Hormones are the orchestral conductors in your body, from an active metabolism and regulated mood to reproductive health and improved sleep quality, they impact everything. When they’re balanced, you feel like you’re on top of the world, but when they’re not, you’ll notice significant changes in your daily life. While medical solutions are always available at Levitas Hormone Clinic through Female Hormone Restoration , changing your daily habits can significantly support your body’s ability to regulate hormonal functioning.
Prioritise a Good Night’s Sleep
High-quality sleep is an incredible tool for hormonal wellbeing. 7-9 hours of uninterrupted sleep per night is highly recommended, as well as maintaining consistent sleep-wake times, even on weekends. The most effective way to obtain optimal sleep is to develop a bedtime routine that helps relax your mind and body. Reading stretching and limiting blue light exposure are essential in doing this, combined with creating an environment that is conducive to sleep i.e. a bedroom that is dark, cool and quiet.
Manage Stress Effectively
Chronic stress dramatically disrupts your hormonal balance through elevated levels of cortisol, which can disrupt multiple facets of life. Short, daily practices like meditation or deep breathing exercises are highly effective in reducing stress levels. Incorporating other gentle physical activities like walking in a natural environment, yoga or pilates can greatly impact your hormonal balance too. Setting boundaries around your work-life balance is another essential component in overall health that will help redefine your hormonal balance – turn off the “always-on” setting and rather apply yourself when necessary to utilise your time effectively.
Maintain a Well-Balanced Diet
Your dietary choices significantly impact hormonal functioning. Emphasise natural foods and minimise your consumption of processed items. Including healthy fats daily is essential in supporting natural hormone production. Consume more protein with each meal and incorporate foods that are high in fibre to support gut health and your digestive process. A balanced diet means eliminating overconsumption so intermittent fasting should also be considered to improve insulin resistance and regulate your hormone production system.
Stay Hydrated
Optimised hydration supports all aspects of hormonal function as dehydration can stress your adrenal glands and increase your cortisol levels. Beginning each day with a glass of water when you wake up can make a world of difference. Always carry a water bottle with you as both a measure of convenience and a constant reminder to consume water throughout the day. If you find that plain water is too drab, infuse it with fruits and vegetables like cucumber, berries and lemon to give you that extra flavour kick – with added health benefits.
Get Moving
Physical activity has a massive influence on your hormonal balance, helping eliminate high cortisol levels and manage afflictions like insulin resistance. The way you exercise is dependent on what you want out of it but prioritise consistency over intensity as daily movement is more important than occasional intense workouts. Include strength training 2-3 times weekly to support the natural production of growth hormones and testosterone. Balance your workouts with motion-oriented exercises like walking and swimming. We all tend to sit down more than we should so shake up your sitting duration with movement breaks throughout the day and include stretching as part of your daily routine.
Soak Up Some Sunshine
We all lead busy lives that involve being in an office for most of the day so getting out into the sunlight can often be hard, however, Vitamin D is an essential hormone in regulating and maintaining your hormonal balance and optimising your overall health. Supporting thyroid function, improving insulin resistance and enhancing reproductive hormone production, Vitamin D is the key to healthy functioning. Getting regular sun exposure is the easiest way to enhance Vitamin D levels, but if you find that increasingly difficult, speak to a specialist about using supplements to get you what you need.
Support Gut Health
Your gut microbiome is a significant influence in hormone metabolism and your overall wellbeing. Including more fermented foods like yogurt or kimchi regularly and consuming more plant-based foods can support microbial diversity, giving your internal system a chance at feeling better. Prebiotics and probiotics are essential in providing your gut with healthy bacteria that not only impacts digestive hormones, but influences cognitive functioning and hormone balancing.
Listen to Your Body
Learn to tune into what your body is saying to you. Tracking your energy levels, sleep quality, digestion, and mood is an important aspect in learning how to restore your hormonal balance naturally. For women, monitor changes in your menstrual cycle as a window into your hormonal wellbeing. Note how specific foods, activities, or situations make you feel and either avoid or engage with them more depending on how they affect you. Understand what “normal” feels like for you.
When You Need Specialised Support
While these daily habits can significantly support hormonal balance, sometimes professional guidance is needed.
At Levitas Hormone Clinic, our specialists understand the significant effect a hormonal imbalance can have on your wellbeing. Our hormone clinics in Park Lane, Chelsea, Marylebone and others throughout London and Surrey, go the extra mile in helping you assess and take action in improving your hormonal health.
If you’ve been implementing healthier habits but are still experiencing symptoms of hormonal imbalance, our experts can help you identify the underlying causes and develop a holistic approach to treatment that will help you live the optimised life you deserve.
