5 tips for establishing hormonal balance in women
Lack of sleep (or disruption of the natural circadian rhythm) can be one of the worst situations that contribute to hormonal imbalance (because the hormones in a woman’s body work according to schedule). Hormones (estrogen, testosterone, adrenaline and insulin) are very important chemical signals that participate in a large number of bodily functions. That’s why hormonal balance is important. Conventional treatments for hormone imbalances usually mean synthetic hormone replacement therapies, birth control pills, insulin injections, thyroid medication, and more. However, in many cases it is possible to naturally balance the hormones in the female body.
- Fats on the plate – the female body needs various types of fat to create hormones (including saturated fat and cholesterol). These essential fats are the building blocks for hormone production, maintain a low level of inflammation, boost metabolism and accelerate weight loss. Healthy fats have the opposite effect of refined carbohydrates, which cause inflammation and can disrupt hormonal balance. Eliminate fast and fried food from your diet, as well as all refined oils. Season salads with cold-pressed olive oil, sesame or linseed oil or hemp oil. Eat homemade butter in moderation instead of margarine. Eat fish, nuts, flax seeds and sunflower seeds often. Include hemp flour in your diet (if you have an excess or deficiency of progesterone). Hemp flour contains gamma-linolenic acid (GLA), which balances progesterone levels. Evening primrose oil is also an excellent source of gamma linolenic acid.
- Adaptogenic plants are very useful – they are plants that regulate hormones and protect the body from various diseases and excessive stress. Research shows that various adaptogens (for example ashwagarda, medicinal mushrooms, rhodiola and holy basil) strengthen immunity and fight against stress, strengthen the function of the thyroid gland, reduce the level of harmful cholesterol, relieve discomfort and depression, prevent damage to brain cells, regulate sugar and insulin levels in the blood and regulate the work of the adrenal gland. Ashwagarda, for example, can be tailored for both an accelerated and an underactive thyroid gland. This herb promotes the elimination of free radicals (which cause cell damage and regulate the work of the adrenal gland). Adrenal glands can become overworked due to excessive emotional, physical or mental stress (which leads to disruption of hormones such as adrenaline, cortisol and progesterone). Holy basil or “tulsi” helps regulate cortisol levels, so it has the effect of a natural remedy against anxiety and emotional stress. It removes harmful substances and heavy metals from the body, which can be the cause of hormone imbalance. Adaptogenic (medicinal) mushrooms help the body to cope with increased stress and strengthen the immune system. They have been used for more than 1,000 years in traditional Chinese medicine. They are rich in useful compounds (including polysaccharides and polysaccharide peptides, beta-glucans, glycoproteins and triterpenes).
- Emotions are important – doctors of traditional Chinese medicine believe that emotions are related to health. This means that addressing a disturbed emotional imbalance can affect hormones. They believe that fear causes an imbalance in the reproductive organs, kidneys and adrenal glands and affects the growth of cortisol levels. This can lead to serious conditions (polycystic ovary syndrome and infertility). If a person cannot deal with anger and is difficult to forgive, then this is reflected in the liver, which can cause an imbalance of estrogen. If a person is constantly worried (anxious), then this affects problems with insulin secretion. A person should learn to relax and be aware of his own emotions and find time to rest for at least half an hour every day. Breathe deeply and pay attention to each inhale and exhale. Meditate, hum, sing, say a prayer, or do whatever activity is available at that moment. Go for massage, acupuncture, yoga, swimming, tai-chi if you can. Walk, ride a bike, plant flowers, grow a garden if you can.
- Sleep is mandatory with a minimum of 7 hours of sleep – at midnight, cortisol, or the primary stress hormone, is regulated. That’s why people who go to bed late really never rest or sleep enough. Lack of sleep, long-term use of corticosteroids and chronic stress are the 3 most important factors that contribute to high cortisol levels. Sleep helps balance stress hormones, generate energy, and allow the body to recover properly. Excessive stress and poor sleep are associated with higher morning cortisol levels, decreased immunity, problems with work performance, and greater susceptibility to anxiety, depression, and weight gain. Ideally go to bed by 10pm to maximize hormone function. Stick to a regular sleep-wake cycle as much as possible.
- Mix a spoonful of lemon balm and a spoonful of chamomile because this tea is a great drink before bed. Repeat the process until it is necessary until sleep is regulated.