As a woman, I (Jen) thought that what I was experiencing with my hormone health every month was normal. After having 6 kids, I thought that bleeding so heavily that I couldn’t leave the house was just going to be part of my life… for the rest of my life. I thought cramping was normal and everyone just needed to stay out of my way when PMS reared its ugly head, and it did… often! And then I had daughters. What they were experiencing was so much worse than what I’d ever experienced as a teen. They were debilitated for a week every month, curled up on the couch in the fetal position just trying to make it through. Why were their periods so much worse that what I’d experienced – both before and after having kids? I didn’t have answers for them and in talking with other moms, realized that their daughters were experiencing something similar and they didn’t have answers either.
Hormonal health is crucial for women’s overall well-being, affecting everything from mood and energy levels to fertility and weight management. As I dove into hormone health trying to find answers for myself and my daughters, I found that fortunately, there are several natural approaches we can use to support hormone balance. Let’s explore some popular methods that many women find helpful.
Cycle Syncing
Cycle syncing involves aligning your diet, exercise, and lifestyle choices with the different phases of your menstrual cycle. This practice can help optimize your energy levels and reduce symptoms like PMS[1].
How to get started:
- Track your menstrual cycle using an app or calendar
- Adjust your diet and exercise routine based on your cycle phase
- Plan important tasks and social events around your most energetic days
Seed Cycling
Seed cycling is a natural method that involves eating specific seeds during different phases of your menstrual cycle to support hormone production and balance[1].
The basics:
- Follicular phase (days 1-14): Consume 1 tablespoon each of ground flax and pumpkin seeds daily
- Luteal phase (days 15-28): Switch to 1 tablespoon each of ground sunflower and sesame seeds daily
Intermittent Fasting
Intermittent fasting has gained popularity for its potential benefits on hormonal health. It may help regulate insulin levels and support overall endocrine function[1]. Teaching, or rather re-teaching, our bodies to metabolically switch from burning glucose to burning fat can reset almost every system in our bodies and can undo years of neglect and damage caused by our modern lifestyle. But as women, we have to fast differently in order to support our hormones.
Two different fasts:
- Deep Fasting: for when our hormones have done their hard work and are “resting” for a few days
- Practice Fasting: for when our hormones are working hard to bring about the next phase in our monthly cycle. They need more caloric and nutritional support.
Hormone Balancing Tinctures
Herbs are one of the best ways to support our hormones, and overall bodies, nutritionally. The most powerful and potent ways to use herbs are through tinctures. Tinctures are extractions of all the best parts of the herbs that we can take every day. We have a tincture that has changed women’s hormonal lives, from keeping cramps at bay to tuning down the symptoms of menopause. We call it Wonder Woman and some of the amazing herbs it includes are:
- Vitex (Chasteberry) – to encourage our bodies to produce more progesterone
- Black Cohosh – to help balance estrogen levels
- Damiana Leaf – to help regulate estrogen levels
- Red Raspberry Leaf – to tone the uterus
Tinctures are so easy to make yourself at home! After putting it off for a few years because I thought it was too hard, I learned that making a tincture only takes 5 minutes! Learn right along with me in our video series, Tincture Making 101.
Additional Tips for Hormone Balance
Herbs, cycle syncing, seed cycling and intermittent fasting are all great, but we can also support our hormones through doing the following:
- Prioritize sleep: Aim for 7-9 hours of quality sleep each night
- Manage stress: Practice relaxation techniques like meditation or yoga
- Exercise regularly: Incorporate both cardio and strength training
- Eat a balanced diet: Focus on whole foods, healthy fats, and lean proteins
- Stay hydrated: Drink plenty of water throughout the day
As I have incorporated these things into my life, my monthly cycles have changed so much – for the better! My daughters’ monthly cycles have changed and they are able to function and live their lives again! These holistic practices support our hormonal health and have truly improved our overall well-being. Remember, though, that everyone’s body is different, and what works for one person may not work for another. But I’ve given you a lot of things you can try and just remember that “slow and steady [improvements] will help us win the race”!
For a deep dive into women’s hormonal health, join us in our Hormone Reset Bootcamp today!
Citations:
[1] The Holistic Health Approach
[2] Leah Brueggemann
[3] Grace Functional Nutrition
[4] Best Hormone Blogs
[5] Flo Living
[6] Hormone Health Studio
[7] Her Way Health
[8] The Women’s Health RN
