Top 5 tips for balanced hormones.

Hormones are a barometer of our overall health.  When things are not balanced in one or more areas of our body it is often reflected in our hormones. When balancing hormones there are few things that you can work on at home, and they encompass all aspects of your health.  My 5 top tips to help you balance hormones are:

1. Get enough restful and rejuvenating sleep – make it a priority, turn off electronic devices 2 hours before going to bed.  Make it a ritual so that you tell your brain that it is time to go to sleep and to get that melatonin high enough to get some rejuvenating sleep. Natural melatonin secretion peaks at around 9pm. Ideally get to bed between 9-10pm.  Ensure that you also wake up at a similar time every day, even when on holidays, as this helps to keep your cortisol secretions (the ones that get you up and moving in the morning) balanced and helps to balance your melatonin also at the end of the day.  Get outside for some early morning sunlight which kick starts your circadian rhythm and helps with melatonin secretion later in the day.
2. Microbiome balance – Your microbiome plays a significant role in hormonal balance, in particular oestrogen.  Inside our gut we have something called the estrobolome, which is a group of bacteria within the microbiome that are responsible for metabolising oestrogen.  When this is imbalanced, it can lead to poor breakdown and metabolism of oestrogen leading to recirculation and therefore eventual excess levels. Excess oestrogen can be a contributing factor to unpleasant PMS symptoms like cramping, bloating, clotting, tender breasts and severe mood swings.  Eating a diet rich in prebiotic foods, which feed the good bacteria in your gut) such as garlic, onion, leeks, asparagus, globe artichoke.  As well as eating a diet rich in probiotics (give your microbiome a helping hand) such as sauerkraut, kimchi, kefir, kombucha, yoghurt and sourdough products.
3. Manage stress by stimulating your vagus nerve with activities like yoga, meditation, deep belly breathing, chanting, laughing, singing, mindfulness, self-care, not taking on too much, massage, Epson salt baths can all help with managing stress.
4. Eat a balanced diet –
   1. Eat organic food were possible – look at the Dirty dozen and clean 15 list from EWG website.
   1. Drink at least 2 litres of water or herbal tea.
   1. Reduce alcohol to no more than 3 drinks per week and reduce caffeinated drinks to 3 per week and don’t have any caffeinated drinks after 12pm as this can affect your ability to get to sleep.
   1. Reduce sugar, refined carbohydrates, and processed foods as they have additives, sugars, colourings, and other additives that are not helpful to your body.
   1. Eat a source of protein at every meal – protein comes from meat, small cold-water fish, eggs, dairy, nuts and seeds, legumes and pulses, and wholegrains. 
   1. Ensure you have some good fats every day such as olive oil, coconut oil, nut and seed oils, butter, ghee, nuts and seeds, fish, avocado. 
   1. A rainbow of vegetables, at least 3 cups every day and include your dark green leafy vegetables as well.
5. Get moving – doing some gym, dance, walking, gardening, or some form of exercise that you truly enjoy at least 4 days of the week for 30mins to 1 hour. A combination of cardiovascular as well as weights and stretching is great for balancing hormones. Exercise helps balance hormones which help to lose fat and build muscle and is good for your soul.