As women age, fluctuating hormone levels can create a host of issues. While your doctor should be a part of any conversations to rule out other issues, there are some wellness practices you can incorporate into your life for balancing hormones naturally.
Eat enough protein. Aim for 20-30 grams of protein at every meal.
Exercise regularly. Physical activity strongly influences hormonal health. Strength training in addition to aerobics, walking, and other forms of exercise may modify hormone levels to reduce your risk of disease and prevent muscle mass decline as you age.
Maintain a healthy gut. A healthy gut microbiome may positively influence your hormones by regulating your appetite and reducing insulin resistance.
Maintain a moderate weight. Maintaining a moderate weight is crucial for hormone health, as obesity is strongly related to hormonal imbalances that may impair insulin sensitivity and fertility.
Reduce your sugar intake. Diets high in sugar have been shown to promote insulin resistance, disrupt your gut microbiome, and reduce leptin production. Thus, lowering your sugar intake may aid hormonal health.
Reduce stress and find healthy ways to manage it. Stress harms your hormones in several ways. (Not sure where to start? Don’t miss my stress management blog post for ideas!)
Eat healthy fats. Including high quality natural fats (MCT & Omega 3’s) in your diet may help reduce insulin resistance and appetite. Examples include fatty fish, avocados, olive, coconut and avocado oils, pure MCT oil, almonds, peanuts, macadamia nuts and hazelnuts.
Get consistent, quality sleep. Poor sleep is linked to imbalances in many hormones, including insulin, cortisol, leptin, ghrelin, and HGH. To maintain optimal hormonal balance, aim for at least 7 hours of high quality sleep per night.
Eat enough fiber. Fiber is essential for healthy digestion, a healthy gut microbiome, and a feeling of fullness and satiety. Women should aim for 25 grams of fiber / day.
Consider a Mediterranean diet to help regulate estrogen levels. Replacing a diet high in red meat and processed and refined foods with a Mediterranean-style diet rich in whole grains, legumes, and fish may help you manage your estrogen levels.