When it comes to managing hormone balance, individualized approaches are crucial, taking into account specific conditions and what Ayurveda calls one’s “constitution”. However, there are universal principles that pave the way for overall health improvement. Embracing the principles of diet, lifestyle, and stress management serves as the cornerstone for addressing diverse health concerns.
While the focus of this post is on achieving and sustaining hormone balance, the insights shared here are valuable for enhancing general well-being, irrespective of your unique health needs.
Ahara: Diet & Food for Hormone Health
Dealing with hormone imbalance can be a complex journey, as hormone health is intricately linked to various aspects of our lifestyle. In my personal experience, I discovered that an incomplete understanding of hypothyroidism led to a realization that our endocrine system requires a holistic and harmonious approach.
Stress and the lack of proper guidance on exercise and diet exacerbated my hormone imbalance. However, my journey took a positive turn when I delved into the wisdom of my people’s medicine, the Unani Tibb, along with Ayurvedic Nutrition, Traditional Chinese Medicine (TCM), and Yoga Therapy.
Drawing from these “Eastern” philosophies, I prescribe a four-tier approach to achieving and maintaining hormone health: Ahara (diet, food), Vihara (lifestyle), Achara (behavior), and Oshaudi (herbs/herbal therapy). These traditions suggest that these tiers are interconnected and influence one another.
To begin, let’s focus on Ahara, encompassing the dietary and food aspects crucial for hormone health. By incorporating specific food items, we can take a proactive step towards balancing our hormones. Later, we will explore the remaining tiers that complete this holistic approach to wellness.
Optimizing Your Health: Know Body’s Unique Needs
It’s essential to remember that moderation is key, even with beneficial foods. When it comes to consuming these nutrient-rich foods, it’s crucial to consider your individual needs. For example, while healthy fats are beneficial, individuals with a Kapha constitution should consume them in smaller quantities, whereas Vata individuals will benefit from incorporating ample fat/oil into their diet. Similarly, exercise preferences should be tailored to individual constitutions; Kapha types can engage in more intense workouts, while Pitta types may need to opt for more moderate activities to prevent overheating.
Moreover, it’s important to recognize that various factors such as seasonal changes, age, shifts in diet, and exercise routines can constantly impact your needs. No textbook or expert can understand your body better than you can. Listening to your body is crucial, as it will signal what it requires based on your unique circumstances.
Amazing Dark Greens: Proven for Better Hormone Health
Dark green veggies play a crucial role in hormone balance and production. These nutrient-packed greens, such as kale, spinach, and broccoli, are rich in essential nutrients like magnesium, calcium, iron, zinc, folate, vitamin A, and vitamin C, all of which are vital for hormone synthesis. For instance, vitamin A is essential for ovulation preparation, while folate aids in protecting cervical cells and reducing the risk of cervical cancer.
Moreover, these veggies act as natural detoxifiers, relieving the liver from overexertion. By supporting the liver’s detoxification processes, dark green veggies enable the liver to focus more energy on hormone metabolism and balance. By incorporating these greens into your daily diet through salads, soups, or smoothies, you can provide your body with the necessary nutrients for optimal hormone function.
For more green recipe ideas and a favourite green smoothie recipe, visit our website. Additionally, consider enhancing your salads with liver-supporting ingredients like dandelion or parsley to further boost your hormonal health. Embracing dark green veggies as a regular part of your diet can significantly contribute to hormonal balance and overall well-being.
Are you using these remarkable Herbs?
When it comes to hormone-friendly herbs, mint, licorice, and stinging nettle are powerful allies that can be effortlessly incorporated into your daily routine. These herbs can be infused into soothing teas or seamlessly blended into smoothies, oatmeals, salads, or soups, offering a delightful and health-boosting touch to your meals.
Mint
This refreshing herb, particularly spearmint, not only adds a burst of flavor to your smoothies but also offers hormone-balancing benefits. It aids in reducing free testosterone levels, potentially assisting in managing acne. Moreover, spearmint can elevate luteinizing hormone (LH), follicular stimulating hormone (FSH), and estradiol, ultimately promoting ovulation and fertility.
Licorice
Known for its naturally sweet taste, licorice is a valuable herb for hormone balance. When used mindfully, it can help regulate cortisol levels and lower testosterone, addressing common symptoms associated with conditions like PCOS, such as hirsutism. However, it’s essential to consume licorice cautiously, as excessive intake may lead to increased blood pressure.
Stinging Nettle
Whether in tincture form or brewed into a comforting tea, stinging nettle offers a myriad of health benefits. From easing seasonal allergies to supporting respiratory health and digestion, this herb is a versatile addition to your wellness routine. Additionally, it possesses anti-inflammatory properties and can aid in lowering testosterone and blood sugar levels. Whether you prefer it in a soothing tea, nutrient-packed smoothie, or as a flavorful addition to your meals, nettle can provide a natural and effective way to nurture your hormonal health.
Reishi
When it comes to adaptogens, Red Reishi stands out as a true game-changer. This powerful mushroom is known for its remarkable ability to help the body adapt to stress, making it a must-have for those seeking natural stress relief. Additionally, Red Reishi has been found to possess anti-androgenic effects, making it a valuable ally in maintaining hormonal balance.
