Feeling Off? Try These 11 Hormone-Balancing Hacks

At Optimal Bio, we constantly talk about the importance of achieving hormonal balance for overall well-being. That is because we know hormones influence many aspects of health including mood, energy levels, metabolism, and reproductive health. In this newsletter we will explain why hormonal imbalance occurs and share some lifestyle changes you can make to help optimize your hormones.

Hormone imbalances occur from a multitude of factors, including:

• Chronic stress – which can disrupt hormone levels, particularly cortisol, which consequently affects other hormones like thyroid, insulin, progesterone, estrogen, and testosterone.
• Poor dietary habits – a diet high in processed foods, sugar, and unhealthy fats, can also contribute to hormonal imbalances by resulting in poor nutrient uptake, insulin resistance, nutrient deficiencies (ex. Vitamin D, magnesium, B vitamins), and promoting inflammation.
• Insufficient sleep or irregular sleep patterns – disrupt the body’s hormonal equilibrium by affecting hormones like cortisol, growth hormone, and leptin, a hormone that regulates appetite.
• Environmental toxins and exposure to endocrine-disrupting chemicals (EDCs) – found in plastics, pesticides, mycotoxins, and household products can greatly interfere with hormone function. These chemicals mimic or block the action of hormones in the body.
• Excessive exercise with a lack of recovery (overtraining) can result in hormone imbalances.
• Other factors include medications/birth control, menopause, the microbiome, and medical conditions.

Hormone imbalances can stem from a combination of these factors and they may vary greatly between individuals.

In addition to BHRT, we can begin to address these underlying causes via lifestyle modifications, stress management techniques, and proper nutrition.

Here are 11 ways to support hormone balance:

1. Get outside! Studies suggest a range from 10-30 minutes of midday sun per day to support vitamin D levels within the body.
2. Manage stress. Chronic stress can elevate cortisol levels, which leads to hormonal imbalances. Mindfulness practices such as yoga and meditation have been shown to reduce cortisol levels.
3. Consume plenty of healthy fats – especially fatty fish as it is high in Omega-3 fatty acids, which can reduce inflammation and improve hormone function.
4. Lower sugar intake. Less sugar in your diet can lead to less inflammation overall. Minimizing added sugar intake can greatly impact hormone function for the better by reducing chances for conditions such as diabetes and obesity.
5. Prioritize gut health. Your gut contains more than 100 trillion bacteria, which can both positively or negatively impact hormones. Your gut microbiome plays a role in modulating insulin resistance and feelings of fullness which both impact hormone regulation.
6. Reduce exposure to endocrine disrupting chemicals. Avoid exposure to chemicals like BPA and parabens as these can interfere with hormone function. Take this one in steps as it can become overwhelming to think about the hundreds of chemicals we are exposed to daily. Shop organic, throw away your candles and air fresheners, switch up your beauty and cleaning products little by little. Take small steps towards the ultimate goal.
7. Improve sleep hygiene. A healthy adult requires 7-9 hours of sleep for optimal health. To create a normal sleep routine, try to go to bed and wake up at the same time to support optimal hormone balance. Studies have shown that just a week of sleep restriction from 8 hrs to 5 hrs a night can lower testosterone levels, thyroid hormones, energy, libido and focus.
8. Practice cold exposure. Regular cold exposure (even 3 min cold showers) can help regulate cortisol (the stress hormone) and stimulate the thyroid gland! Exposure to cold has also been shown to have a positive effect on mood, likely due to an increase in endorphins and dopamine, which can help reduce symptoms of anxiety and depression.
9. Eat enough protein at every meal. Not only does protein provide essential amino acids that your body can’t make on its own, but your body also needs it to produce peptide hormones. These peptide hormones play crucial roles in regulating things like growth, energy metabolism, appetite, stress and reproduction.
10. Reduce excessive caffeine and alcohol intake. Excess caffeine and alcohol can interfere with your hormones, especially cortisol and estrogen, so best to limit consumption.
11. Move your body! Physical activity, especially strength training and aerobic exercises, strongly influences hormonal health. It improves blood flow to muscles, increases insulin sensitivity, and supports a healthy weight, which plays a key role in hormone balance. Remember to recover properly and not to overdo it for optimal results.

Incorporating these strategies into your daily routine can help support hormonal health naturally over time.

As always, we are here to help you optimize your hormones and your well-being! If you want to take a deep dive into your health or would like to talk through your current goals, give us a call to schedule a complimentary wellness consultation!