Get More Sleep And Wake Up To Sunshine
A healthy circadian rhythm has been shown to impact all body rhythms including hormonal cycling. Melatonin is your moon and promotes sleep, produced when the sun goes down and encourages rest. Cortisol is your sun and is secreted in response to sun exposure, it gives us energy. When you give yourself the gift of 8-10 hours of sleep each night and exposing yourself to direct sunlight each morning upon waking, you are encouraging biological rhythms that can in turn, help your sex hormones and menstrual cycle to function in a healthy and consistent pattern.
As always, all nutrient and supplement changes should be discussed with your doctor prior to beginning or changing your routine or regimen. to learn more about your hormone patterns today!
Signs Of Postpartum Hormone Imbalance
Taking a look at what your hormones are doing in the postpartum period as well as some of the signs of hormonal imbalance after giving birth.
Theres nothing quite like the emotional rollercoaster of bringing a new life into the world. But getting to this stage doesnt mean the wild ride is over just yet. Your hormones are still hard at work in the aftermath of birth and they wonât return to your baseline levels for a while yet.
In this article well take a look at what your hormones are doing in the postpartum period, when they will level out and what impact breastfeeding has. Weâll also take a look at some of the signs of hormonal imbalance and give you some suggestions if youâre worried about your postpartum hormonal health.
Key Hormones That Affect Fertility
While it’s true that we have tons of different hormones coursing through our bodies, only a few come into play when we’re trying to conceive. Below, we’ve listed some of the key fertility hormones you’ll want to get familiar with if you suspect a hormone imbalance might be affecting your ability to get pregnant. The good news is, a hormone test will give you insight into these important hormones.
FSH is of the most important hormones for fertility, FSH or follicle-stimulating hormone is responsible for maintaining cycle regularity and producing healthy eggs.
LH or luteinizing hormone, may sound familiar it’s the hormone that’s measured in at-home ovulation predictor kits . LH is the hormone that tells your body to release an egg that’s ready to be fertilized.
AMH, also called anti-Mullerian hormone, is responsible for maintaining the immature eggs your body has. If you come across a hormone test that measures your ovarian reserve, or how many eggs you have left, it’s measuring AMH.
Progesterone is a key player both in preparing the body for pregnancy and for helping a new pregnancy to continue. Often when a woman suffers repeated miscarriages, plummeting progesterone levels are the culprit.
Prolactin If you’re thinking that this hormone is the one that handles milk production, you’re correct! But it’s also a key player in ensuring your cycle stays regular, which is essential when trying to conceive.
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Maintain A Moderate Weight
Weight gain is directly associated with hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health.
Obesity is strongly related to the development of insulin resistance, while losing excess weight is linked to improvements in insulin resistance and reduced risk of diabetes and heart disease .
Obesity is also associated with hypogonadism, a reduction or absence of hormone secretion from the testes or ovaries. In fact, this condition is one of the most relevant hormonal complications of obesity in men .
This means obesity is strongly related to lower levels of the reproductive hormone testosterone in men and contributes to a lack of ovulation in women, both of which are common causes of infertility .
Nonetheless, studies indicate that weight loss may reverse this condition. Eating within your own personal calorie range can help you maintain hormonal balance and a moderate weight .
Summary
Maintaining a moderate weight is crucial for hormone health, as obesity is strongly related to hormonal imbalances that may impair insulin sensitivity and fertility.
26 ).
For example, when your gut microbiome ferments fiber, it produces short-chain fatty acids such as acetate, propionate, and butyrate. Both acetate and butyrate aid weight management by increasing calorie burning and thus help prevent insulin resistance (
27 ).
Here are some tips to improve your gut bacteria to positively affect your hormones.
Hormone Balancing Tip #: Consider Supplementing
The above suggestions will go a long way to improving your body’s production and elimination of hormones. Consider these initial steps as the ‘ground work’ for hormone balance. If you have implemented all of these tips, your next step is to consider adding 1 or 2 high quality supplements in to your regime
Magnesium: wonderful in helping the body cope with chronic, ongoing stress as magnesium is used in the stress response. Magnesium bisglycinate form is best for most people as it causes the least disturbance to digestive symptoms. 300mg per day is an effective dose for most people.
Zinc: Great for acne and digestive issues. 30mg per day in citrate or picolinate form after food .
Iron: great for heavy periods, low iron stores and fatigue. Please have your iron levels checked through a simple blood test which can be requested through your health care provider. Bisglycinate form is best as it causes the least digestive issues. 24mg every second day away from caffeine is a good dose for most people.
Here at Nourished, we have created a high quality all round vitamin to support your hormonal health. Our Period Repair + Regulate vitamin is designed to support your period throughout your cycle.
All of our vitamins are 100% natural and FDA approved. We offer free global shipping on any order size, so give it a try.
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Balance Your Hormones In Seven Natural Steps
10 Sep 2022
Hormones have a huge influence on our health and wellbeing, but there are ways you can manage them, naturally.
Hormones are chemical messengers that help regulate different processes in the body. From feeling hungry to when its time to sleep, we need hormones to keep our bodies on track.
