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Feeling hormonal?
Mood swings, wild appetite and/or weight fluctuations — and it’s not pregnancy-related. It can be challenging to even out the hormonal scale in today’s frenetic world but fortunately, there are 9 natural ways you can use to restore hormonal harmony for a happier you!
9 Natural Ways to Balance Your Hormones
Getting enough protein from your diet is critical to maintaining good health as it supports bone, muscle and skin health. There is also new evidence suggesting that protein plays a vital role in controlling your appetite. By eating enough quality protein like our Plant Protein Powder or Hydrolyzed Collagen Powder, you’ll feel less hungry and more satiated. In one study of 25 men, the participant’s hunger decreased by 25% after consuming a high-protein meal. So be mindful that you’re consuming enough protein every day — about 0.8 grams per kilogram of body weight. And for hormonal health eat 20-30 grams of protein with every meal.
At this point, it should come as no surprise that eating too much sugar (natural fructose like honey or processed high-fructose like corn syrup) or refined carbs (white bread) is not good for you and can lead to health issues. There are countless studies proving how fructose increases insulin levels as well as encouraging insulin resistance. Refined carbs likewise can lead to insulin resistance. If you can manage your insulin levels then you’re less likely to get chronic conditions like diabetes while regulating your hormones. But it’s okay to sometimes treat yourself to a healthier dessert, like our Gut-healing Chocolate & Pomegranate Fudge.
Learning to better manage your stress is just plain good for you. And as it turns out, it’s also excellent for balancing your hormones! There are two main stress hormones that can lead to hormonal fluctuations — cortisol (stress hormone) and adrenaline (fight or flight). Nowadays we all leading busy lifestyles so it’s easier to become stressed. The trouble with excessive stress is that it can lead to anxiety as well as a whole host of other health concerns. The good news is, the best way to manage your stress is to dedicate time to self-care every day. Anything from walking, listening to music, yoga, meditation or massage — which has been proven to decrease cortisol and increase the feel-good hormones like serotonin and dopamine. Basically do what makes you happy and stress-free for at least 10 minutes a day for a more mellow you!
But if you find your stress levels are too elevated and you need something to help you overcome the hurdle, instead of hopping onto a pill from the doctor (although this is also a viable option too, no judgment, do what works for you) you could try a natural approach first by taking stress and anxiety supplements such as Rhodiola Rosea or Cordyceps Capsules.
Along with eating enough protein per meal, you’ll want to consume healthy fats too. Healthy fats lead to satiety but, be sure to eat high-quality fats like medium-chain triglycerides (MCTs) that your body utilises for an immediate energy boost. MCTs are derived from coconut or palm oil. If you’re looking for a high-quality MCT try our Extra Virgin Raw Coconut Oil, Coconut Soft Gels or actual MCT oil.
You want to be Goldilocks here and eat the right amount of calories every meal, otherwise overeating or under-eating may lead to hormonal imbalances. Eating too much leads to a surge of insulin while under-eating triggers an increase in cortisol which may lead to weight gain or insulin resistance. So when you sit down to do your meal planning for the day make sure you’re eating just the right amount.
Are you a binge eater? If you find yourself binge eating and you’ve tried everything to curb that nasty habit, try our African Mango capsules and end the war on snacking.
You won’t find a healthier drink than green tea. There are many health benefits associated with the daily consumption of green tea, thanks to the antioxidant EGCG (epigallocatechin gallate) that helps protect the body from free radicals while lowering insulin levels. For maximum benefit, you’ll want 1-3 cups of high-quality green tea like our Matchinga Blend (a superfood blend combining organic matcha and organic moringa for even more impressive health benefits).
Taking omega-3’s can have a positive effect on your hormones. All it takes is one good quality vitamin to give your hormones a boost. In one scoop of our Plant Protein Powder or Organic Acai Powder or Capsules you’re getting the added benefit of omega-3’s and protein. In a nutshell, omega-3’s can help you better manage stress by cutting cortisol and adrenaline (stress hormones), so make sure you’re getting enough.
When it comes to optimising your health, eating healthy, exercising and getting enough sleep tops the list. It’s when you’re sleeping that your body has a chance to recharge and rebalance itself, so it stands to reason that if you’re sleeping poorly, then your health will suffer. Inadequate sleep affects your stress hormones, insulin levels and tilts the scale on your hormones. So do your part and get at least 7 hours of restorative sleep a night.
