Hormones play a vital role in regulating various bodily functions, from metabolism to mood. When our hormones are in harmony, we feel our best, but imbalances can lead to a range of health issues. Fortunately, there are steps we can take to improve our hormonal health naturally. Decreasing our toxic load and improving overall health can help for your body to produce and regulate hormones properly. Here are 5 ways that you can start improving your hormones.
1. Avoid Endocrine Disruptors
Endocrine disruptors are chemicals that interfere with the body's endocrine system, potentially leading to hormonal imbalances. These disruptors can be found in various sources, including plastics, pesticides, and personal care products & fragrances. To combat them:
Go Organic: Choose organic produce to reduce exposure to pesticide residues.
Minimize Plastic Use: Use glass or stainless steel containers instead of plastic for food storage and drinking.
Be Cautious With Fragrances: Be careful when it comes to the use of bathroom sprays, candles, and perfume. Most ingredients in these products are not regulated and are filled with chemicals that can affect our hormones. Best way to check out the quality of the products you are using is going onto the EWG.org website.
Check Product Labels: Switch to cleaner personal care products (hair, makeup, skincare, feminine) because what you put on your skin and in your body can greatly impact how your hormone are made and detoxed properly. An increased toxic load from synthetic fragrances and harmful chemicals prevents us from regulating hormones properly.
2. Reduce Heavy Metal Exposure
Heavy metals like lead, mercury, and cadmium can disrupt hormone production and function. To limit exposure:
Eat Low-Mercury Fish: Choose fish with lower mercury levels, such as wild-caught salmon, sardines, and trout.
Filter Your Water: Use a water filter to reduce heavy metal content in tap water. I usually recommend brands like Lifestraw, Aquatru, or Aquasana for filtering water and adding trace minerals back in.
Switch to Non-Toxic Cookware: Choose stainless steel or cast iron cookware to reduce heavy metal exposure from non-stick cookware.
3. Increase Healthy Fats Into Your Diet
Healthy fats are crucial for hormone production and balance. Include these in your diet:
Avocado: Rich in monounsaturated fats that support hormone health.
Fatty Fish: Provides omega-3 fatty acids that help reduce inflammation.
Nuts and Seeds: Contain essential fatty acids like omega-6 and omega-9.
Grass-fed red meat and butter: fats are not the enemy and are essential for making hormones.
4. Reduce Stress In Your Life
Chronic stress causes increased levels of cortisol in the body which can lead to hormonal imbalances. To manage stress effectively:
Practice Mindfulness: Engage in activities like meditation, yoga, or deep breathing exercises to reduce stress.
Prioritize Sleep: Ensure you get adequate, quality sleep to support hormone regulation. Your body does most of its healing during sleep, so it is important to get your quality 7-8 hours.
Regular Exercise: Incorporate regular physical activity into your routine to reduce stress and promote hormonal balance.
5. Use Non-Toxic Household Products
Household cleaning products often contain hormone-disrupting chemicals that can affect your health. Transition to non-toxic alternatives:
Make Your Own Cleaners: Create homemade cleaning solutions using vinegar, baking soda, and clean essential oils (Young Living or Doterra are 2 brands I recommend). If you do not want to create your own I recommend buying Branch Basics (regular routine cleaning) and Force of Nature (your natural alternative to bleach) for your cleaning needs.
Choose Eco-Friendly Brands: Select cleaning products from companies that prioritize safety and sustainability.
Switch Out Harsh Laundry Detergents: I recommend switching to a natural laundry detergent and dryer balls instead of dryer sheets. Branch Basics and Force of Nature have create products that help to reduce exposure.
Use An Air Purifier: Using an air purifier will reduce your overall exposure to environmental toxins that we cannot avoid from outside or within our house. Some brands that I recommend are Air Doctor, Coway Airmega, and Blue Air.
Achieving hormonal balance is essential for overall health and well-being. By taking these proactive steps, you can make significant strides toward hormonal harmony. Remember that consistency is key, and consulting with a healthcare professional for personalized guidance can further enhance your hormonal health journey. Embrace these natural strategies, and you'll be on your way to feeling your best and supporting your hormonal equilibrium.