Why is lifestyle important?
While proper nutrition and exercise play a significant role in supporting hormone health, your lifestyle truly lays the foundation for long-term hormonal balance. If chronic stress, inadequate sleep, and environmental toxins are left unchecked, they can contribute to a range of issues such as irregular periods, PMS, cramping, and other signs of hormonal imbalance. But the good news is, by making mindful lifestyle adjustments, you can support your body’s natural rhythms and feel your absolute best. Small changes in how you manage stress, sleep, and toxins can have a profound impact on your overall well-being and help restore balance to your hormonal system. Here are some important lifestyle factors to consider and some ways in which you can support them:
Stress management –
In today’s society we are most likely chronically stressed and high in cortisol, which can disrupt estrogen and progesterone levels. Disruption of these hormones can lead to an array of issues, such as irregular periods, PMS, and pain throughout the menstrual cycle. Some ways in which you can reduce stress include:
- Mindfulness and meditation (lowers cortisol levels)
- Breathwork and yoga (stimulates the vagus nerve to promote relaxation)
- Adaptogens (such as ashwagandha, maca, and reishi can help the body adapt to physiological and emotional stress)
Adequate sleep –
While we sleep our bodies are regulating hormones, and so staying up late can throw our hormones out of whack, among our circadian rhythms as well. It is important to get 7-9 hours of sleep as a female to not only regulate hormones, but also for mental health, physical health, cognitive function, skin health, and immune function. Some things which may help improve sleep are:
- Having a consistent sleep schedule, even on the weekends to support your body’s internal clock
- Set your circadian rhythm first thing in the morning by exposing yourself to sunlight within 30 minutes of waking
- Put devices away at least an hour before bed
- Sip calming herbal teas before bed, such as lavender and chamomile
Reducing endocrine disruptors –
When it comes to hormonal health, the liver is the real star of the show. It is the body’s primary detoxifier, as it is constantly working to break down, filter, and remove toxins that are present in what we consume and in our environments. Not only is it the body’s primary mode of detoxification, it is essential for hormone regulation, as it helps break down excess hormones. If the liver becomes overburdened by toxins or its function is compromised, it may not be able to properly remove excess estrogen or remove the by-products of hormones.
To ensure that the liver is working at full capacity, it is important to support the liver. Unfortunately in today’s society, our livers are overburdened from endocrine disruptors, which are chemicals that can interfere with your naturally occurring hormones by either mimicking, blocking, or altering the activity of those hormones. Endocrine disruptors are found in products such as:
- Cleaning products
- Plastics
- Pesticides
- Personal care products
- Teflon
Thankfully it is fairly easy to get rid of endocrine disrupting products and replace them with non-toxic products that will keep your liver and your hormones happy. Some swaps that can help reduce these endocrine disruptors are:
- Glass food storage containers instead of plastic containers
- Ceramic or cast-iron pans instead of Teflon or non-stick pans
- Candles or scents made with essential oils instead of fragrances
- Non-toxic personal care products that do not contain fragrances
- Non-toxic cleaners, such as castile soap, baking soda, or white vinegar