Self-Care Tips for Hormone Balance

PRIORITIZE YOUR NUTRITION 

Nutrition plays a vital role in hormone production and balance. Consuming a diet rich in whole foods, including fruits, vegetables, fiber, and healthy fats can help support hormone production and balance, but there is no one-size-fits-all approach. Mindful eating, eating enough but not too much, nurturing your gut and reducing refined sugar intake can be helpful places to start. Meal prepping (cooking once and eating three to four times) and having easy, go-to snacks are some simple ways to take the stress out of nourishing your body. 

Listen to your body’s needs, follow fullness and hunger cues, and choose a variety of foods in as many colors as possible. Choose foods that support mental health such as fish. Salmon and sardines are high in omega-3s, are anti-inflammatory, and have been shown to help alleviate depression and anxiety. Dark chocolate is high in magnesium and improves cognition and mood. Also strive for adequate water intake. It’s generally recommended to drink half your body weight in ounces daily. 

Intermittent fasting has been shown to decrease DHEA and can dysregulate cortisol. It’s also been reported that frequent, ongoing intermittent fasting can cause problems including sleeplessness, anxiety, adrenal insufficiency, irregular periods, poor bone health, and even temporary infertility. In fact, one study showed that two weeks of intermittent fasting shrank ovaries, disrupted sleep, and shut down menstrual cycles in female rats. 

Don’t forget to choose foods that provide joy. What do you crave, what are your comfort foods? Try to incorporate some of those as well. While thinking of food as fuel, using your imagination and getting creative with meals and snacks that make you happy are also an important part of self-care nutrition. 

PRACTICE STRESS MANAGEMENT AND RELAXATION TECHNIQUES 

Stress can have a significant impact on hormone balance and overall health. High levels of stress can lead to imbalanced cortisol levels, which can affect other hormones in the body such as sex hormones and thyroid hormones. Engaging in stress-reducing activities such as meditation, yoga, or deep breathing exercises has been shown to help manage stress levels. 

Mindfulness practices (such as meditation and prayer) may help regulate cortisol levels and promote relaxation. Incorporating mindfulness practices into your daily routine, such as taking a few deep breaths before a meal or practicing a short meditation or yoga session in the morning/evening may be beneficial. Sigh breathing has been shown to reduce the stress response and be the most effective tool for reducing cortisol in a recent study published in Cell. Nine minutes of meditation can reduce cortisol levels in a few weeks. 

In 2013 researchers at UC Davis discovered a very powerful connection between mindfulness and cortisol with results seen in just a few weeks. A study in Art Therapy journal showed that art therapy and freestyle art production for as little as 45 minutes reduced cortisol levels regardless of skill or experience.