Hormones have a big job within your body. These molecules are created by the endocrine system and deliver messages to different parts of the body. Hormones help to regulate many of your body’s processes including hunger and blood pressure. They are often the reason you experience fluctuations in your mood, sex drive and energy levels.
We often lament the impact hormones have on our behaviour — especially just before or during our periods — but there are ways you can help balance these messengers out so you don’t experience such a drastic shift during the month.
According to X50 Lifestyle Naturopath, Bianca Richardson, it is possible to reclaim your life and find balance naturally, without any “quick fixes” to mask symptoms.
Hormones “regulate pretty much everything that makes us who we are,” says Richardson.
“Ranging from metabolism and appetite, heart rate, sleep cycles, sexual function, mood and stress levels, muscle development, fat distribution and more. A vital role in so many processes in our bodies, even the smallest hormonal imbalance can cause symptoms such as unexplained weight gain, low sex drive, infertility, dry skin and brittle hair, anxiety and headaches.”
But, these scenarios aren’t normal, says Richardson. In fact, these are a sign that you may be experiencing a hormonal imbalance. In order to take control over your hormones so you’re no longer at their mercy (and, as a result, stabilise your moods, experience drama-free periods and clear skin), here are Richardson’s seven strategies.
Get To Know Your Hormones
“First and foremost, you need to take responsibility for your wellness and get to know your hormones,” says Richardson.
“It’s so empowering to understand how your body works, and the more we learn, the more we can make informed and supportive choices around diet and lifestyle.”
Get Moving
“While high-intensity workouts can be a fast way to get fit if you’re already in good health, intense exercise can actually make existing hormonal imbalances worse. If you feel that something isn’t quite right, find gentle and relaxing ways to move your body, such as walking, swimming and Pilates.”
Beauty Sleep
“We all know how important it is to get eight hours a night, but when it comes to naturally balanced hormones and high-level health, the importance of being well-rested cannot be overstated. Enter: the pre-bed routine.
“Just as exposure to sunlight early in the day causes the release of serotonin to make us feel awake and happy, darkness in the evening is essential for healthy sleep. Too much light and screen time at night will suppress the production of melatonin, which is the hormone that helps us fall asleep.”
Trade-In Your Coffee
“As a central nervous system stimulant, too much caffeine can wreak havoc on your hormonal balance, especially if your mind and body are already under stress. Flooding your brain with dopamine and constantly stimulating your adrenal glands can quickly push your hormones out of balance.
“Green teas are a great alternative as they give a small caffeine boost that creates a gentler and steadier source of stimulation, while also containing theanine, a compound that reduces the release of cortisol (a stress hormone).
“The Green Tea X50 with Vita Matcha is a unique formula containing green tea and matcha which has x137 the antioxidant power of green tea, plus extra wellbeing ingredients like Vitamin B to help turn carbs into fuel for the body and magnesium to assist with fatigue.”
Counteract Stress
“By now, you may be familiar with the stress hormones, cortisol and adrenaline. You may also be aware that our bodies don’t know the difference between being chased by a lion and worrying about a work deadline. Cortisol and adrenaline are great in short-term bursts to help us perform at the gym or deal with an emergency work deadline.
“Long-term stress, however, can result in weight gain, fatigue, brain fog, a higher risk of infection, as well as a variety of chronic health conditions. Whether you meditate, dance, sing, write in your journal, walk amongst the trees, or spend an afternoon baking, simply do more of what calms you down and restores your natural state of inner peace.”
Supplement Wisely
“Supplements can get overwhelming with so many choices lining aisles at your local pharmacy. When it comes to what minerals, herbs and superfoods balance and support your hormones, you’ll need:
- Maca: a source of minerals and essential fatty acids our hormones love, and is also traditionally known to improve fertility, reduce PMS, support healthy skin and hair, and power up energy metabolism and libido in both men and women.
- Magnesium: not only does magnesium calm the nervous system to rebalance cortisol production, but it’s also responsible for converting the inactive T4 thyroid hormone into the active form of T3, which is essential for a healthy metabolism. Magnesium also helps the body make progesterone, oestrogen and testosterone, and can even be taken before bed to aid with sleep.
- Omega-3: this essential fatty acid supports the construction of your hormones, as well as hormone transport and communication. Omega-3 supplements can also help reduce inflammation and counteract oestrogen dominance.”
Get Gut Happy
“Gut health and hormonal balance are more deeply intertwined than we ever could have imagined. To highlight how much our mental health depends on both our gut health and our hormonal balance, consider this fact: 90% of all serotonin, a key hormonal player in our happiness and wellbeing, is made in the gut.
“Poor gut health can also lead to an oestrogen imbalance in women, which can negatively impact the menstrual cycle, and lead to weight gain, loss of libido, acne and hair loss. Achieving a healthy gut microbiome depends on your delicate and unique balance of good and bad bacteria in the gut. To support the good, incorporate natural prebiotics and probiotics and fermented plant-based foods.”
For more information, chat with your GP or health practitioner.
