This blog post and video provide general information only. Please see your trusted healthcare professional for individual advice.
By focusing on lifestyle modifications, we can often achieve hormone balance which can alleviate the symptoms related to menopause.
Whilst estrogen and progesterone levels decrease during menopause, other hormones, such as follicle-stimulating hormone (FSH) and luteinizing hormone (LH), may increase as the body tries to compensate for the declining levels of estrogen. These hormonal changes contribute to the symptoms commonly associated with menopause:
- Hot flushes
- Weight gain
- Anxiety
- Night sweats
- Mood changes
While these lifestyle modifications will be beneficial, it’s important to note that severe or persistent hormonal imbalances should be evaluated by your trusted healthcare professional for a comprehensive diagnosis and appropriate treatment.
Here’s a 24 min live recording where I cover 6 lifestyle factors and how these impact hormones in our body.
1: Reduce stress
Stress can have a significant impact on hormone regulation!
- Cortisol: During stressful times the adrenal glands produce cortisol. Elevated cortisol levels help the body cope with stress by increasing glucose availability and suppressing non-essential functions, such as digestion and reproductive processes. However, chronic or prolonged stress can result in prolonged elevation of cortisol, which can lead to insulin resistance and impaired glucose regulation.
- Growth hormone: Chronic stress can suppress the release of growth hormone, which is important for tissue repair, muscle growth, and overall body composition.
- Estrogen, progesterone, and testosterone: Prolonged stress can affect reproductive hormones. In women, chronic stress may disrupt the menstrual cycle, leading to irregularities, changes in menstrual flow, or even amenorrhea (absence of menstruation). In men, stress can contribute to decreased testosterone levels, affecting sexual function, fertility, and overall well-being.
What is making you stressed? We need to address the issue not just the symptoms.
2: Make sleep a priority
Lack of sleep has a significant impact on hormone regulation!
- Cortisol: Sleep deprivation has been associated with increased cortisol levels.
- Ghrelin and leptin: Sleep deprivation has been found to increase ghrelin levels, which stimulates appetite, and decrease leptin levels, which signals fullness. These hormonal changes can contribute to increased hunger, cravings, and a higher risk of overeating and weight gain.
- Insulin: Sleep deprivation can impair how well our cells respond to insulin – taking up glucose from our bloodstream. This can lead to insulin resistance and disrupt our blood sugar regulation.
- Growth hormone: Sleep deprivation can disrupt the normal secretion of growth hormone, impairing the body’s ability to repair and regenerate tissues.
- Reproductive hormones: Sleep deprivation can affect reproductive hormones, such as estrogen, progesterone, and testosterone.
Why aren’t you getting enough sleep? What are you willing to do about it?
- Prioritise sleep – set a specific bedtime and stick to it.
- Create a conducive sleep environment – no phones or screens in the bedroom, no clutter, ear plugs etc.
- Develop a bedtime routine that you follow religiously.
- No caffeine 10-12 hours before you plan on sleeping.
3: Eat a balanced diet
Diet plays a crucial role in hormone regulation!
- Carbs: Trigger the release of insulin. The type and quality of carbs consumed can affect insulin response. High-fiber carbohydrates, such as whole grains, fruits, and vegetables, generally have a more favourable impact on blood sugar and insulin levels compared to refined carbohydrates.
- Protein: Adequate protein intake is essential for the production of hormones, such as insulin, growth hormone, and reproductive hormones. Consuming an appropriate amount of high-quality protein sources, like lean meats, fish, legumes, and dairy products, supports optimal hormone balance.
- Healthy fats: Monounsaturated fats found in olive oil, avocados, and nuts, and omega-3 fatty acids found in fatty fish, contribute to hormone production and function. On the other hand, excessive intake of saturated and trans fats, commonly found in processed foods and fried snacks, can negatively impact hormone regulation.
- Fiber: A diet rich in fiber from fruits, vegetables, whole grains, and legumes can positively impact hormone regulation. Adequate fiber intake supports digestive health, helps maintain steady blood sugar levels, and may contribute to healthy weight management, all of which can influence hormone balance.
Maintaining a balanced and varied diet that includes a wide range of nutrients is crucial for overall hormone health.
Are you eating a balanced diet?
Would you like a FREE meal plan?
4: Eliminate alcohol
Alcohol has a negative effect on hormone regulation in the body!
Even moderate alcohol consumption (1 standard drink for females per day or 2 standard drinks for males) can impact hormone regulation.
- Decrease in testosterone levels in both men and women. This is important for muscle development, sexual function and overall well-being.
- Disrupts the balance of estrogen (particularly in women) which can lead to menstrual irregularities and other reproductive health issues.
- Stimulates the release of Cortisol (hormone associated with the stress response) over time this can contribute to weight gain, diabetes and cardiovascular problems.
- Interferes with Insulin regulation and glucose metabolism, leading to impaired insulin sensitivity.
- Suppresses the release of growth hormone – essential for tissue repair, muscle growth and overall body composition.
- Affects thyroid function which plays a vital role in regulating metabolism and energy balance
If you’re serious about balancing your hormones naturally, quit alcohol.
5: Exercise
Exercise has a positive effect on hormone regulation in the body!
- Enhances insulin sensitivity – your body will use insulin more effectively by regulating blood sugar levels.
- Reduces cortisol levels and will help manage stress if done regularly.
- Regulates estrogen and progesterone levels.
- Intense exercise eg. HIIT and strength training can stimulate the release of growth hormone essential for tissue repair, muscle growth and overall body composition.
- Positively affect thyroid function and hormone production. Exercise can enhance metabolism.
It’s important to note that the specific effects of exercise on hormone balance can vary depending on factors such as exercise type, intensity, duration, and individual variations.
Maintaining a balanced and varied exercise routine is best. Cardio, strength, agility, flexibility… include it all!
6: Maintain a healthy weight
- Insulin: Excess body weight is associated with insulin resistance. This occurs when cells become less responsive to the effects of insulin, leading to elevated blood sugar levels.
- Leptin: Leptin is a hormone produced by fat cells that helps regulate appetite and energy balance. As body fat increases, leptin levels typically rise, sending signals to the brain to suppress appetite and increase energy expenditure. However, in cases of leptin resistance, the body becomes less responsive to the effects of leptin, leading to increased hunger and reduced energy expenditure. Leptin resistance can contribute to overeating and weight gain.
- Estrogen: Adipose tissue (fat cells) plays a role in estrogen production. In both men and women, excess body weight can lead to increased estrogen production. This can disrupt hormone balance, potentially leading to hormonal imbalances, menstrual irregularities, and other reproductive health issues.
- Cortisol: Studies have shown that excess body weight and higher levels of abdominal fat are associated with elevated cortisol levels. Chronic elevation of cortisol due to excess weight can contribute to various health issues, including insulin resistance, metabolic disorders, and increased stress levels.
Achieving and maintaining a healthy weight through a balanced diet, regular physical activity, and lifestyle modifications can positively impact hormone regulation and overall well-being.
I can help you incorporate ALL these lifestyle modifications with my 4 Week SBF Challenge.
We begin a new Challenge on the first Monday of each month and you can join me RIGHT NOW!
