3. Natural Ways to Balance Hormones with lifestyle changes, supplements, diet and support

1. Prioritize a Nutrient-Dense Diet

With a balanced diet, hormone health improves as it is foundational for a healthy reproductive system. Be sure to incorporate nutrient-dense foods everyday, such as:

• Healthy Fats: Foods like salmon, sardines, trout and flaxseeds contain protein, Omega 3s, minerals and nutrients that help to reduce inflammation and support hormone production. ​

• High-Fiber Foods: To be specific, fiber comes from vegetables, fruits, legumes and whole grains which aid in hormone excretion and detoxification. ​

• Protein-Rich Food: Last but not least, protien rich foods, including both animal and plant-based proteins provide amino acids that are essential for hormone health.​

2. Manage Stress Effectively

Understandably, this is easier said than done. Chronic stress disrupts hormone function by increasing cortisol levels, which can interfere with reproductive hormones. Here are some techniques that can help you reduce stress:​

• Practice Mindfulness and Meditation: These techniques can lower cortisol levels and promote relaxation. 

• Engage in Yoga or Deep Breathing Exercises: Activities like these can help manage stress and improve overall well-being. ​

• Establish a Consistent Self-Care Routine: Regular self-care can enhance overall well-being and reduce stress.​

3. Maintain Regular Physical Activity

As always, regular exercise supports hormonal balance by regulating insulin levels and reducing inflammation. Effective exercises include:​

• Strength Training: Examples include weight lifting, band resistance or body work, this helps to build muscle and stabilizes blood sugar.​

• Cardio Exercises: Activities like cycling, walking, and swimming enhance circulation and reduce stress.​

In sum, aim for at least 30 minutes of moderate exercise most days of the week. ​

4. Get enough sleep

Extending that, lack of sleep affects hormone regulation, including cortisol, estrogen, and insulin. So, you can improve sleep quality by:​

• Establishing a Consistent Sleep Schedule: Go to bed and wake up at the same time each day.​

• Limiting Screen Time Before Bed: Reduce exposure to blue light in the evening.​

• Creating a Relaxing Sleep Environment: Ensure your bedroom is cool, dark, and quiet.​

To put it clearly, the best is to aim for 7-9 hours of restful sleep per night. ​

5. Consider Supplements 

Further to a healthy diet, certain supplements that help balance hormones may help improve fertility:​

• Chasteberry (Vitex Agnus-Castus): By supporting progesterone levels and menstrual cycle regulation allows for easier identification of your fertile window.
• Omega-3 Supplements: In addition to healthy fats, omega 3 supplements can help reduce inflammation and improve reproductive organ function.
• Vitamin D – Contrast to our winter months, supplementing with Vitamin D is essential. Deficiencies have been linked to longer times to pregnancy and infertility.
• Inositol – Next is this one, inositol, sometimes referred to as Vitamin B8, it is wonderful for supporting hormone balance, insulin sensitivity and ovarian function, especially for those with PCOS.

And as always, please don’t forget to always consult your healthcare provider before starting any supplements to ensure they are appropriate for your individual needs.