But what happens when your hormones are out of balance? Discover seven natural ways to help prevent the hormonal see-saw.
How Can I Prevent A Hormonal Imbalance
While many hormonal imbalances arent preventable, there are certain things you can do to optimize your overall health, which could help keep your hormones balanced, including:
- Maintaining a healthy weight.
- Managing your chronic health conditions well .
- Quitting smoking or using tobacco products, if you smoke.
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What Are The Symptoms Of Hormonal Imbalance
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Weight gain or loss
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Muscle and joint stiffness, aches, and pains
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Heart rate changes
There are plenty of sex-specific hormonal issues as well. For example, in men, imbalances in the hormone can cause all sorts of health issues, including breast tissue growth, decreased libido, hot flashes, cognitive difficulties, loss of muscle, and hair thinning.
On the other hand, a common hormonal imbalance in women is . This can cause excess hair growth in places where hair doesnt typically grow, missed or irregular periods, excess acne, weight gain, exhaustion, vaginal dryness, and other symptoms.
Its important to remember that hormonal issues can play out differently for each of us. One of the best things you can do is manage your lifestyle in addition to seeking medical care and using medication and treatments.
Working out regularly is critical for endocrine health, as it can help balance hormones like cortisol, insulin, , and your sex hormones. New research is indicating that there may be some kinds of exercise that are better for you than others.
Postpartum Hormone Changes Happen But Heres How To Rebalance Them Properly
If youve recently given birth, your body is going through natural hormonal fluctuations that might make you feel a little different . You may feel overwhelmed, sad, teary, and exhausted.
Rest assured that almost everyone that gives birth experiences postpartum hormone fluctuations and while its new, its normal. That said, you should know whats happening in your body and why, so we talked to two Parsley Health experts about what to expect from your hormones after you give birth, how long these changes will last, and how to promote postpartum hormone balance.
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Ready To Balance Your Hormones
Hormonal imbalances cause a host of unpleasant symptoms. Because every system in the body needs hormones, a hormone imbalance can fatigue, insomnia, skin problems, digestive woes, weight gain, and more. The root causes of hormone imbalances include elevated stress levels, poor gut health, and inflammation. Eating an anti-inflammatory diet, reducing endocrine disruptor exposure, getting enough sleep, and taking supplements can help correct your hormone imbalances. Finally, bioidentical hormone replacement offered by a functional medicine doctor may help correct your imbalances and bring the body back into alignment to optimize your health.
Dont Forget Vitamins B And D
Taking a high-quality vitamin B-complex supplement can help when youre in the throes of hormonal ups and downs. This is one group of vitamins that you might want to supplement with in addition to eating foods high in these vitamins. Vitamin B-complex is involved in both the production of testosterone and the regulation of energy production in the body. There are nine B vitamins in total, and certain foods contain specific B vitamins.
For example, wild-caught salmon is an excellent source of many B vitamins. Leafy greens, like spinach, kale, collard greens, and even romaine lettuce contain B9also known as folate. Other foods with notable amounts of B vitamins are eggs, sunflower seeds, milk, yogurt, and animal protein. Vitamin D is essential, too. In fact, numerous studies show its importance for mitigating symptoms of PCOS.
Image by Belathée Photography
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Maintain A Healthy Weight
Balancing hormones is so much easier if you are at a healthy weight. This is because being overweight may cause disruptions to your insulin, leptin, ghrelin, cortisol, and estrogen levels. And when these hormones are out of balance, its common to experience feelings of fatigue, low energy, and increased appetite all of which contribute to further weight gain.
Breaking this vicious cycle is not easy, however, there are certain lifestyle habits you can make each day that may help. This includes:
- Doing at least 20-30 minutes of moderate-intensity aerobic activity each day.
- Drinking plenty of water.
- Planning healthy meals ahead of time.
- Joining a weight-loss support group.
- Speaking with your doctor, nutritionist, and/or fitness trainer for further assistance.
Which Exercise Is Best For Hormonal Imbalance
There are a variety of exercises that can help restore hormonal balance after pregnancy, including yoga and Pilates. It is important to consult with a health professional before beginning an exercise program if you have any doubts or concerns about your health.
Here is a video from Yoga with Kassandra on how to balance hormones after pregnancy with Yoga:
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Reboot Your Stress Response
Its not everyday that a mother fights a polar bear to protect her seven year-old son, or two sisters lift a 3,000 pound tractor off their dad. However, both are examples of how the stress response primes us to act quickly in response to physical danger. Its an internal alarm that helps us respond to situations, sometimes in extraordinary ways.
Unfortunately, our bodies arent always good at differentiating major threats from minor stresses and annoyances. With modern life the way it is, our alarms can easily get stuck in on mode. When that happens, our bodies may steal the building blocks we need to make progesterone, estrogen, progesterone, testosterone, DHEA to make extra cortisol instead.Here are eight ways to manually reset the alarm.
How Are Hormonal Imbalances Diagnosed
Healthcare providers typically order blood tests to check hormone levels since your endocrine glands release hormones directly into your bloodstream.
Certain hormone levels vary drastically throughout the day, so providers may order other tests to measure your levels, such as a glucose tolerance test or insulin tolerance test.
