How to balance hormones naturally
At nutu, we are always investigating the ways in which we can support our bodies to operate effectively and foster overall well-being. Our endocrine system is a set of glands which create hormones in the body, and these can (and do) fluctuate over the course of our lives. Many women live, unknowingly, with hormonal imbalances, and these can have implications for every area of their lives: from the mental, to the physical, to the sexual.
Some of the signs that may indicate you have a hormonal imbalance are infertility, irregular periods, weight gain or weight loss, depression, anxiety, fatigue, low libido, hair loss or digestive issues. Again, these are different for everyone, and you may have one, a few or all of these symptoms. If you suspect that you are suffering from a hormonal imbalance, there are a few simple lifestyle changes you can adopt that could alleviate some of the symptoms and empower you to take control of your hormone health.
Aside from the more easy-to-identify physical manifestations of an imbalance, hormones can have an effect on your mindset, your emotions and your appearance. The process to get to a happy hormonal stasis is bio-individual, meaning it is different for everyone. Much of it comes down to diet: to have a healthy hormonal balance we need to have good digestion, healthy liver function and keep our blood-sugar levels stable. How do we do this? On a high level, a well-balanced, whole-food, plant-based diet will start to bring your body back to stasis, which also means limiting your intake of processed food, caffeine, alcohol and sugar (all of which create a toxic overload on the liver).
Western medicine often tells us that we have little control over our hormones, especially as women. Typically, if there is a hormonal imbalance, the immediate recommendation is medication. For some, hormone replacement therapy really and truly is the best solution, but for others they may not have access to them, there may be interactions with other medications, and certain studies have linked HRT with an increased risk of cancer.
There is no one right way to go about it—the real key to success in taking your hormonal balance into your own hands is by learning to listen to your own body. The following list contains simple solutions we can incorporate into our daily lives that can have a powerful impact on balancing your hormones and help you to reclaim your health.
BALANCE YOUR BLOOD SUGAR
One of the many functions of blood sugar is to transfer glucose to your muscle, brain and heart, and so if anything goes awry, it can have an adverse effect on your endocrine system. This is the most pertinent element of really taking charge of your hormonal health, and it’s also the most delicate to keep under control. Our blood sugar levels are constantly rising and falling in accordance with what we eat over the course of a single day. The way to manage your blood sugar level effectively is by monitoring and responding to your glucose levels throughout the day. Make sure you eat slowly and without stress. Truly take the time to sit down and have your lunch and chew your food. Try to make sure that you don’t wait until you’re absolutely starving to eat, which is when we’re the most likely to eat quickly, or overeat. Light exercise following a meal can also help, like taking a walk around your neighbourhood. A daily multivitamin can also be a powerful way to help balance blood sugar levels; Moringa Capsules have been known to help with blood sugar management.
Sleep plays a huge part in our overall wellbeing, and when we go to sleep too late, or get fewer than 7-8 hours a night, it can wreak havoc on our bodies and hormones. Try to get to sleep before 11pm each night, and avoid looking at your phone or watching TV for at least a full hour before you go to bed. Too much screen time in general can disrupt our hormones, which is why it’s important to be mindful and have a healthy approach to how much time we spend on our devices. It is recommended to create a “sleep hygiene” routine: use an eye shade and ear plugs, make sure your room is in total darkness, only use your bed for reading, sleeping and sex, and get into a routine of going to sleep and waking up at the same time each day.
Not all fats are created equal. If you can, try to avoid fats like vegetable oil, sunflower oil, peanut oil, canola oil, soybean oil and margarine. Instead, go for fats like grass-fed butter, cold-pressed olive oil, coconut oil, avocados and fatty fish (such as wild-caught salmon), high in Omega-3.
VITAMIN B6 FROM MORINGA
Supplementing your diet with our Moringa Powder or Moringa Leaf Tincture can be a boon to your health in many ways, and if you are focussed on bringing your body back into hormonal balance, implementing moringa into your diet is an excellent way to do it. Moringa has high levels of Vitamin B6, which helps your hormones in a multitude of ways. The body is unable to produce B6 itself, so we have to supplement with outside sources.
This one can be particularly difficult, but eradicating caffeine from your diet is a great way to rebalance your hormones. If this is completely out of the question for you, you can look for some less drastic alternatives like switching to matcha or another green tea, dropping consumption down to one cup a day, and never drinking coffee on an empty stomach.
Most people have varying degrees of magnesium deficiency due to the way our vegetables are grown (in mineral-depleted soil), and as a result of a stressful modern life. Our physiological reaction to stress is to rid our body of magnesium altogether, and since modern life is by definition full of stressors, most of us have depleted reserves of this dynamic mineral. Having sufficient magnesium levels helps to regulate cortisol levels, plays a part in balancing your blood sugar, promotes sleep and provides anti-inflammatory and thyroid support. You can incorporate magnesium by eating more dark leafy greens, routinely taking Epsom salt baths as well as taking our Moringa Leaf Tincture, which has high concentrations of magnesium.
CLEAN YOUR SKINCARE CABINET
Many mainstream skincare brands contain endocrine disrupting ingredients, which can wreak havoc on your hormones. From your shampoo, to face wash to moisturizer, you may want to consider doing a clear-out of your beauty bag and replacing any toxic products with natural alternatives. At nutu, we are committed to using only natural ingredients. Our Moringa Rose Salve is an excellent balm and night cream.
Diet, sleep, and supplements are the easiest and most effective ways to help you start reaching a more harmonious hormonal balance in your body. At nutu, we are always investigating the ways in which we can support our bodies to operate effectively and foster overall well-being. Hormonal health balance is an extensive and fascinating subject, which can provide great relief for many people: especially when studied in-depth. If you are curious to learn more about your own hormonal health, we recommend seeing a doctor who specializes in functional medicine. We also love The Hormone Cure by Sara Gottfried, MD and WomanCode by Alisa Vitti, which are two excellent resources to learn more about the intricacies of hormone health.
Contributor : Nora Logan - holistic health coach