Nurturing Your Hormones: Five Simple Changes You Can Make Now

Taking care of your hormones is a journey of understanding and discovering. At Eden, we are passionate about helping people begin their hormonal health journey to ensure they feel their absolute best. 

Our hormones play such an important part in our overall health and well-being, and even the smallest imbalance can leave us feeling moody, tired, and out of sync. In this week’s blog, we discover how to restore calm and rebalance your hormonal health naturally.

It’s important to understand the importance of healthy hormones and to nurture and support them naturally. Unlocking this knowledge is key to optimising your overall health, both short and long-term. 

Our body contains about fifty hormones, all of which play an essential role in our overall health and well-being. Some roles include regulating various bodily functions, influencing mood and energy levels, sleep cycle, blood pressure, blood sugar regulation, managing metabolism and supporting your reproductive health. 

Following certain lifestyle practices can help to naturally balance your hormones. Here are five simple changes you can make now to support your hormone health journey.

1. Balance your nutritional intake

One of the most effective ways to nurture your hormones is through nourishment. The best foods for hormone health include whole, nutrient-rich foods, such as leafy greens, lean proteins, healthy fats, and complex carbohydrates. Incorporate foods rich in omega-3 fatty acids, like salmon and chia seeds, which are known for their hormone-balancing properties.

Protein is also important when it comes to producing peptide hormones as well as the amino acids that your body can’t make on its own. These play a crucial role in regulating growth, energy metabolism appetite, stress, and reproduction in your body. Protein intake also influences your appetite and food intake. If you tend to reach for a 3pm sugary snack, it may be that you’re not eating enough protein throughout the day. Ideally, adults should consume 15-30 grams of protein (around the size of your palm) per meal.

2. Prioritise your gut health

Can gut health affect hormones? And how do you know if your gut health is unhealthy? 

Your gut contains more than 100 trillion friendly bacteria, and your gut microbiome plays a crucial role in metabolising hormones and regulating levels in your body. These bacteria can affect your hormones in both a positive and negative way, by indicating when you are full, modulating insulin resistance, managing your weight and even helping to reduce inflammation within your body. 

To support gut health, include probiotic-rich foods like yogurt, kefir, and sauerkraut in your diet. Fibre-rich foods such as fruits, in particular apples and peaches, vegetables, like broccoli and asparagus, nuts, legumes such as black beans and chickpeas, and whole grains, such as oats and quinoa, also promote a healthy gut microbiome. 

Reduce sugary foods as much as possible and prioritise keeping your body hydrated. It may be useful to discuss the possibilities of a prebiotic or probiotic with a health professional. Prioritising sleep is also important and can go a long way to helping restore your gut health to its optimal state.

3. Manage your stress

Chronic stress can disrupt hormone balance, leading to imbalances that may affect mood, energy levels, and overall well-being. The hormone cortisol helps your body respond and cope with stress. However, long-term or chronic stress can cause your cortisol levels to remain elevated, which can stimulate your appetite, leading to your desire for sugary snacks and high-fat foods. 

You can incorporate stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature. Prioritise self-care activities that help you unwind and relax, such as listening to your favourite music and simply enjoying some idle time in the bathtub, in nature, or while enjoying a gentle walk. Just five minutes of self-care each day can go a long way to reducing your overall stress.

4. Reset your sleep schedule

Quality sleep is essential for hormone health, as it allows the body to rest, repair, and regulate hormone production. Aim for seven to nine hours of uninterrupted sleep each night to support optimal hormone balance. 

Good sleep habits are a must. You can create a relaxing bedtime routine by limiting your exposure to screens before bed and ensuring your sleep environment is conducive to restful sleep. Make sure you aren’t too hot, or too cold, reduce any outside noise or light, or try to get to bed at the same time each evening. 

5. Move your body every day

Exercise doesn’t have to be an exhausting activity. Gentle movement, every day, can go a long way to improving your overall health and your hormonal balance as it reduces insulin levels, which can, in turn, help you to manage your weight and energy levels. 

Engage in regular exercise that incorporates both cardiovascular activity and strength training to support overall health and hormone balance. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Participating in activities you enjoy will also help you commit to a regular exercise routine. You don’t necessarily need to sweat it out in the weights room, simple exercise like walking may increase key hormone levels and help to improve your overall sense of wellbeing. 

By implementing these simple changes into your daily routine, you can support healthy hormone balance and optimise your overall well-being. Remember, small adjustments can lead to significant improvements in hormone health over time. By prioritising your self-care, nourishing your body with wholesome foods, and listening to your body’s signals, you have taken a positive step towards supporting your hormonal journey towards health and vitality.