Millions of women (and men) suffer from weight gain, mood swings, low libido, fatigue, and brain fog today. These common health issues can be a sign of hormone imbalance. It’s our bodies telling us that something is wrong. The cause could be our diet, stress, or the myriad chemicals we ingest, breathe or come in contact with on a daily basis. Left untreated, hormone imbalance can lead to diseases such as obesity, breast cancer, thyroid disease, PCOS (Polycystic Ovarian Syndrome) and even osteoporosis.
Mainstream medical protocols would call for a prescription drug to treat hormone imbalance or the diseases associated with it. But what if you could achieve balance or homeostasis by altering your lifestyle habits or changing something you eat? What if we could identify the root cause of your imbalance and focus on the underlying origin of your health issues?
First, find out what’s off-kilter and test your hormone levels with a functional medicine doctor. Or, get a DUTCH test through me! This is the new gold standard for testing hormone metabolites via urine.
If you have some minor issues like high cortisol or excess estrogen, you can try some of these lifestyle management techniques to correct the imbalance:
- Manage your stress. Stress has a huge impact on our health. External stressors (like work, traffic, and family issues) can be managed with deep breathing, meditation, yoga, journaling, and massage, but don’t forget about internal stress such as food intolerance or allergies that can raise cortisol levels as well. Create a food journal and write down how you feel after a meal and note if you get gassy, bloated or have digestive issues. You could have a food intolerance. Take 10 minutes a day to unwind and have time exclusively for yourself. Do what makes you happy!
Did you know? Stress is the top reason behind most doctor visits today. It starts as pain and inflammation in the body; which leads to disease.
- Nix the chemicals. Every day we come into contact with chemicals that can disrupt our delicate hormone levels. These chemicals (BPA, parabens, fragrance, and fluoride in our water) are endocrine disruptors, meaning they can block or mimic estrogen in our bodies, influence thyroid-hormone signaling and block egg production in the ovaries. Look for BPA-free canned foods, paraben-free personal care products, choose fragrance-free items, use a refillable stainless steel or glass water bottle, get a high-quality water filter and choose fluoride-free toothpaste.
Did you know? Choosing a "BPA-free" product may not be safe either. Companies are using Bisphenol F or S to replace BPA products. Nix the plastic altogether and go for glass, stainless or ceramic containers.
- Move your body, but not too much. We all know exercise is important, but did you know that 30 minutes of exercise per day can lower cortisol levels and help flush excess estrogen from the body? Find an exercise that you like, even if it’s just dancing around your living room.
Did you know? Too much exercise, like suddenly training for a marathon or long-distance running may tax or stress the body and raise cortisol levels.
- Get Supplement Savvy. Fish Oil, Rhodiola, and ashwagandha have all been proven to lower cortisol levels. Di-indolemethane (DIM) has been proven to reduce excess estrogen levels. Doctors recommend 200 mg of DIM per day. But, test first to make sure you even need it!
Did you know? Some supplements are filled with gluten, artificial colors, fillers and preservatives. Read every label! Or, work with me to get pharmaceutical-grade supplements that can drastically improve your health.
- Get Happy. When we smile or laugh, endorphins are released and that lowers cortisol levels. Connect with a friend, see a funny movie, volunteer, join a group of like-minded people, or act like a kid (ride a roller coaster, play a fun game, color, do a puzzle)!
- Eat Nutrient-Dense Whole Foods. Make sure you’re getting enough fiber, cruciferous veggies, sprouted whole grains, and lean protein. Drink lots of filtered water. Eat less (or no) meat & dairy from conventionally raised animals, cut caffeine and lower alcohol consumption. Don’t eat soy and nix the vegetable oils, like corn, canola and soybean oil.
Did you know? Chia seeds can detoxify your colon because of their mucilaginous fiber that carries away toxins like excess estrogen.
Want to learn even more tips and tricks to balance your hormones and lose weight? Work with me in my Hormone Balancing Program with DUTCH testing. Don't guess, TEST!