Happy Hormones Guide

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Whether you’re a teenager and just beginning your menstrual cycle journey or a on the tail end of it in peri-menopause or menopause, understanding your hormones is one of the best things you can do for your overall health.

It’s estimated that at least 75% of women experience some form of PMS (pre-menstrual syndrome) and other hormone related issues every month! That’s a staggering number!

Symptoms such as mood swings, bloating, tender breasts, trouble sleeping, headaches, etc. leave many women struggling every month.

Conventional medicine recommends birth control pills, hormone replacement therapy (HRT), thyroid medication, or insulin-sensitizing medications for balancing hormones. These, of course, come with a long list of side effects and do not address the underlying issues.

Extreme PMS, irregular periods, infertility, and other hormonal issues are on the rise in our country. The good news is that there are many natural remedies and lifestyle changes that women can make to create hormone harmony and make “that time of the month” much more manageable. Check out the nutrition, supplements, lifestyle habits and additional resources that address the root cause of hormonal imbalances and that can greatly improve your hormone health and overall quality of life! 🙌

Nutrition

With any health condition, I always recommend starting with nutrition. And the best nutrition for ANY health condition should involve avoiding ultra processed foods – cookies, cakes, crackers, pastries, breads, lunch meats, charred/grilled meats, etc. and any foods with processed flours, sugars, hydrogenated and seed oils, and preservatives. These fake foods are responsible for a host of health problems!

I also encourage women to drastically cut back on animal protein – (i.e. meat and dairy). These foods are full of hormones from the animal, herbicides and pesticides (from food the animal ate), and have been linked to cancer. I’m 95% plant-based, and once I made that change, my hot flashes completely stopped, and my heavy periods became MUCH lighter! At the very least, opt for organic meat, dairy, and produce to reduce your exposure to toxic chemicals.

For optimal health, I recommend fresh fruits, vegetables, nuts, seeds, legumes, herbs, and spices. These are the optimal foods that promote health and healing, including for hormone-related issues. Here are some of my favorites:

G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, & Seeds) – Dr. Joel Fuhrman coined this term to represent the 6 nutrient dense foods he recommends eating daily for optimal health.
Soy – great source of plant-based protein and phytoestrogens, which help to detox the body from xenoestrogens (which contribute greatly to PMS and other hormonal issues). Look for organic soy in tofu, edamame, and soy milk! (There’s quite a bit of misunderstanding around this incredible plant, so make sure to check out this post for better understanding!).
Whole Grains – (like brown rice, quinoa, sprouted oatmeal, etc.) – great source of fiber, complex carbs, and stabilizing blood sugar, which is essential to balancing hormones (blood sugar spikes and insulin resistance can greatly impact your hormone health in a negative way, so getting those under control is essential).
Root Veggies – (like sweet potatoes and yams) – these are great for gut health and digestion as well as managing blood sugar and heart health.
Fruits & Veggies– bananas, berries, mangoes, cucumbers, zucchini, etc. – these provide essential vitamins, minerals, antioxidants, enzymes, and phyto-nutrients that your body is craving and that will help support balanced hormones. (Throw all your favorites into a smoothie along with a handful of greens for an easy hormone-balancing meal. Check out my Hormone Balancing Smoothie!)
Protein + Fiber Formula – centering your meals around protein and fiber is an excellent way to stabilize blood sugar and keep the weight off (think tofu + brown rice, Greek yogurt + berries, buckwheat bread + banana, smoothie made with soy milk + greens and berries, etc.)

