Have you ever wondered if you have a hormonal imbalance? Chances are you do. Statistics show that up to 80 percent of women live with hormonal imbalances, and 70 percent of hormonal imbalance conditions such as PCOS go undiagnosed.¹
And since our modern culture is full of hormone disruptors, from the food we eat to the products we use daily to the air we breathe, it takes a conscious effort to keep your hormones in balance.
Lots of hormonal imbalance symptoms are sneaky or all too often written off as “normal.” A lot of us mistakenly grew up believing that PMS symptoms were a normal part of life. They’re not! Intense cramps, painful periods, breast tenderness, hormonal acne, and mood swings aren’t simply the way things are. They’re a sign of hormonal imbalances.
Other signs are hair loss, low libido, irregular or missing periods, insomnia, blood sugar imbalances, and low-stress tolerance.
Natural ways to help hormonal imbalances:
Plan your protein intake - Protein is one of three macronutrients (along with fats and carbohydrates), and is key to keeping your hormones in balance. Protein helps your body produce peptide hormones, which are used by the endocrine system to regulate hormones related to growth, reproduction, appetite, stress and more.²
Women should aim to get at least 46 grams per day, about 18 grams per meal, though evidence suggests that even more protein on your plate may be beneficial.³
Get serious about reducing stress - Chronic stress leads to consistently elevated levels of the stress hormone cortisol, which can wreak havoc on your body by increasing both insulin resistance and chronic inflammation.⁴
Meditation and stress-reducing activities such as yoga or engaging in mindfulness practices throughout your day can help reduce your chronic stress-levels and normalize your hormones.
Slash the sugar in your diet - Eating added sugar increases your insulin resistance, because your body pumps out insulin to deal with the high levels of glucose in the body.⁵ This has the potential to disrupt your endocrine system through estrogen dominance, leading to a number of issues from PMS, cramps, irregular periods, hormonal acne, and even PCOS.
Food can be medicine or it can be poison. Try to steer away from added sugar and refined grains which quickly turn to glucose in the body and instead add more leafy greens and vibrant vegetables to your diet along with healthy fats such as those found in nuts, seeds, and avocados. Your body and hormones will thank you.
Prioritize quality sleep - Our regular sleep/wake cycle or circadian rhythm influences a number of hormones including cortisol, melatonin, leptin (your fullness indicator), and ghrelin (your hunger hormone). An irregular or insufficient sleep schedule can lead not only to hormonal imbalances but also insulin resistance, diabetes, and appetite dysregulation.⁶
Getting at least seven hours of high-quality sleep each night is essential for hormone regulation. Try shutting off devices an hour before bedtime and keeping your room cool and dark for the best quality sleep possible.
Start seed cycling - One of the most significant ways to support your hormonal health is a practice called seed cycling. Certain seeds have beneficial nutrients such as magnesium, zinc, and tryptophan that are critical for hormonal balance. Seed cycling is a smart way to consume nutrient-dense seeds in a way that is in sync with the hormonal rhythms.
Beeya takes the guesswork out of seed cycling by creating balanced blends for each phase of your menstrual cycle to promote optimal hormone health. You can learn more about our process here.