12 ways to balance hormones naturally
1. Eat enough protein at every meal
Most of us are not eating enough protein. For this reason, women going through menopause should eat more protein. Guidelines recommend that women over 50 eat 0.45–0.55 grams of protein per pound (1–1.2 grams per kg) of body weight daily — or 20–25 grams of high-quality protein per meal ( 28 ).
2. Engage in regular exercise
Exercise during and after menopause offers many benefits, including: Preventing weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.
3. Cut out refined sugar and refined carbs
Or limit highly refined carbs, such as white breads, pasta, and baked goods, to avoid blood sugar spikes and constant cravings. Substitution is an important factor here. For example, you can make it a habit to substitute whole grain brown rice for white rice.
4. Learn how to mange stress
Unfortunately, chronic stress causes cortisol levels to remain elevated, which can lead to excessive calorie intake and obesity, including increased belly fat. Elevated adrenaline levels can cause high blood pressure, rapid heart rate and anxiety. However, these symptoms are usually fairly short-lived because, unlike cortisol, adrenaline is less likely to become chronically elevated.
5. Avoid over eating and not eating enough
In one study, insulin-resistant obese adults who ate a 1,300-calorie meal experienced nearly twice the increase in insulin as lean people and “metabolically healthy” obese people who consumed an identical meal.
On the other hand, cutting your calorie intake too much can increase levels of the stress hormone cortisol, which is known to promote weight gain when it’s elevated.
6. Eat fatty fish often ( local and sustainable )
Fatty fish is by far the best source of long-chain omega-3 fatty acids, which have impressive anti-inflammatory properties.
Research suggests they may also have beneficial effects on hormonal health, including reducing levels of the stress hormones cortisol and adrenaline.
7. Drink green tea
Green tea is one of the healthiest beverages around.
In addition to metabolism-boosting caffeine, it contains an antioxidant known as epigallocatechin gallate (EGCG), which has been credited with several health benefits.
Research suggests that consuming green tea may increase insulin sensitivity and lower insulin levels in both healthy people and those with insulin-resistant conditions like obesity and diabetes
8. Get consistent good quality sleep
To maintain optimal hormonal balance, aim for at least seven hours of high-quality sleep per night. This can be tricky in perimenpause when we can suffer from insomnia due to the fluctuating hormones. Progesterone is known to help with sleep quality. Also exercise like yoga or pilates can help. Avoid alcohol and caffeine after midday.
Staying off blue screen sources and having a bedtime routine is beneficial.
9. Practice meditation + mindfulness
This is known to calm the mind and therefore help to relieve stress. It is a practice and not always easy but so worthwhile for mind and body.
10. Eat a high fibre diet
One study in overweight and obese people found that consuming a type of soluble fiber called oligofructose increased PYY levels, and consuming the insoluble fiber cellulose tended to increase GLP-1 levels.
Both types of fiber caused a reduction in appetite.
To protect against insulin resistance and overeating, make sure you eat fiber-rich foods on a daily basis.
11. Eat eggs often
Eggs are one of the most nutritious foods on the planet. They are a complete source of food with high levels of protein and lots of nutrients.
12. Consume enough good fats
Fat is one of the most crucial elements for hormonal support. For years, we've been told that fat-free is good, while cholesterol and saturated fat are bad. This is a dangerous lie. Healthy fat is the raw material that we need to produce and maintain proper hormone function. Here's why: Hormones are produced using certain fatty acids and cholesterol, so if we're missing these nutrients, hormone problems arise simply because the body doesn't have the nutrients it needs to make them. Our body needs certain fats for supporting cells and managing hormones.
To read more about healthy fats and more about how to balance hormones and have healthy skin go to the bottom of page for contributors.
13. Take a good quality supplement
I recommend Dr.Vegan supplements especially for menopause. They are Vegan and have no fillers or nasty ingredients. You can check them out here and get a 15% discount using the code MARVELLOUS_MIDLIFE at the checkout. They have the nicest tin to keep your supplements in which I love.
14. Get some professional help from a coach, CBT or counselor
It can be really beneficial to get support from someone who is professionally trained and can help you to navigate this often challenging time. Head here to find out more.
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