Hormonal imbalances can sneak up on us. And honestly, disrupt our day-to-day lives. You may not even notice some imbalances! Well, fear not! I got you. There are simple yet effective ways to keep our hormones happy and our bodies in balance. From the foods we eat to the items we use daily, small changes can lead to significant improvements in our well-being. Here are my personal top 10 hacks for managing hormones:
1. Swap Sugar with Plant-Based Alternatives
Why not sweeten your life naturally? Switch your usual white sugar for something kinder to your blood sugar levels like Stevia or Monk Fruit. These sweeteners come from plants and are often many times sweeter than sugar, meaning you need less to achieve the same level of sweetness. Your cocktails, coffee, or tea will thank you, and your body will experience less of those harsh sugar spikes.
2. Supplement with NAC
N-acetyl cysteine (NAC) might be the helping hand your body needs. This powerful compound supports detoxification, balances insulin, and reduces inflammation. Plus, it’s a superhero when it comes to alleviating PMS symptoms!
3. Rethink Your Deodorant
Are you inadvertently applying hormone disruptors straight to your skin? Many deodorants contain Parabens, Phthalates, and Fragrance, all of which can mess with your hormonal balance. Often used as preservatives, parabens can mimic estrogen in the body, leading to hormone disruption and potential health risks. Phthalates are chemicals are used to make fragrances last longer, but they can interfere with hormone function and negatively impact reproductive health.Check your labels and opt for cleaner brands like Humble or Hey Humans.
4. ACV for Blood Sugar Balance
Before stepping out for that dinner party, consider a glass of water with a capful of apple cider vinegar. Not only does it help balance your blood sugar, but it also increases insulin sensitivity — a small step with substantial benefits.
5. Identify Your Stress Signal & Dry Brush
Stress influences our hormones dramatically, so it’s essential to know what sets off your stress response. It could be traffic, a tight deadline, or even social situations. By recognizing these signals, you can better manage your reactions and maintain hormonal harmony.
Much in the way that massage can shift your nervous system OUT of a fight-flight stress response and into a rest-relax state, so can dry brushing. Add this to your stress management tool box for when you need to switch things up.
6. Snack on Almonds
Almonds are not only deliciously crunchy but also rich in fatty acids that help stabilize blood sugar. Since almonds are rich in monounsaturated fatty acids (good fats) — they work to slow the rate at which sugar (glucose) is released into your blood. Enjoy them as a snack, and keep that glucose release steady. This is great news for patients who are not only struggling to manage their blood sugar, but are also struggling with Insulin Resistance and/or PCOS.
7. Morning Salt Water Ritual
Starting your day with a pinch of salt in your first glass of water can be a game-changer. You’ll not only rehydrate but also support your adrenal glands — your body’s stress managers. (But PLEASE pass on the traditional table salt! It’s refined sodium chloride, devoid of minerals). Instead, opt for Celtic Sea Salt or Pink Himalayan Salt.
8. Optimal Vitamin D3 + K2 Supplementation
Especially during the darker months, Vitamin D can drop to concerning levels. Work with your healthcare provider to find the right dose for you and consider high-quality supplements to keep your levels optimal.
9. Ditch Synthetic Scents
Fragrance is not your friend. Often, it’s a cocktail of chemicals like acetone and ethanol, known endocrine disruptors. Fresh air is the best aroma, so say goodbye to artificial scents in air fresheners and candles. Did you know manufacturers are not obligated to disclose to the consumer what makes up “fragrance.” The EPA tested fragrances for chemicals in 1991 and found a list of the following chemicals in perfume: acetone, benzaldehyde, benzyl acetate, benzyl alcohol, camphor, ethanol, ethyl acetate, limonene, linalool and methylene chloride – all known Endocrine Disrupting Chemicals.
10. Dark Chocolate = Lower Cortisol
Who knew that indulging in dark chocolate could help manage stress hormones like cortisol? Plus, you’ll curb those late-night sugar cravings. Try my favorite, Hu Crunchy Mint, for a tasteful treat.
Bonus Hacks:
- Slip into a playlist of Binaural beats for brain harmony and Vagus nerve engagement — the ultimate relaxation highway.
- Keep sunflower seeds handy for a quick serotonin boost, thanks to their Vitamin B6 content. They’re convenient and easy to stash everywhere.
Implementing these tips will not just assist in regulating hormonal activity but will also contribute to overall health improvement. Remember to introduce changes gradually and consult with a healthcare professional if you’re considering supplements or significant lifestyle adjustments.
Your hormones are powerful messengers; treat them kindly, listen to their signals, and find your balance with these favorite hacks. Here’s to a hormonally harmonious you!
*Always remember to discuss any significant dietary or lifestyle changes with your healthcare provider, especially when introducing new supplements.
Don’t forget to explore more of my blog posts and reach out if you have any questions.
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