General Health
I’m a firm believer in the idea that you should START NOW - not wait for a new year, new month, new week to incorporate new habits for balanced hormones & amazing health.
HOWEVER, I think the New Year is also symbolic of fresh starts.
If there are new habits you’ve been wanting to try, now is the time to begin incorporating them.
I’ve made a list of 6 hormone-healthy habits that you can choose from to make 2023 the year you finally start to experience consistent energy, balanced moods & your most predictable, easy AF periods ever!
I’m constantly upgrading my habits for better hormonal health & in turn continue to unlock new levels of health I never knew possible..
This year I’m personally working on becoming more consistent with daily movement, cutting down on screen time & consciously eating at least 30g of protein with each of my meals (cause man oh man do our hormones need more protein than we think).
I invite you to chose 1-3 habits from the list below that you'd like to begin implementing this year to upgrade your hormonal health.
Choose NO more than 3.
Pick a habit(s) that is going to be achievable, fun & sustainable for you. Master it. Then choose another one.
Small habits compounded together over time make for the greatest transformation in your hormonal health & periods.
The daily dietary & lifestyle habits I’ve shared below work towards supporting the FOUNDATIONS of hormonal health, focusing on:
- Essential Nutrients
- Blood sugar balance
- Supported adrenal & thyroid function
- Optimal liver & gut health
Start by focusing on 1-3 new habits which support these foundations, and your hormones will be humming in no time!
Hormone Healing Habit #1: Ask yourself this question before eating.
Before cooking or buying a meal, ask yourself: "How can I make this AS hormone-healthy as possible?"
Make sure to tick the 3 essential boxes for each meal: protein, healthy fat + fibre.
Food is hormone medicine. Want to heal your hormones? Start with what's on the end of your fork.
Hormone Healing Habit #2: Do a daily Cycle Check-In
Every morning ask yourself these questions:
- Where are you in your cycle/what phase are you in?
- How are you feeling emotionally, energetically, physically & spiritually?
- How can you best support yourself today?
Remember - you a a cyclic being meaning no two days will you ever be or feel the same. So make the time to check-in with yourself and honour where you are at on a day to day basis to avoid any overwhelm or setting of unrealistic expectations on yourself.
Hormone Healing Habit #3: Shake
What's one of the most common causes of hormonal imbalances, PMS & irregular periods? STRESS!
Regulate your nervous system & release stress/tension with 10-15 minutes of shaking every morning. Click here if you don’t know what I’m talking about ;)
Meditation or breath work are other great habits to help regulate your nervous system for balanced hormones.
Hormone Healing Habit #4: Increase your magnesium intake
If there is one mineral every woman needs more of its magnesium. Magnesium is involved in ALL hormonal processes within the body and has been studied as an effective treatment for PMS & cramp relief.
Eat more foods rich in magnesium such as spinach, avocado, chia seeds, almonds, pumpkin seeds, legumes, tofu & whole grains.
Then an easy, convenient way to boost your magnesium levels daily is with a high quality supplement.
Hormone Healing Habit #5: Eat more protein
Aim for 25-30 grams of protein per meal. The amino acids in protein are the building blocks of hormones, plus we need protein for blood sugar balance & satiety. Most women are not eating enough protein for hormonal balance!
Signs you're not eating enough protein are..
- Fatigue & weakness
- Mood swings & irritability
- Hair, nail & skin problems
- Hunger & cravings, even shortly after eating
- PMS, irregular or missing periods.
If you need some help learning how to eat for healthy hormones apply to work with me 1:1 for Nutrition & Hormone Coaching here.
Hormone Healing Habit #6: Switch the coffee for a Superfood Latte
If you're trying to heal your hormones, its a good idea to give your adrenals a break from coffee. Don't worry - this doesn't have to be forever, but will be hugely beneficial in helping your body rebalance & hormones regulate.
Coffee interferes with sleep quality, and causes spikes in hormone cortisol, which interferes with the production of progesterone, the hormone we need for ovulation and healthy, regular periods.
Switch your coffee for a hormone-healing & energising Superfood Matcha Latte instead.
To summarise, choose 1-3 habits from the list & implement them over the next 30 days. Master the habit. Then come back to this list and choose another!
Just remember, if you want to balance your hormones and have easy, predictable periods you don’t need to be perfect.
But you do need to be committed,
Patient,
Consistent,
And kind on yourself.
Because real healing is a long term game.
BONUS: What about 6 habits that MESS with your hormones?
1. Skipping breakfast & eating irregular meals
2. Drinking coffee on an empty stomach
3. Scrolling & watching TV before bed
4. Using skincare & makeup that contain toxic, endocrine disrupting ingredients
5. Cooking with inflammatory oils like canola oil & sunflower oil
6. Avoiding & fearing the sun
Want more personalised support to balance your hormones naturally? Apply to work with me 1:1 For Nutrition & Hormone Coaching here.
