Hormone balance means equilibrium. If hormones are in balance with each other, mood, energy, drive and libido are in balance.
Hormone balance is very important for women’s overall wellbeing.
Unfortunately, modern life does not make it easy to maintain hormonal balance.
Here are some tips on how to support hormone balance, naturally.
1. Manage Stress
Stress can affect hormone balance on every level. When the adrenal glands have to produce a lot of ‘Stress-hormones’ (Hormones that are needed for the stress response such as cortisol and adrenaline) they use some of the raw materials that are needed to produce other hormones whilst also competing with some hormones for receptor sites . Over time, stress may have a domino effect on all other hormone systems in the body .
While we cannot always reduce the stress itself, we can learn how to deal with it better or mitigate its effects through:
- Reduce stimulants (alcohol, caffeine, cigarettes)
- Deep Breathing Exercises
- Yoga and other gentle exercise
- Relaxation (massage, bathing, acupuncture etc)
- Walks in nature
2. Avoid Endocrine Disruptors
Endocrine (hormone) disruptors are synthetic chemicals found in our environment, consumer products and food that can be absorbed by humans and that have the ability to block, mimic and interfere with the metabolism of hormones in the body . These include:
- Many pesticides/chemical fertilisers
Endocrine disruptors also include ‘xenoestrogens’ or artificial oestrogens, found in soft plastics and BPA for example.
To avoid endocrine disruptors:
- Eat organic produce to avoid pesticides/fertilizers
- Reduce plastic packaging – instead opt for glass, paper and stainless steel
- Don’t use cling film
- Swap chemical cleaning products for natural products
- Use natural skincare products and make-up
3. Support the Liver
The liver is responsible for the degradation of excess circulating hormones. The more strain is put on the liver, the harder it may be to get rid of excess hormones.
Try to remove anything that puts additional strain on the liver like alcohol, additives, drugs, excessive sugar (especially fructose) and trans-fats, chemicals, pesticides etc.
Certain compounds/nutrients may support the liver further:
- Milk Thistle 
- Dandelion 
- Beetroot 
- Curcumin 
4. Eat more Fibre
Excess circulating hormones need to be excreted through the bowels. Fibre has been shown to bind to hormones, carrying them out of the body .
Without sufficient fibre, excess hormones may be reabsorbed in the gut.
5. A Healthy Diet
Many nutrients are needed to make hormones. The stress response in particular uses up a lot of nutrients. Make sure you consume adequate:
- Vitamin C
- B Vitamins
Protein is the building block for hormones and enzymes – Vegans and Vegetarians may not have an adequate protein intake.
Cholesterol is also needed for hormone production, so a diet very low in fat may also affect hormone balance.
I am a big fan of a primal type of diet, high in all nutrients the body needs.
6. Avoid Hormonal Contraception
Although hormonal contraception and topical hormones therapy have been shown to be helpful in certain bladder conditions, they also generally lower the production of our own hormones .
This is why they can have such a wide list of side-effects.
Long-term, this is probably not a good thing. Ideally we’d want hormonal balance without the help of synthetic hormones.
Next week, I will talk about alternatives to hormonal contraception so stay tuned!
- Evanthia Diamanti-Kandarakis et al Endocrine-Disrupting Chemicals: An Endocrine Society Scientific Statement Endocr Rev 2009; 30 (4): 293-342 https://academic.oup.com/edrv/article/30/4/293/2355049/Endocrine-Disrupting-Chemicals-An-Endocrine
- YangheeYou et al In vitro and in vivo hepatoprotective effects of the aqueous extract from Taraxacum officinale (dandelion) root against alcohol-induced oxidative stress Food and Chemical Toxicology Volume 48, Issue 6, June 2010, Pages 1632-1637 http://www.sciencedirect.com/science/article/pii/S0278691510001869
- ViolettaKrajka-Kuźniak et al Beetroot juice protects against N-nitrosodiethylamine-induced liver injury in rats Food and Chemical Toxicology Volume 50, Issue 6, June 2012, Pages 2027-2033 
- Rafael Bruck et al Prevention of liver cirrhosis in rats by curcumin Liver International, 27: 373–383. 
- Lauren N. Wood and Tamara Grisales The Role of Oral Contraception on Bladder Symptoms Curr Bladder Dysfunct Rep May 2017