Three ways to help balance your hormones
If you are concerned about any of the conditions outlined above, or any other hormonal issues, consult your doctor for advice. Treating hormone-related health issues isn’t always one-size-fits all, however here are three things Dr Romm says can be useful.
TRY THE HORMONE INTELLIGENCE DIET
Dr Romm, says women can help balance their hormones by eating one serving of protein (poultry, low-mercury fish, eggs, legumes), a healthy fat (like avocado/olive oil/ghee) and two servings of vegetables at every meal.
She also recommends six to eight servings of vegetables a day, and up to two servings of fruit, one to two servings of slow carbs like grains, plus some nuts and seeds.
RESET YOUR BODY CLOCK
desynchronisation of the internal clock which keeps our hormones ticking. “Your female hormonal physiology is deeply entrained to your circadian timing system,” says Dr Romm, explaining that loss of circadian rhythm affects ovarian hormone production.
To reset, aim for seven to nine hours of good quality sleep each night, going to bed and getting up at roughly the same time, staying off electronic devices first thing in the morning and before bed, getting as much daylight as possible, eating healthily and at consistent times, and listening to your body clock, so when you feel you have less energy, rest or at least slow down if you can.
MANAGE STRESS
Signs that stress is affecting your hormones include sleep problems and fatigue, brain fog, extra weight around your middle, and back, neck, shoulder and/or jaw pain.
“Even relatively short stretches of stress can impact your sex hormones and cycles,” says Dr Romm.
“We have to take a radical, proactive stand in favour of our health by getting out of a chronic stress mindset and into one that intentionally invites inner calm and a slower, more rhythmic, natural pace of life,” she adds.
How? Dr Romm’s suggestions include assessing your priorities, and “paying attention to your inner landscape” by asking yourself how you feel, then trying to relax through mindfulness, having a bath, yoga, dancing, or anything else that calms you down.
“If you want to bring hormone health back into your life, reducing stress has got to be a commitment,” she says.