Three Steps to Balance Hormones Naturally
A woman’s endocrine system is comprised of many hormones that affect our mental, emotional, and physical health. When the body is stressed, hormones can become imbalanced and lead to conditions such as:
- Adrenal Fatigue
- Low or high hormones (estrogen, progesterone, testosterone, DHEA, cortisol) – we test for all of these at CentreSpring MD
When hormones are off you can feel any of the following:
- sleep disturbances
- weight gain/weight loss
- brain fog
- low libido
- hair loss/thinning
- menstrual irregularities
- digestive issues
If you have been diagnosed with a current hormonal imbalance or have any of the symptoms above, there are natural ways to help balance them.
Diet plays a huge part of hormones because many of them are created from the foods we eat. That is why it is important to eat more healthy fats such as avocados, coconut oil, olive oil, walnuts, fish, chia seeds, and flax seeds. When the body metabolizes these fats, a hormone called pregnenolone is formed. Pregnenolone is a precursor to estrogen, progesterone, DHEA, testosterone, and cortisol. I usually recommend having at least 20-30 grams of healthy fats daily to ensure optimal hormone health.
Eating regularly throughout the day is also important. You should begin the day with at least 10 grams of protein in the morning and every four hours to stabilize healthy insulin levels. So, reduce the carbohydrates and add in the protein and healthy fats! And when eating carbohydrates make sure they are coming from a vegetable source – especially from cruciferous veggies like broccoli, cauliflower, cabbage, Brussels sprouts, kale, radish, watercress, bok choy, arugula, and rutabaga. In general, you want to have a well-balanced diet and rotate foods so you know you are getting all of the vitamins and minerals needed for healthy hormones.
Emotional health can affect your hormones so take part is some self-care daily! Yes, I am giving you a reason to relax and pamper yourself. When we are stressed, cortisol is created in the body. Over time, too much cortisol can throw off normal hormone reactions in the body and eventually deplete your other hormones. This is called adrenal fatigue or dysfunction.
I recommend getting a spa service done at least once a month. At our spa, we offer acupuncture, massages, facials, and craniosacral therapy. There are multiple studies that prove acupuncture can balance your hormones and help with many of the conditions previously mentioned.
When you relax and take deep breaths your parasympathetic nervous system is stimulated and cortisol is reduced. So don’t forget to take deep breaths throughout the day! There are a lot of applications out there that help you relax the mind such as Mindful, Headspace, and Insight Timer. If meditation isn’t your thing, try adding in at least five minutes a day of some sort of activity where you forget the stressors in life. I love art therapy – you are never too old to color!
3. Limit Toxins
Toxins are substances that alter normal metabolic activity in the body. The liver is in charge of detoxing the body from these harmful substances when they are introduced to the body. The liver is also in charge of metabolizing hormones. Therefore, if it is overwhelmed with toxins, it starts to forget about its normal job and affect hormone levels in the body.
For example, estrone is a type of estrogen that can be stored in fat cells in the body if the liver is not metabolizing it properly. High levels of estrone can lead to increased weight gain and even cancer (specifically breast cancer and ovarian cancer).
Some good ways to limit toxins is to avoid from drinking from plastic bottles, washing your fruits and vegetables well, and to buy organic foods, and use low toxin cleaning supplies and products. I recommend eating plenty of greens, such as cilantro and parsley because these are natural detoxifiers. At CentreSpring MD, we offer glutathione IVs to help your liver detox. Glutathione is also great for fertility!
Want to Dive Deeper?
While these tips can help you balance your hormones in the short-term, if you want to get to the root cause of your health issues, make an appointment with one of our eight providers.
With a unique diagnostic process, we guide you to your best self by connecting the dots of your health and history to shape a unique treatment plan because no two people are the same. We lead you in the implementation and monitor the results to optimize the plan according to your body’s needs.
So what will you find as a patient at our office?
- Longer appointments with your provider
- Advanced technology and integrative lab testing
- Conventional and holistic treatment options
- Personalized treatment plans
- Direct access to your provider
- A complete menu of traditional and holistic health and spa services
As you can see, at CentreSpring MD, we are committed to a new model of medicine with true patient centered, collaborative care – a safe place for you to refresh, relax, and rejuvenate.
|Rosi Patel is a certified Family Nurse Practitioner who joined CentreSpring MD in early 2017 and is excited to be part of a group of like-minded professionals. Prior to joining the CentreSpring family, she spent 8 years as an emergency room nurse and other various acute and ambulatory settings.|
Email firstname.lastname@example.org to schedule a visit with Rosi Patel.