Hormonal balance is essential for overall well-being, affecting everything from metabolism and mood to energy levels and reproductive health. If you’re experiencing symptoms like fatigue, irregular cycles, or mood swings, supporting your body with the right lifestyle habits can make a significant difference. At Natural Medicine of Seattle, Dr. Liz McAuliff, ND specializes in naturopathic approaches to hormone health, helping patients in Seattle achieve optimal balance through nutrition, stress management, and holistic treatments. Here are five simple yet effective habits to support healthy hormones naturally.
1. Eat Protein with Every Meal
Protein is a key nutrient for hormone production and balance. Hormones like insulin, thyroid hormones, and growth hormone rely on adequate protein intake to function properly. Protein helps stabilize blood sugar levels, which is essential for insulin regulation, and it also supports the production of neurotransmitters that affect mood and stress responses. Include high-quality protein sources such as poultry, fish, eggs, legumes, and plant-based proteins with every meal to ensure you’re providing your body with the building blocks it needs for optimal hormone function.
2. Practice Seed Cycling
Seed cycling is a natural method that involves consuming specific seeds at different times of the menstrual cycle to support hormonal balance, particularly in women. The practice revolves around eating flaxseeds and pumpkin seeds in the first half of the menstrual cycle (days 1-14) and sunflower seeds and sesame seeds in the second half (days 15-28). These seeds are rich in phytoestrogens and healthy fats which promote estrogen and progesterone balance in the body. By aligning seed intake with the phases of your cycle, seed cycling may help reduce symptoms related to hormonal imbalances such as PMS, and irregular periods.
3. Support Your Liver for Detoxification
The liver plays a crucial role in hormone metabolism and detoxification. It helps process and eliminate excess hormones, including estrogen, ensuring they don’t build up and disrupt balance. To support liver function, focus on consuming foods that promote detoxification, such as cruciferous vegetables (broccoli, cauliflower, kale), leafy greens, beets, and foods rich in antioxidants (berries, apples, carrots, etc.). Reducing exposure to toxins such as plastics and pesticides can further help your liver efficiently process hormones.
4. Optimize Digestion
Good digestion is essential for hormone health because the gut is intricately linked to hormonal regulation. Poor digestion or an imbalance in gut bacteria can lead to hormone disruptions, especially in the metabolism of estrogen. If you experience symptoms such as constipation, bloating, or heart burn, consider a consultation with a physician to discuss treatment options.
5. Manage Stress Effectively
This is your sign to set boundaries with yourself, your work, and the people in your life. Chronic stress can cause long-term hormonal imbalances, particularly in the production of cortisol, the body’s primary stress hormone. Elevated cortisol levels over time can interfere with other hormones, including thyroid hormones and sex hormones like estrogen and progesterone. Managing stress is therefore vital for hormone health. Incorporating stress-relieving practices such as meditation, yoga, deep breathing exercises, and spending time outdoors can help reduce cortisol levels and promote relaxation. Prioritizing self-care, ensuring adequate sleep, and setting boundaries to avoid burnout are also key components of stress management.
By incorporating these five habits—prioritizing protein, practicing seed cycling, supporting liver detoxification, optimizing digestion, and managing stress—you can take proactive steps toward balanced hormones and improved well-being. If you’re looking for personalized guidance on your hormone health, Dr. Liz McAuliff, ND at Natural Medicine of Seattle offers comprehensive naturopathic care tailored to your unique needs. Book a consultation today to start your journey toward hormonal balance and optimal health!