From mood to metabolism, energy levels to reproductive functions, digestive health to heart health – hormones play an important role in regulating every aspect of health. And for women, hormonal balance is one of the key aspects of health as it isn't just about physical health but also mental health and emotional well-being.
Hormones are chemical messengers in the body produced by the endocrine glands and travel throughout the body to optimize body functioning, regulate functions, and take care of vitality. Hormones like estrogen, progesterone, insulin, cortisol, and thyroid play a key role in women's health as it influences not just body functioning but key health attributes like puberty, menstrual cycles, menopause, body weight, feminity, stress levels, etc.
However, due to unhealthy lifestyles, eating habits, stress levels, etc, these hormones tend to get imbalanced resulting in a myriad of health concerns. The need is to build a healthy lifestyle and practice wellness that helps women balance their hormones.
Here’s how you can balance hormones for optimum health and wellness.
A nutrient-rich and balanced diet
Food is medicine. And it is rightly so when it comes to balancing hormones. An unhealthy diet can not only reduce the body’s ability to absorb nutrients but also impair the digestive system. This results in regulation in hormone production and regulation. Follow a nutrient-dense diet that is well balanced i.e. a good mix of whole grains, green vegetables, fruits, nuts, and seeds. A well-balanced diet supports hormone production, maintains healthy blood sugar levels, supports metabolism, and reduces inflammation. All of it helps the body function optimally and regulate hormones.
Regular exercises
Exercising regularly is essential for keeping the body fit and active. Exercise doesn’t just promise physical fitness but also helps in maintaining a healthy weight and insulin resistance. Regular exercises can help lower cortisol levels, improve mood, and support hormonal balance through stress reduction. Incorporate a good mix of cardio and strength training exercises to build muscles, reduce fat, and maintain a healthy body weight. Exercises like yoga, pilates, running, jogging, etc are great too for stress management, and enhancing mood and hormonal balance.
Stress management
Stress is one of the biggest reasons for hormonal imbalance in women today. The new-age living keeps women on the edge of physical activities, emotional problems, and mental challenges. As such, women tend to stress over more issues than before. Thus, this heightened stress results in high levels of cortisol leading to fatigue, anxiety, etc. Manage stress effectively by practicing techniques like meditation, deep breathing, mindfulness, and positive affirmations.
A healthy sleep routine
Sleep is the time when the body rejuvenates, recharges, and revitalizes. But due to an extremely busy lifestyle, stress, and emotional struggles – often sleeping becomes a challenge. Prioritize a healthy sleep routine by aiming to sleep at least 7-9 hours daily. For this, simple wellness practices like deep breathing, body stretches before bed, and meditation before bed can be of great help. Moreover, create a sleep-conducive environment by keeping your bedroom dark, cool, and quiet.
Stay hydrated
Staying hydrated is key to optimizing digestive health, nutrient absorption, and detoxification. Hence it is important to drink at least 8-10 glasses of water daily. Adequate water consumption flushes out toxins from the body, optimizes body functioning, and regulates hormones. It is important to cut out caffeine and alcohol from your diet as these can cause dehydration and disrupt hormone regulation.
Healthy Gut
A healthy gut is essential for the effective digestion of food, nutrient absorption, body functioning, and hormone regulation. An unhealthy diet, high stress levels, and a sedentary lifestyle can disrupt your gut health and lead to inflammation and hormone imbalance. Foods like sauerkraut, kefir, yogurt, and fiber-rich vegetables can support gut health and help regulate hormones.
Limit exposure to endocrine disruptors
We are constantly surrounded by plastic, chemicals, and blue light that can disrupt endocrine functioning. Hence it is important to limit exposure to such substances. Opt for organic food to reduce the consumption of pesticides, hormones, etc in your food. Use personal care products that are free from paraben, phthalates, and other hormone-disrupting chemicals. Avoid plastic containers, instead use glass, stainless steel, or BPA-free containers to store food or other items.
Maintain a healthy weight
Body weight plays a very important role in how the organs function and how hormones impact health. Apart from making healthier choices, it is important to maintain a healthy body weight suited to your age, height, lifestyle, and health concerns. Engaging in a consistent exercise routine and consuming food as per your daily lifestyle can help achieve an ideal body weight. Avoid going on extreme diets or exercise burnouts.
Regular health checkups
Nothing helps you keep a check on your health more than regular health checkups. While simple wellness practices can elevate your hormone regulation and improve health holistically, it is important to keep a check on your vitals for optimum health. Regular testing of hormone levels can help detect imbalances early on and prove helpful in taking necessary steps for hormonal regulation. Consider seeking a healthcare professional's advice for better hormone regulation practices.
RightLife App: Empowering women to take charge of their health
From daily household chores to never-ending work deadlines – women today are on the forefront of a busy lifestyle. In this fast-paced life, stress and unhealthy lifestyle can foster into creating a challenging health situation. To help take care of your health in a holistic and fulfilling way, RightLife App helps you take charge of your health.
Through its modules like MoveRight and EatRight, the RightLife App helps women design their daily exercise routine and food plans that best support their health and hormone regulation.
The SleepRight module helps women understand the role of sleep in their health, and create a healthy environment to catch up on at least 7-9 hours of sleep daily.
The ThinkRight module of the RightLife app helps women address their mental health concerns with specific tools like journaling, meditation, yoga, deep breathing, and positive affirmation. This helps counter feelings of stress, anxiety, and depression for optimum health.
Balancing hormones takes a holistic approach and consistent effort to build a healthy lifestyle and practices that nurture body and mind. Once you have created a sustainable routine for yourself, you can support your hormonal health and experience improved energy, better mood, and overall well-being.