Incorporating Red Reishi into your daily routine is easy and versatile. Whether in the form of teas, powdered supplements for convenient integration into various dishes and beverages, or as a key ingredient in lattes and healthy hot chocolates, this potent mushroom can be seamlessly integrated into your wellness regimen.
To experience the full benefits of Red Reishi, it is crucial to source it from reputable suppliers.
In addition to Red Reishi, consider incorporating other powerful natural ingredients like marjoram, dandelion, ginger, and rosemary into your diet. These botanical treasures can elevate the flavor and nutritional profile of your morning smoothies, salad dressings, and dips, promoting a delicious and wholesome approach to wellness.
The Truth About Healthy Fats for Hormone Balance
When dealing with period problems and hormone imbalances, incorporating healthy fats into your diet is essential. Healthy fats not only help in providing a feeling of fullness for extended periods but also play a significant role in nourishing hormones. By integrating at least one source of healthy fat into every meal and snack, you can positively impact your hormone health.
Some excellent sources of healthy fats include avocados, ground flax seeds, sesame seeds, pumpkin seeds, raw nuts (especially walnuts), and hemp seeds. Hemp seeds, in particular, stand out as a favorite choice due to their rich protein content, low carb nature, and optimal omega-3 to omega-6 ratio. Additionally, they provide essential nutrients such as magnesium, potassium, and zinc, crucial for maintaining hormone balance.
Sesame seeds are another valuable option, especially for their role in enhancing hormone health. They are high in zinc, which supports progesterone production. Furthermore, sesame seeds contain lignans that aid in blocking excess estrogen, potentially reducing the risk of breast cancer for menopausal women. Incorporating sesame seeds into salad dressings, much like tahini, is a convenient and delicious way to benefit from their hormone-nourishing properties.
By consciously including these healthy fats in your diet, you can play a proactive role in addressing period problems and hormone imbalances, while also boosting overall health and well-being.
Herbs and Spices for Optimal Digestion
When it comes to digestion, different individuals have varying needs. While some may effortlessly increase their fiber intake, others may struggle with digestive issues, especially after making dietary adjustments. In such cases, incorporating food combining principles and integrating spices and herbs into your diet can aid in strengthening your metabolism. After all, consuming healthy food will not yield the desired results if your body struggles to digest it.
A well-functioning digestive system is crucial for overall health, including hormone balance. By maintaining a healthy bowel movement, you can effectively eliminate excess hormones from your body, highlighting the interconnectivity of our bodily functions.
To enhance digestion and metabolic function, consider adopting daily habits such as drinking warm water instead of consuming cold beverages, making lunch your largest meal, and incorporating warming spices like pippali (long pepper), cinnamon, cloves, fenugreek, fennel, and cayenne pepper into your meals. Additionally, starting your day with a glass of lemon water and chewing fennel seeds before and after meals can also be beneficial.
VIHARA (LIFESTYLE) + ACHARA (BEHAVIOUR): STRESS REDUCTION
Incorporating VIHARA (LIFESTYLE) + ACHARA (BEHAVIOUR) in your daily routine can significantly reduce stress and promote overall well-being. This combination of habits and behaviors encompasses how you interact with yourself, others, and the world, ultimately contributing to a more balanced and harmonious life.
Maintaining a sense of calm is essential for optimal health. According to Traditional Chinese Medicine, achieving harmony between yin (calming, building energy) and yang (digesting, acting energy) is crucial. In today’s high-stress environment, it’s common for stress hormones to overwhelm our system, leading to imbalances and health issues. Implementing stress reduction strategies, such as using calming essential oils, practicing meditation, receiving acupuncture, or engaging in nature walks, swimming, or yoga, can help manage stress levels.
Establishing healthy boundaries in relationships is equally important. Respecting oneself and garnering respect from others fosters a supportive and nurturing environment. Embracing the art of not reacting but responding mindfully can also contribute to a more harmonious existence.
Prioritizing your mental and physical health by embracing these practices is essential for a fulfilling and balanced life.
Move it. Don’t force yourself to be the best runner, the fastest swimmer, or the more flexible yogi, BUT do move your body, ideally in natyre. Exercise helps elimination, increases dopamine levels in the brain, helps to reduce stress and keeps cortisol levels in balance. It also assists in stabilizing blood sugar levels which helps with insulin sensitivity. Exercising regularly can also boost estrogen levels and temper menopause symptoms.
Herbs and Supplements
I often talk about maca because it gives me energy, helps regulate my cycles, and tastes great in breakfast bowls! I recommend looking into Vitex for PCOS and weight gain, and some cases of irregular periods, and black cohosh for night sweats. Shatavari helps with anger, irritability, and hot flashes. Everyone should consider magnesium, which helps with energy, focus, stress, blood sugar, PCOS, pre-diabetes, and sleep. Make sure to buy from a reputable company and consider magnesium citrate for better absorption. Always consult with your healthcare provider.
Editor’s note: The information in this article is not a substitute for professional medical advice, diagnosis, or treatment.
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