Feeling out of balance? Hormones play a crucial role in your overall well-being, influencing everything from mood, energy, sleep, and metabolism. Once you understand and manage your hormone health, you can transform your life, bringing you closer to the vitality and harmony you deserve.
I know it might seem like a complex task to achieve and maintain hormone balance, but with some thoughtful adjustments to your daily routine, you can make a big difference.
Here are five essential tips to support your hormones naturally and effectively:
1. Support the Liver
The liver plays a vital role in hormone regulation by detoxifying the body and metabolizing hormones. Keeping your liver healthy ensures it can efficiently process and eliminate excess hormones, maintaining overall balance.
Liver Complex
Our Liver Complex is a powerful blend of natural ingredients designed to support liver health and detoxification. It includes N-Acetyl L-Cysteine, methylated B vitamins, milk thistle, L-Methionine, dandelion root, known for their liver-supporting properties.
These ingredients can help to protect liver cells, promote regeneration, and enhance bile production, which is essential for detoxification. Learn more about the Just Ingredients Liver Complex here.
Microgreens
Incorporating microgreens into your diet is another excellent way to support liver function. Microgreens are often more nutrient-dense than their mature counterparts and are eaten raw which allows them to maintain their flavor and nutrients.
They are packed with vitamins, minerals, and antioxidants that can aid in detoxification and overall liver health. Adding them to your salads, smoothies, sandwiches, or as a garnish can help boost your liver health.
Sulforaphane, found in broccoli microgreens, plays a crucial role in liver health by supporting the detoxification of excess estrogen. This is especially important for managing estrogen dominance (a condition where elevated estrogen levels can lead to various health issues). By enhancing the liver's ability to process and eliminate excess estrogen, sulforaphane helps maintain hormonal balance and supports overall well-being.
2. Support the Gut with Fiber and Probiotics
A healthy gut is fundamental to hormone balance. The gut microbiome influences hormone production, metabolism, and overall hormonal health.
Fiber
Consuming a diet rich in fiber can help to maintain a healthy digestive system, support detoxification, and promote the regular elimination of waste, including excess hormones.
Fiber acts as a prebiotic, feeding beneficial gut bacteria by providing them with nourishment. As the fiber ferments in the colon, it produces short-chain fatty acids that support the growth of good bacteria, helping maintain a healthy gut microbiome and aiding digestion.
Fiber supports gut bacteria, which helps balance hormone levels by improving estrogen metabolism and reducing excess estrogen in the body. This can contribute to better hormonal health and reduce the risk of hormone-related issues.
Some of our favorite foods rich in fiber and the amount of fiber per serving:
- Almonds: 13.3 g
- Popcorn: 14.4 g
- Dark chocolate: 10.9 g
- Oats: 10.1 g
- Lentils: 7.3 g
- Kidney beans: 6.8 g
- Split peas: 8.3 g
- Chickpeas: 7 g
- Chia seeds: 34.4 g
- Beets: 2.8 g
- Pears: 3.1 g
- Avocado: 6.7 g
- Artichoke: 5.4 g
- Raspberries: 6.5 g
Probiotics
Probiotics are beneficial bacteria that support a healthy gut microbiome. Our Probiotic Complex is formulated to provide a diverse range of prebiotics, probiotics, and postbiotics that can help balance gut bacteria and improve digestion.
A healthy gut microbiome is essential for the proper absorption of nutrients and the synthesis of certain hormones. Our probiotics are one of the only ones on the market that contain postbiotics and are flavored with real fruit. Discover the benefits of our Probiotic Complex here.
3. Manage Stress
Chronic stress can wreak havoc on hormone levels, particularly cortisol, the stress hormone. Managing stress is so important for maintaining hormonal balance.
Adrenal Complex
Our Adrenal Complex is specifically designed to support the adrenal glands and help the body cope with stress. It includes adaptogenic herbs like ashwagandha and rhodiola, which can help reduce stress and support adrenal health. Adaptogens help the body adapt to stress and maintain equilibrium, which can reduce the negative impacts of chronic stress on hormone levels. Explore our Adrenal Complex here.
