress
We have a variety of environmental factors that can increase stress. Especially toxins from sprays, make-up and deodorants. And also xeno-estrogens from plastics – like when we reuse plastic bottles, plastic drink bottles and opt for natural deodorants and personal care products as much as possible.
Blood Sugar Balance
Stable blood sugars are essential for optimum hormone function. To keep blood sugars balanced: eat regular meals, at similar times - having breakfast, lunch and dinner daily is a great start, make sure you include protein at every meal and have fibre daily. Also aim to have plenty of folate – at least 3 servings of dark leafy greens (which comes from foliage – leaves).
Keep your protein up
Aim for at least 1 gram of protein per kg of body weight: i.e. if you weigh 55kgs aim for 55grams of protein. Consider adding these protein options into your diet: nuts, seeds, eggs, meat, fermented organic soy products such as tofu and tempeh, protein powders - such as Pea Protein. Protein assists with blood sugar balance and gives the body building blocks to assist with repair.
Fibre
Your intake should be at least 30 grams per day! Fibre is particularly important for assisting detoxification pathways including those of hormones. Try this for size: aim to eat 6 palm size servings of vegetables each day. Add raw activated nuts and seeds, some good options are: such as almonds, walnuts, brazil nuts, cashews; seeds such as chia, psyllium husks, pumpkin, sunflower seeds.
Written by Selina Singh ND