Top Self-Care Tips to Balance Your Hormones Naturally

By Dr. Amina Hersi

Top Self-Care Tips to Balance Your Hormones Naturally

Maintaining hormonal balance is crucial for women's health, especially for those dealing with conditions like PCOS (Polycystic Ovary Syndrome), endometriosis, adenomyosis and/or fibroids that can affect fertility and overall well-being.

Self-care plays a vital role in managing hormonal health. Here are some effective self-care strategies to help balance your hormones naturally.

 

1.Prioritise Quality Sleep

Importance of Sleep for Hormonal Health

Getting enough quality sleep is essential for hormonal regulation. Sleep deprivation can lead to imbalances in hormones like cortisol, insulin, and ghrelin, which can impact blood glucose levels and appetite control. For women with PCOS, sleep quality is particularly important as it can influence insulin resistance and weight management.

Some of the best ways to improve your sleep is to:

  1. make sure your room is nice and cool. Studies have shown a cooler room allows you to fall asleep more quickly and deeply.
  2. unwind before bed - take time to pamper yourself, take a relaxing bath and apply your favourite moisturiser. This helps establish a routine to help your body know its time for bed but it also allows a drop in temperature to help you fall asleep. 
  3. a dark room allows your body to follow it's natural circadian rhythm. Our brains interpret the blue light from devices as daylight!
  4. consider blue light blockers on your electronics. I set mine to kick in as soon as the sun sets. 
  5. go for a morning walk or open those blinds. Expose your body to natural sunlight to support the circadian rhythm. 


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Blood Glucose Support 

proper sleep helps regulate blood glucose levels, which is critical for hormonal health. Research shows that inadequate sleep can impair glucose metabolism, increasing insulin resistance. 

Ensuring you get 7-9 hours of sleep per night can support better blood sugar control and overall hormonal balance.

 

2. Journaling and Gratitude Practices

Benefits of Journaling

Journaling can be a powerful tool for managing stress and emotions, which in turn supports hormonal health. Writing about your thoughts and feelings can help reduce cortisol levels and improve mental clarity. For women dealing with PCOS, journaling can provide a therapeutic outlet to navigate the emotional challenges associated with the condition .

Practising Gratitude

Incorporating gratitude into your daily routine can significantly impact your hormonal health. Studies suggest that practising gratitude can lower stress levels and boost mood by increasing levels of dopamine and serotonin, the body's feel-good hormones. By focusing on positive aspects of life, you can create a more balanced emotional state, which supports overall hormonal health.

 

3. Positive Affirmations

Boosting Self-Esteem

Positive affirmations can help improve self-esteem and combat the negative self-image that often accompanies PCOS. Regularly affirming positive statements about oneself can help shift negative thought patterns and enhance self-worth. This mental shift can reduce stress and improve hormonal balance by lowering cortisol levels .

Impact on PCOS

Women with PCOS often struggle with self-esteem due to symptoms like weight gain, acne, and hair loss. Positive affirmations can provide a mental boost, encouraging a more positive self-image and reducing the psychological stress that exacerbates hormonal imbalances .

**Tip:** Use our free daily affirmation cards to boost your self-esteem and support your hormonal health. [view]

 

4. Regular Physical Activity

Exercise and Hormonal Balance

Engaging in regular physical activity is vital for maintaining hormonal balance. Exercise helps regulate insulin levels, improve mood, and reduce stress. Activities like yoga, walking, and strength training can be particularly beneficial for women’s health and fertility. For those with hormonal problems like: PCOS, regular exercise can help manage weight and reduce insulin resistance .

Mental Health Benefits

Physical activity also promotes the release of endorphins, which are natural mood lifters. This can help alleviate symptoms of depression and anxiety, which are common in women with PCOS, and improve overall emotional well-being .

 

5. Balanced Diet and Nutrition

Nutrient-Rich Foods

A balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats supports hormonal health. Certain nutrients, like omega-3 fatty acids, zinc, and magnesium, play key roles in hormone production and regulation. For example, omega-3s found in fish and flaxseeds can help reduce inflammation and improve insulin sensitivity .

Having Processed Foods in moderation

Limiting intake of processed foods, refined sugars, and trans fats is crucial for maintaining stable blood glucose levels and reducing hormonal imbalances. Diets lower in ultra-processed foods can reduce inflammation which drives many hormonal imbalances like endometriosis and PCOS. Remember eating processed foods does not cause these issues but it can increase the severity of symptoms. 

**Tip:** Our supplements can help support your nutritional needs & hormonal health. [Discover more]

 

6. Stress Management Techniques

Mindfulness and Meditation

Practising mindfulness and meditation can significantly reduce stress and support hormonal balance. Techniques like deep breathing, progressive muscle relaxation, and guided imagery can help lower cortisol levels and promote a state of calm .

Time Management and Self-Care

Effective time management and setting aside time for self-care activities can prevent burnout and reduce stress. Engaging in hobbies, spending time in nature, and ensuring regular relaxation can all contribute to better hormonal health .

Conclusion

Incorporating self-care practices such as quality sleep, journaling, practising gratitude, positive affirmations, regular physical activity, balanced nutrition, and effective stress management can significantly benefit hormonal health. These strategies can help manage stress, improve sleep quality, boost self-esteem, and support overall well-being. By prioritising self-care, you can take proactive steps towards achieving better hormonal balance and enhancing women's health, fertility, and managing conditions like PCOS.

References

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3. Smyth, J. M., & Pennebaker, J. W. (2008). Exploring the boundary conditions of expressive writing: In search of the right recipe. *British Journal of Health Psychology*, 13(1), 1-7. [Link]
4. Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. *Journal of Clinical Psychology*, 69(8), 846-855. [Link]
5. Critcher, C. R., & Dunning, D. (2015). Self-affirmations provide a broader perspective on self-threat. *Personality and Social Psychology Bulletin*, 41(1), 3-18. [Link]
6. Dokras, A. (2016). Mood and anxiety disorders in women with PCOS. *Steroids*, 115, 42-45. [Link]
7. Greenwood, E. A., Pasch, L. A., Cedars, M. I., Legro, R. S., Huddleston, H. G., & Polotsky, A. J. (2019). Association among depression, anxiety, and quality of life in women with polycystic ovary syndrome. *American Journal of Obstetrics and Gynecology*, 220(6), 565.e1-565.e7. [Link]
8. Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. *Frontiers in Psychiatry*, 4, 27. [Link]
9. Lichtenstein, A. H., & Russell, R. M. (2005). Essential nutrients: Food or supplements? Where should the emphasis be? *JAMA*, 294(3), 351-358. [Link]
10. Chrousos, G. P. (2009). Stress and disorders of the stress system. *Nature Reviews Endocrinology*, 5(7), 374-381. [Link]
11. Kiecolt-Glaser, J. K., Christian, L. M., Andridge, R., Hwang, B. S., Malarkey, W. B., & Glaser, R. (2012). Daily stressors, past depression, and metabolic responses to high-fat meals: A novel path to obesity. *Biological Psychiatry*, 77(7), 653-660. [Link]
12. Albers, S. (2019). Hobbies and Your Health: The Benefits of Having Hobbies. *Cleveland Clinic*. [Link]

By incorporating these self-care practices into your daily routine, you can support your hormonal health and overall well-being.

 

 

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