In today’s fast-paced and always-on world, where demands are never-ending, we can often feel physically and mentally depleted. If you’re not sleeping well, irritable, have irregular or missed periods, PMS or holding onto a few extra kilos, there’s also a good chance your hormones could be out of harmony.

At ashaya, we believe in a long-term holistic approach to health and wellbeing, with a focus on diet, lifestyle and the environment. Every woman is different and has a unique hormonal chemistry that is playing out in daily life. These suggestions are simply that, recommendations based on expert advice we have accumulated over time. And as always, we suggest you seek advice from a medical professional if you’re experiencing hormonal imbalance.

Here are a few natural suggestions to help support hormone balance:

1. Keep your Stress Levels in check

Easier said than done but experts agree that one of the most common causes of hormone imbalance is stress. A small amount of stress is inevitable and unharmful but long-term, chronic stress can affect our hormones. According to Certified Women’s Health Coach and Author of Fix Your Period, Nicole Jardim, “Women’s bodies in particular are highly susceptible to the stressors of modern life, and this is where we start seeing hypothalamic-pituitary-adrenal (HPA) axis or adrenal dysfunction arise. And I’m sure you can guess what part of our biology takes the hardest hit…⁠⁠That’s right, our HORMONES, particularly our beloved sex hormones. The hypothalamic-pituitary-adrenal axis coordinates our body’s stress response—the brain signals the adrenals to secrete hormones like epinephrine and cortisol in a perfectly orchestrated pattern that helps us respond to occasional stressors.⁠ (The keyword being occasional.)⁠. When we’re in a state of chronic stress, however, this pattern can easily become disrupted, resulting in adrenal hormone dysfunction.”

Adrenal fatigue can impact sleep, increase anxiety, reduce libido, cause brain fog and can impact ovulation. Getting on top of what triggers your stress is important, not only for hormone balance but for overall health and wellbeing. Active stress management techniques that help relax your nervous system include meditation, breathwork, yoga, warm baths and simply spending time in nature.

Herbal remedies can also help. Adaptogens are natural plants or herbs, thought to help the body better adapt to stress by regulating the release of stress hormones such a cortisol. Ashwagandha and Saffron are two important adaptogens, both found in ashaya In-Flow Period & PMS Relief and Re-Glow Perimenopause Relief supplements. For more on adaptogens read this article (insert link to blog post What are Adaptogenic Herbs?)

2. Eat a Balanced Diet

A balanced diet of carbohydrates, proteins and fats with adequate nutrients is fundamental to good hormonal health. Some specific suggestions to support hormone balance:   

• Increase your intake of leafy green vegetables to assist in removing toxins from your blood, improve circulation and reduce inflammation.
• Introduce legumes into your diet such as beans, lentils and peas. High in B group vitamins and fibre they help support your menstrual cycle. Make sure they are soaked to remove lection and to avoid potential gut issues.
• Include some non-GMO soybeans into your diet. Rich in antioxidants and phytoestrogens, they help moderate the effect of oestrogen in your body.
• Increase your consumption of Omega 3 fatty acids found in chia seeds, flax seeds, walnuts, anchovies, herring, mackerel and salmon. This will help reduce inflammation in your reproductive organs. 

3. Cleanse Your Liver

The liver is responsible for processing all of the body’s hormones, so when it’s clogged with toxins such as sugar, medications and alcohol, it can cause hormone imbalances. If you’re worried your toxic load could be high, give your liver a break from refined sugar, coffee and alcohol and avoid processed and pre-packaged food. 

4. Monitor your alcohol consumption.

 We often think that glass or two of wine every night is helping to reduce stress but as Jardim advises, alcohol not only impacts your sleep quality but it does in fact create hormone imbalance “Alcohol causes blood sugar and insulin to spike, which in turn increases oestrogen and decreases progesterone. Excessive oestrogen increases symptoms associated with PMS, creates heavier periods and fibroids”. If you simply cannot go without alcohol then be more mindful with your drinking. Jardim’s advice “Limit your drinks to 2-3 drinks per week, choosing drinks with lower sugar levels, eating food whilst having a drink and then looking for alternatives to replace the calming effect of alcohol such as meditation and exercise”.

5. Exercise smarter, not harder

After a long day, you may feel like a sweaty Spin or HIIT class to help unwind and blow off some steam but something more restorative like Yoga could be more beneficial. Overexercising and too much cardio can actually be a form of stress on the body, raising cortisol levels and straining muscles, energy systems and the heart. Too much exercise can also increase levels of prolactin, the hormone that supresses ovulation. The type of exercise you do is entirely up to you but choose something you enjoy. It’s likely you will thrive on a balance of cardio, resistance training, yoga/pilates and walking. A moderate approach really works wonders for hormone balance.

6. Good Quality Sleep

Sleep is the cornerstone of good health and essential for the body to repair itself. Sleep deprivation affects our hormones so try and get at least seven to eight hours of good quality sleep each night. Why is sleep so important? According to Jardim, “Sleep is absolutely essential when it comes to menstrual health and your overall health. Sleep is critical to maintaining not only insulin, but all the other hormones that are affected by insulin”. She believes sleep is #1 and if you’re not sleeping then everything else you’re doing to support your health won’t be as effective (or effective at all!). If you have trouble sleeping it could be due to many factors such as stress, too much caffeine, magnesium deficiency, thyroid disease, lack of evening wind-down or even exposure to blue light.

7. Support with Supplements

There is no magic pill that will fix all your hormonal imbalances but the right supplements can give your body the additional support it may need. There are several herbs, minerals and vitamins that can be used to supplement lifestyle improvements, all of which are in ashaya In-Flow PMS & Period Relief and Re-Glow Perimenopause Relief formulations. It is important you consult with a qualified medical practitioner before taking any supplements as they can advise what is right for you.

• Reduce Inflammation: Curcumin is a natural antioxidant, used to relieve inflammation in the body.
• Stress Relief: Ashwagandha is another Ayurvedic and adaptogenic herb traditionally used as a rejuvenating tonic to support a healthy stress response in the body, relieve tiredness and support healthy sexual function.
• Improved Sleep: Magnesium is an essential mineral that supports the body in so many ways. Jardim refers to it as the “relaxation mineral” because it helps us chill out and improves sleep.
• Mood & PMS Symptoms: Saffron, often referred to as the “sunshine spice” due to its possible mood-boosting properties, also has a range of potential health benefits from reducing mild anxiety, PMS symptoms, period pain and mild fluid retention.  

Hormonal imbalance is caused by so many factors, some of which we unfortunately can’t control. If you think you might be suffering from hormonal imbalance try making a few lifestyle adjustments and fuel your body with the right nutrients, vitamins, herbs and minerals. Taking ownership of your hormones and your menstrual cycle is a positive step in your overall health and well-being. After all happy hormones = a healthier you!