How to balance your hormones
- Emily Jones
- Jan 29
- 2 min read
Hormonal balance is essential for maintaining physical and emotional well-being. By making simple lifestyle changes, you can support your body’s natural hormone production and regulation.
1. Prioritise Nutrition:
Eat a Balanced Diet: Focus on whole foods, healthy fats (avocados, olive oil, nuts), and high-quality proteins (fish, lean meat, legumes).
Increase Fibre Intake: Helps regulate blood sugar and support digestion, which plays a role in hormone health.
Reduce Sugar and Refined Carbs: Stabilise insulin levels by cutting down on processed foods and sugary snacks.
Support Gut Health: Include probiotics (yogurt, kefir, sauerkraut) to promote healthy gut bacteria, which influences hormone balance.
2. Manage Stress Effectively:
Practice Mindfulness or Meditation: Reduces cortisol and helps balance other hormones like oestrogen and progesterone.
Physical Activity: Engage in moderate exercise (yoga, walking, strength training) to improve mood, increase endorphins, and enhance insulin sensitivity.
Self-Care: Dedicate time to activities that help you unwind and lower stress levels.
3. Improve Sleep Quality:
Establish a Routine: Go to bed and wake up at the same time each day to support your circadian rhythm and melatonin production.
Create a Relaxing Sleep Environment: Limit blue light exposure, keep your room dark and cool, and avoid stimulating activities before bed.
Reduce Caffeine and Alcohol: Minimise these substances, especially in the afternoon, to improve sleep quality and balance cortisol.
4. Minimise Exposure to Environmental Toxins:
Choose Natural Beauty and Household Products: Avoid products with harmful chemicals like parabens, phthalates, and synthetic fragrances.
Use Glass or Stainless-Steel Containers: Avoid plastics that contain endocrine disruptors like BPA.
Filter Your Water: Use a high-quality filter to reduce heavy metals, chlorine, and other toxins.
5. Support Hormonal Health with Supplements:
Omega-3 Fatty Acids: Found in fish oil or flaxseeds, they help reduce inflammation and balance hormones.
Magnesium: Supports cortisol regulation and relaxation, improving sleep and stress management.
Vitamin D: Important for maintaining healthy oestrogen levels and supporting overall hormonal balance. I would recommend anyone living in the UK to take a vitamin D3 supplement.
6. Regular Movement:
Exercise: Choose activities you enjoy to stay consistent. Yoga and Pilates are particularly good for balancing cortisol and supporting adrenal health.
Stay Active Throughout the Day: Even light activity like walking or stretching can help maintain healthy hormone levels.