4. Exercise and Sleep
Leading a healthy lifestyle with regular exercise and adequate sleep is essential for hormone balance.
Exercise
Regular physical activity helps to regulate hormones, improve mood, and boost overall health. 30 minutes of moderate exercise most days of the week is so beneficial as it can stimulate the production of endorphins, which are natural mood lifters, and help to reduce cortisol levels, which promotes a more balanced hormonal state. If you are lacking motivation to get to the gym, consider using pre-workout.
The Just Ingredients Pre-workout is formulated to help enhance workout performance, aid in recovery, elevate energy levels, combat fatigue, and enhance mental clarity. With the added benefit of adaptogens, our pre-workout gives you an extra boost while helping to avoid the crash that is accompanied with many other pre-workouts.
Sleep
Quality sleep is critical for hormone production and regulation. Try to get 7-9 hours of restful sleep each night to support your hormonal health. During sleep, the body repairs itself and produces essential hormones, including growth hormone and melatonin, which regulate various bodily functions and support overall health.
Here are common reasons people can’t sleep through the night:
- Eating too many carbs before bed: A high-carb meal can delay your body’s clock and reduce melatonin production (which regulates your sleep-wake cycle). A 2020 study found that during menopause, women that ate more refined carbs and added sugars before bed were 11% more likely to have insomnia.
- Stress: Stress can cause the body to release stress hormones like cortisol, which can disrupt sleep. While there aren’t any quick fixes for stress, practicing healthy habits, taking breaks, changing the situations that cause stress, and supplementing with the Adrenal Complex can help.
- Health conditions and/or pain: Different health conditions can impact your quality of sleep. Talk to your doctor if you are struggling to sleep through the night.
- Drinking caffeine or alcohol late in the day: Caffeine is a stimulant that can take eight hours to wear off and alcohol can help you become sleepy before bed, but may cause you to wake up when it wears off.
- Hormones: Hormone changes around your period or menopause can cause women to wake up throughout the night. If you are experiencing period pain, that may be a sign that your body isn’t functioning optimally. Listen to episode 160 of the Just Ingredients Podcast with Dr. Erin Ellis for more on this.
Magnesium may play a role in regulating sleep and relaxation.
Our Magnesium Complex can help support restful sleep and overall relaxation by promoting muscle relaxation and reducing stress. Incorporating magnesium into your nightly routine can improve sleep quality and contribute to better hormonal balance. Learn more about our Magnesium Complex.
5. Healthy Fats and Proteins
Your diet plays a significant role in hormone production and balance. Consuming healthy fats and proteins is essential for maintaining optimal hormone levels.
Healthy Fats
Some good sources of healthy fats include:
- Avocados
- Nuts
- Seeds
- Avocado/Olive oil
- Grass-fed beef
- Ghee or grass fed butter
- Organic grass-fed or organic non-dairy milk
- Flax seeds
- Fish
These fats are necessary for the production of hormones and support overall health.
Omega-3 fatty acids are particularly beneficial for reducing inflammation and promoting hormone health. Our Omega-3 Fish Oil is 5x more concentrated than average fish oil supplements and provides a convenient way to ensure you're getting enough of these essential fatty acids. Learn more about our Omega-3 Fish Oil.
Proteins
Ensure you get enough high-quality proteins from sources like:
- Lean meats
- Fish and seafood
- Eggs
- Cottage cheese
- Greek yogurt
- Hemp seeds
- Nuts
- Lentils
Proteins provide the building blocks for hormone production and are crucial for maintaining muscle mass and overall vitality. Amino acids, derived from proteins, are essential for synthesizing hormones and neurotransmitters that regulate mood and physiological functions.
Protein shakes are an easy way to make sure you are getting enough protein in your diet. Try the Just Ingredients Protein Powder, here with 18 amino acids.
By incorporating these five tips into your daily routine, you can naturally support your hormone health and improve your overall well-being. Remember, small, consistent changes can lead to significant improvements over time. Take the first step towards better hormone health today!
