Night Rebuild- Natural Hormone Help
Exercise: Regular physical activity helps manage weight and insulin sensitivity, which can positively impact hormones. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly. Strength training is also beneficial.
Weight management: Maintaining a healthy weight can improve hormone balance. Losing weight if you’re overweight or obese can be particularly helpful.
Sleep: Getting enough quality sleep is crucial for hormonal regulation. Aim for 7-8 hours of sleep each night. Create a relaxing bedtime routine and practice good sleep hygiene.
Stress management: Chronic stress disrupts hormone production. Techniques like yoga, meditation, and deep breathing can help manage stress and support hormonal health.
Limit endocrine disruptors: These are chemicals that can interfere with hormone function. They’re found in some plastics, pesticides, and personal care products. Look for BPA-free containers and choose natural cleaning products and cosmetics whenever possible.
Additional tips for specific hormones:
Estrogen: If you’re concerned about estrogen levels, consider adding flaxseeds, lentils, and chickpeas to your diet. These are rich in plant lignans, which have weak estrogen-like properties.
Testosterone: Maintaining healthy weight, getting enough zinc and vitamin D, and managing stress can all support testosterone levels.
Important to remember:
These are general recommendations. It’s always best to consult a doctor or registered dietitian for personalized advice on how to support your hormonal health.
There’s limited research on the effectiveness of some natural approaches for balancing hormones.
If you’re experiencing significant hormonal issues, a doctor may recommend hormone replacement therapy or other interventions.