Consistency of hormonal balance is achieved when the body maintains optimal levels of key hormones to enable normal functioning of metabolism, sleep, digestion, growth and mood.
Hormonal balances fluctuate depending on various stresses, illnesses and developmental periods of our lives and most notably during the adolescent years.
Developing habits to develop regulation rather than quick fixes or excessive routines is the primary focus of natural and effective support for achieving hormonal balance. Building a strong foundation through establishing steady sleep patterns, balanced nutrition, safe physical movement and managing stress effectively enables many common symptoms associated with hormonal imbalances to be managed more easily and with less disruption.
1. Establish a strong foundation of consistency of sleep and daily routine
Sleep is one of the body’s best natural regulators of hormones and irregular sleep patterns can adversely affect hormones that are involved in controlling hunger, stress response and growth.
Establishing a routine helps the body maintain a circadian rhythm by helping the body fall asleep, wake up, and remain alert throughout the day.
Some helpful habits to establish include:
Establishing a consistent time to go to bed and wake up each day.
Exposing yourself to morning light for 10 – 20 minutes.
Limiting consumption of caffeine close to bedtime.
Dimming or lowering screen brightness near bedtime.
Small changes in a person’s routine can often result in improvements in sleep quality within several weeks.
2. Eat for maintaining blood sugar balance and providing adequate nutrients
What you eat affects how hormones react to fluctuations in blood sugar. Skipping meals and eating large amounts of sugary foods can cause energy crashes and increase the amount of carbohydrates that are craved.
Eating balanced meals allows the body to remain in a constant state. A simple way to organize meals is to ensure all meals contain protein, fiber, and healthy fats.
Practical ways to organize meals include:
Include a source of protein at every meal, such as eggs, yogurt, beans, tofu, nuts.
Include a source of fiber in every meal, such as fruits, vegetables and whole grains.
Include a source of healthy fats in every meal, such as olive oil, seeds, avocado, or fish.
Drink enough water, especially during athletic activities or hot weather.
If you experience excessive fatigue, lightheadedness, or missing menstrual cycles, please consult with a trusted adult and healthcare provider.
3. Utilize movement to assist in decreasing stress and improving metabolic health
Movement that is moderately intensive and performed consistently assists in stabilizing stress hormones while increasing the body’s ability to utilize insulin. Movement can also help improve sleep and mood and thus indirectly assist in the stabilization of hormones.
Utilizing movement to manage stress and metabolic health is typically accomplished by utilizing movement in moderation rather than over-exertion. Extreme workouts can generate additional stress and prevent recovery.
Methods of movement that can help in assisting in the stabilization of stress and metabolic health include:
Brisk walking, cycling, swimming
Strength training with proper form 2 – 3 times per week
Stretching, Yoga, etc. for recovery and relaxation
Active “breaks” or “snacks” throughout the day
The purpose is to feel energetic after completing the activity, not drained.
4. Minimize chronic stress using small, repeated tools
Chronic stress can elevate cortisol levels and can have negative effects on many systems of the body including appetite, sleep, focus and skin. The most effective method of managing chronic stress is to utilize tools that are easy to accomplish, completed repeatedly and build resilience over time.
Short daily tools are typically more realistic and build more resilience over time than longer sessions.
Effective methods of reducing stress include:
Slow deep breathing for 2 – 5 minutes (the exhalation should be longer than the inhalation)
Journaling to break down worries into manageable steps
Spending time outdoors and receiving regular social support
Consulting with a therapist or school counseling staff if chronic stress becomes too much to handle.
If you are experiencing severe symptoms or they are persistent, consulting a healthcare provider is an excellent decision and part of a proactive plan.
Conclusion
Achieving natural and effective support for hormonal balance is dependent upon building a strong foundation of consistent sleep, balanced meals containing key nutrients, moderate movement and consistent stress management techniques. Using these four components will allow the body to naturally regulate itself without the need for extreme dieting, supplements or high risk behaviors – especially during developmentally significant years. If symptoms become severe enough to hinder your participation in sports, school, mood, etc., seeking professional advice is a key component of being prepared. Developing long-lasting habits creates a strong foundation of long lasting stability and stability equates to health, performance and confidence.