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How to Balance Your Hormones: Start Here!
So many females come to me not sure if they have a hormonal balance or not or they know they have a hormonal imbalance, but yet they do not know where to start……
Feel free to take my FREE Hormonal Imbalance questionnaire here:
Our body gives us many signs and symptoms when it comes to a hormonal imbalance, some of these are…..
Fatigue, anxiety, acne, irregular periods, severe PMS, gut issues, inability to lose weight, excess weight around the tummy area, cravings, mood swings, waking up at night, unable to control our hunger, lack of sex drive and feeling an emotional mess.
So here are the steps to take to start out on your improving your hormonal balance……
1.Track your symptoms and your cycle.
When we track, it is easier to begin understanding our body and where the issue is coming from. On a scale from 1 to 10, is it important to track your sleep, hunger, mood, energy and cravings. I call this your S.H.M.E.C. It is through these portals your body is showing you plenty of signs and signals.
2. Focus in on your diet. Forget counting or obsessing over calories. Good protein, healthy fats and good quality carbs are what you need to focus on. This is not going to happen overnight, but small baby steps to get to a sustainable routine. A routine that works for you and towards a long term healthy lifestyle – no quick fixes. These just cause more damage to your metabolism in the long run. So I want your to think, how is your diet now on a scale of 1-10.
3. Hydration! I know you have heard this so many times before but be honest about how much water you drink? Stick to 8 to 10 cups a day plus then drinking above that when you are working out or sweating due to the heat in a hot day. The body functions and performs a lot better when it is fueled with water!
4. Sleep. 7 to 9 hours of quality sleep. Sleep is your reset button when it comes to hormones. There are hormones that are not only produced during our sleep but also released during our sleep so when we break that cycle we create havoc in our system. So we do not function properly when we skip on sleep. The same way you recharge your mobile or device, you also need to do the same thing through sleep.
5. Stress management! This is something that I find is the most at holding so many women back. Emotional stress, work stress, keeping up the household stress, diet stress (too much or too little food), metabolic stress due to intense or too much exercise. I know the stress in our life cannot just disappear in a snap. So, if you cannot change the stressor then change how we respond to it, what can you do to make it better for you to handle it all. Example, cutting down on over scheduling, saying No when you need to, taking an Epsom salt bath once a week, going for a quick leisure walk in the day or winding down with a 5 minute meditation. All these little factors will add up to help us handling our stress a lot better to keep our stress hormone cortisol in a balanced level.
6. Ditching and switching in our environment. Considering what we use as products and what products we put on our body. There are a lot of toxins that can affect our hormone levels. These are known as xenoestrogens. They mimic estrogen but can cause a hormonal imbalance in our system. Products such as plastics, cleaning supplies, make up, skin products such as body cream or soap.
7. Take a probiotic and work on your gut health. A probiotic can help increase a happy and healthy gut level, which in turn will improve your uptake of nutrition, vitamins and minerals. This will help your performance, your daily energy levels and also improve your immune system to combat illness.
8. Go for a walk. Walking leisurely is one of the few forms of movement that actually drives cortisol levels down. This means if you take a short walk after your workout, you'll bring your cortisol levels down faster, and that is likely to enhance your results. In fact, walking is one of the healthiest activities you can engage in., research has shown that walking is actually a better predictor of health than moderate or even intense exercise. So go for a walk after your workout. And whenever possible, take a 20-, 30-, or even 60-minute walk on the days you don't work out. And I'm not talking about power walking. I'm talking about moving at a nice, leisurely pace.
If you want professional help, and further guidance to helping you understand your body, your hormones and losing weight then feel free to drop me an email so I can guide you and let you know what programs & systems I offer that would be perfect for you. Otherwise check out my list of Hormonal Balance services here
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