Your provider will also ask you about your medical history and symptoms and perform a physical exam.
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What Causes Hormonal Imbalance
Powered by our endocrine system, hormones are powerful messengers within our bodies, communicating with our organs and tissues through our bloodstream. Thats no small feat! Every major process in our body is dictated by hormones.
For example, corticosteroids help us maintain blood sugar levels, blood pressure, and salt and water balance, while functions as a sort of warning hormone, helping us adapt to stress. These are just two of the more than 50 hormones in the human body, all with their own unique jobs to carry out.
Hormones naturally fluctuate with age, but imbalances can be triggered by many things, including stress, environmental chemicals, medical conditions, tumors, or medications.
Can Hormones Be Balanced Without Medication
It depends. If your hormones are out of balance due to a lifestyle factor , it is definitely possible to balance your hormones without medication.
However, if your hormonal imbalance is due to something outside of your control, such as PCOS or another underlying condition, you will likely require assistance from a doctor who may prescribe medication.
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Taking Supplements Or Herbs
Certain vitamins, minerals, and herbal supplements can help support healthy hormone levels. For example, consuming a probiotic supplement may help reduce estrogen dominance, while taking magnesium may help boost thyroid function and improve symptoms of hypothyroidism.
While there are many factors that can affect hormone balance, making changes to your diet and lifestyle can help you maintain healthy hormone levels and improve your overall well-being. By implementing a few of these strategies, you can support your bodys natural ability to stay regulated and feel your best.
Everlywell: Test Your Estrogen Levels At Home Today
Hormone testing is an important factor for many reasons. The estrogen hormone, specifically, is closely connected to many aspects of health. If levels are out of balance, taking an at-home test can help you gain the insight you need and treat any accompanying symptoms. Balancing hormone levels can also help reduce the risk of developing serious conditions, such as infertility, osteoporosis, or cancer.
If you want to pursue better hormonal health, the Everlywell at-home Womens Fertility Test can help. This test checks estrogen levels, as well as levels of:
- Luteinizing hormone
- Thyroid-stimulating hormone
- Total testosterone
Are you ready to take your hormonal health into your own hands? Order your Everlywell Womenâs Fertility Test today.
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Impressive Herbs That Help Balance Your Hormones
Herbs are a group of plants whose leaves, flowers, roots, and seeds are used for various purposes.
If you love to cook, you may be most familiar with using herbs as cooking ingredients. Interestingly, humans have also used them for healthcare, spiritual rituals, and more for thousands of years .
Traditionally, some herbs have even been used to balance hormone levels. Although rigorous research on the topic is limited, some evidence suggests that certain herbs could influence hormone levels in your body, as well as other related functions of the endocrine system.
Still, it can be hard to separate fact from fiction when it comes to using herbs for medical or health reasons.
Thats why weve sifted through the science and put together this list of 5 herbs, all of which have evidence to support some of their hormone-balancing claims.
Are You Living With A Hormone Imbalance
Hormones are chemical messengers that affect the way your cells and organs function. Its normal for hormone levels to fluctuate over time, such as with your monthly cycle, during pregnancy, or with the onset of menopause.
For women, the most pronounced hormonal changes come in the 40s and 50s, but are also seen in the mid-30s. Hormonal changes not only progress with age, but are also linked to lifestyle, diet, medications, pollution, toxins and xenoestrogens that we are exposed to every day.
Hormonal imbalance can be to blame for a long list of symptoms which include irregular periods and infertility, cravings and persistent weight gain, digestive problems, low libido and vaginal dryness, fatigue, anxiety, irritability and depression, insomnia and poor sleep patterns, chronic acne and night sweats
A simple oestrogen and progesterone test can identify a hormonal imbalance. Changes to diet, digestive health, stress management, improved sleep and consistent physical activity have been shown to be effective in managing the effects of hormone fluctuations.
We can also offer a home collection finger prick version of this test here: Female Hormone Check
*Note this test is not appropriate if you are taking oral contraceptives.
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Common Symptoms Of Hormone Imbalance
There are a wide range of symptoms of hormone imbalance. Yours will depend in part by what type of imbalance youre experiencing. Symptoms will also vary based on the extent of the imbalance . Theyll also vary based on other underlying medical issues you might have.
Here are some common symptoms to look out for along with the type of imbalance they are typically associated with:
Low progesterone: Symptoms include exhaustion, insomnia, anxiety, mood swings, increased stress, compromised fertility, irregular or missing cycles, and PMS symptoms
Low estrogen: Symptoms include depression, confusion, hot flashes, vaginal dryness, bone loss, and brain fog
High estrogen:extreme PMS/PMDD, mood swings, anxiety, low fertility, fibroids, cysts, weight gain, headaches, fluid retention, bloating, low libido, estrogen dominance
High androgens: Hormonal acne, oily skin, excess body and facial hair, insulin resistance, weight gain, irregular menstrual cycles, and PCOS
Post-birth control syndrome:hormonal acne, hair loss, low libido, headaches, depression or anxiety, lack of ovulation and/or period, gas, bloating, gut dysbiosis, fertility issues