Supplements

In addition to cleaning up your diet, targeted supplements can help tremendously with hormonal issues! Here are some supplements that have been studied and used for their ability to alleviate troublesome symptoms:

Vitex (Chasteberry) – this plant has been used for centuries to help boost fertility and reduce symptoms of PMS. Studies show that it can help to increase progesterone production (essential for healthy fertility). It’s also been shown to reduce breast pain, mood swings, anxiety, anger, and headaches in women around that time of the month 🙌 This high quality supplement contains vitex along with other hormone-balancing herbs and is fantastic for women who are still menstruating! For women who are trying to get pregnant, this Pregnancy Prep contains plants that will help prep your body for a healthy pregnancy.
Magnesium – this essential mineral is responsible for so many functions in the body! Unfortunately, many Americans are extremely deficient in this essential mineral, especially women. Magnesium has been shown to help reduce stress, create strong bones, help with constipation, increase sleep, and help with breast tenderness. It’s a must for any woman dealing with PMS! This is my favorite magnesium supplement as it contains 3 different forms of magnesium 🙌
B-complex – the B vitamins play a crucial role in supplying the body with necessary nutrients to support healthy hormone production. Many women, however, cannot process B vitamins and metabolize them properly, creating a deficiency (this is due to the MTHFR gene mutation, which it’s estimated over half the population has!). That’s why it’s very important to make sure you take the methylated version of B vitamins (look for 5-MTHF or methylated folate and methylcobalamin or methylated b12 in your supplements). The methylated forms of these vitamins do not require conversion by the body, making them highly bioavailable. And if you’re looking to get pregnant, make sure to take at least 1mg of 5-MTHFR several months before trying to protect against neural tube defects.
Wild Yam – studies suggest this root vegetable can have an anti-inflammatory effect and support a healthy response to glucose, which in turn helps to stabilize our hormones. It can be found in supplement form and cream form. Great for pre and post-menopausal women alike!
Turmeric & Ginger – these underground stems are from the same plant family and are incredible for calming inflammation, easing pain, and helping with digestive issues (all exacerbated by hormone issues)! This is my favorite turmeric supplement!
Yarrow Flower & Shepherd’s Purse – these astringent herbs can be used as a uterine tonic to help support normal menstrual flow. This product contains both and can be particularly helpful if you suffer from heavy menstrual periods.
Red Raspberry Leaf – this ancient remedy has been used for centuries to help tone the uterus and balance estrogen/progesterone due to its high nutrient content, including iron, tannins, and Vitamin B6. I especially love it in tea form (this one is my favorite!).

Lifestyle Habits

Your daily habits can have a tremendous impact on your hormone health (for good or for bad). Adopting the following healthy lifestyle habits can help support and balance your hormones and contribute to greater health and happiness.

Exercise – movement is your friend! And daily movement is an even better friend! Exercise improves insulin sensitivity, reduces cortisol, and manages your sex hormones. My favorite forms of exercise are walking, lifting weights, pilates/yoga, aerobic workouts, and playing pickleball with my family. Find something you love to do, and just start moving. If you are older or trying to get pregnant, I encourage you to keep your workouts low impact, which helps protect joints and ligaments as well as keeps your cortisol levels from getting too high. Daily movement helps give you a strong heart, healthy bones, better circulation, stabilized blood sugar, and a nice hit of dopamine (your feel-good hormone). It’s also been shown to combat depression and anxiety. There really are no downsides to working out!
De-Stress – stress is one of the #1 contributors to chronic health problems, including wreaking havoc on your hormones. Learning to de-stress is not just good advice, it’s a must if you want to have happy hormones! When we are chronically stressed, our adrenals pump cortisol into our bodies continuously, which in turn creates a domino effect of all your other hormones becoming imbalanced. Find ways to de-stress every day and write them in your calendar (i.e. journaling, getting a facial or massage, deep-breathing exercises, grabbing coffee with a friend, etc.) to ensure you do them. Don’t view de-stressing as an indulgence. View it as necessary to your health!
Sleep – getting good, deep sleep is imperative to balanced, happy hormones. Your body literally repairs itself at night when you sleep, so if you chronically deal with sleepless nights, you’ll want to address that immediately. Check out this post for my top 10 tips for getting better sleep!
Detox Your Life (Switch to Non-Toxic Cleaning, Personal Care, & Body Products) – toxins lurking in your home and in your products can create imbalanced hormones and can even lead to cancer. Upgrading to non-toxic cleaning products, kitchenware, feminine care products, skincare and body care products, and makeup can drastically reduce your exposure to toxic chemicals. Make sure to check out my post, “How to Detox Your Home Room-by-Room” for more in-depth info on this!