As a mother of four navigating the complexities of pregnancy, PCOS and the symptoms of perimenopause, I understand the challenges of maintaining hormonal balance. With experiences ranging from hyperthyroidism to hypothyroidism, I’ve tried countless strategies to support my body. Through this journey, I’ve discovered three essential practices that can truly transform your hormonal health.
Before you seek medical advice, are these three things on point if you are struggling with inbalanced hormones:
- Prioritise Sleep Quality
One of the most impactful changes you can make is to ensure your sleep routine is on point. Aim for 6 to 8 solid hours of sleep each night. Here are some tips to enhance your sleep quality:
Go to bed early: Establish a consistent bedtime that allows your body to recharge.
Eliminate devices: Reduce screen time at least an hour before bed. The blue light emitted by devices can interfere with melatonin production, disrupting your sleep cycle.
Create a calming environment: Make your bedroom a restful sanctuary, with comfortable bedding and a dark, quiet atmosphere.
Quality sleep helps regulate hormones, improves mood and supports overall health.
2. Maintain a Healthy Weight
Your weight plays a crucial role in hormonal balance. Striving to maintain a healthy weight not only supports your overall well-being but also helps in the production of hormones. Here are some strategies to consider:
Balanced diet: Focus on whole foods, including plenty of fruits, vegetables, lean proteins and healthy fats. Avoid processed foods high in sugar and unhealthy fats.
Mindful eating: Pay attention to your hunger cues and practice portion control. This can help you maintain a healthy weight without feeling deprived.
Regular check-ups: Work with your healthcare provider to monitor your weight and make adjustments as needed.
Being within a healthy weight range can significantly impact hormonal production and overall health.
3. Commit to Regular Exercise
Exercise is a non-negotiable aspect of maintaining hormonal balance. Aim to engage in physical activity 3 to 4 times a week. Here’s how to make exercise a consistent part of your routine:
Find activities you enjoy: Whether it’s walking, dancing, yoga, or strength training, choose exercises that you look forward to. This will make it easier to stick with your routine.
Mix it up: Incorporating a variety of exercises can keep things interesting and help you work different muscle groups.
Stay consistent: Aim for moderate exercise every other day. Consistency is key to reaping the hormonal benefits.
Regular physical activity enhances mood, reduces stress, and supports hormonal balance.
Balancing hormones can be a complex journey, especially when navigating motherhood and various health challenges. However, by prioritising sleep quality, maintaining a healthy weight and committing to regular exercise, you can take significant strides toward achieving hormonal harmony. Remember, small changes can lead to substantial improvements, so start implementing these practices today and feel the difference in your body and mind.
Natalie Bhangal is a personal trainer who has a passion for health, fitness and strength training. She trains beginners, athletes, pregnant and postnatal women, those with injuries and injury prone clients. For more information email natalie@graftfitness.com
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