You may be thinking, this all sounds great but what if you have trouble sleeping? Well, there are many things you can do to help shut your brain off so you can get your 7 hours, like not watching TV before bed, sleeping in a dark room, using aromatherapy, taking a bath before bed or if all else fails, sleep aids or supplements for insomnia like Hydrolyzed Collagen or Magnesium.
Eating a diet rich in fibre is essential to a healthy lifestyle. When you include high-fibre foods, especially soluble (more bioavailable), with every meal you’ll feel fuller faster which *bonus* means, you’ll consume fewer calories. The benefits don’t stop there, high-fibre foods also make you more insulin sensitive, meaning your body is more effective at managing its insulin levels. However, ensuring you hit your fibre quota can be challenging if you’re exceedingly busy so having a powdered option (like our greens powder - Zesti™) for days when you call a smoothie lunch is a great way to make certain you’re getting what you need!
- Use a high-quality Wild Yam cream such as Anna's Wild Yam cream. Wild yam cream contains a compound known as diosgenin. This naturally helps your own production of progesterone. So if you are too high in either oestrogen or testosterone, healthy progesterone levels will bring these back into balance.
- Avoid using plastics, plasticisers, phthalates, agricultural chemicals such as glyphosate, dicamba, diquat and paraquat.
- Eliminate the pill (whilst this is very controversial, the contraceptive pill (without a doubt) creates imbalanced hormones. We are not offering health advice, we suggest you to do your own research. There are many good and truthful doctors talking about this now. I highly recommend you checkout Dr Barbara O'Neill on Youtube and Instagram. She is helping to educate people on this topic. Dr Jolene Brighten is another doctor educating on this topic and hormone health in general.
- Improve your liver function (one function in particular is the hydroxy 2 pathway) this helps to promote healthy oestrogen metabolism. Another pathway is the hydroxy 16 pathway and we want to inhibit this one (see below)
What is the hydroxy-16 pathway bad?
16-hydroxyestrone (16-OH) metabolite is the "bad: oestrogen metabolite. This one (16-OH/hydroxy-16 pathway) is associated with heavy periods, period pain, tender breasts, breast cancer, obesity, hypothyroidism, pesticide toxicity, high omega-6 fatty acids and inflammatory cytokines.
This metabolite/hydroxy-16 pathway causes damage to DNA and it also binds to oestrogen receptors. Too much of this metabolite/16 pathway) can lead to abnormal cell growth as apoptosis (programmed cell death) is inhibited.
Balance Your Hormones, Naturally
There’s no need to ride a roller coaster of emotions, not when you can achieve balance using these simple techniques. And there’s no time like the present to begin integrating these health principles into your lifestyle for a happier you!
You can go to your doctor and order blood tests that test your hormones (oestrogen, progesterone, DHEAs and testosterone).
You can also get a hormone test online, it's called a DUTCH test and it's a urine test that you do. The one that I did was similar, where I had to pee into a cup 4 times throughout the day (upon waking up, mid-morning, afternoon and before bed if I recall correctly?)
It was very accurate. The test is not cheap but it's effective and don't you think it's better to know so you can address the issue rather than bury your head in the sand or ignore it?
Your Health is Your Wealth! ™ after all! 🙌🏻
You Might Like Our Perfect Harmony Pack?
This pack contains some incredibly supportive and potentially balancing products. You can read more about the pack over here, or click the image below.
Experiencing Hot Flashes?
You might like our other blog 'Help for Hot Flashes', we also have a pack specifically designed for women going through this common issue in both perimenopause and menopause.
REFERENCES
https://www.healthline.com/nutrition/balance-hormones#section1
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
https://drannagarrett.com/estrogen-dominance-the-good-bad-ugly-of-estrogen-metabolites/
https://pubmed.ncbi.nlm.nih.gov/23466396/
https://pubmed.ncbi.nlm.nih.gov/25926513/
https://pubmed.ncbi.nlm.nih.gov/26338891/
https://pubmed.ncbi.nlm.nih.gov/25833777/
https://pubmed.ncbi.nlm.nih.gov/16162447/
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
https://pubmed.ncbi.nlm.nih.gov/12909818/
https://pubmed.ncbi.nlm.nih.gov/10543671/
Disclaimer: This article is strictly for informational purposes and is not intended as health advice. Statements made have not been evaluated by the TGA and are not intended to treat, diagnose, cure or prevent and one should always consult with their trusted health professional before adding a new supplement to their diet.
