{"id":21512,"date":"2023-03-30T08:01:36","date_gmt":"2023-03-30T06:01:36","guid":{"rendered":"https:\/\/www.intimina.com\/blog\/?p=21512"},"modified":"2023-03-30T08:02:28","modified_gmt":"2023-03-30T06:02:28","slug":"hormone-balancing-habits","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/","title":{"rendered":"The Best Hormone-Balancing Habits"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">People often think that hormones only come out to play during the three P\u2019s: puberty, periods, and pregnancy \u2013 but that\u2019s far from the truth!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hormones are the chemical messengers of your <\/span><a href=\"https:\/\/www.intimina.com\/blog\/hormones-understanding\/\"><span style=\"font-weight: 400;\">endocrine system<\/span><\/a><span style=\"font-weight: 400;\">. They are delivered to tissues and organs throughout the body, helping regulate everything from metabolism to mood to body temperature and much more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what happens when your hormones are off balance? All sorts of things from reproductive health disorders to difficulty with cognition and concentration, to lethargy and fatigue. There are a lot of habits and factors that can affect the health of your hormones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily there are a lot of easy things you can do to help balance your hormones. Let\u2019s take a look at some of the top hormone-balancing habits!<\/span><\/p>\n<h2><b>Addressing Any Underlying Disorders<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately there are some hormone imbalances that are out of our control, especially if they are coming from an underlying disorder. Some disorders that can affect your hormone health include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/whats-a-thyroid-disorder\/\"><span style=\"font-weight: 400;\">Thyroid disorders<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/talk-about-endometriosis\/\"><span style=\"font-weight: 400;\">Endometriosis<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/pcos-polycystic-ovary-syndrome\/\"><span style=\"font-weight: 400;\">PCOS<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/diabetes-in-women\/\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even if you don\u2019t have any disorders that may be affecting your hormonal health, you may still benefit from these tips if you experience any of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty concentrating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intimina.com\/blog\/dealing-with-period-pain\/\"><span style=\"font-weight: 400;\">Menstrual pain<\/span><\/a><span style=\"font-weight: 400;\"> or uncomfortable periods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling sluggish, unmotivated, or fatigued<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low mood or irritability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low sex drive<\/span><\/li>\n<\/ul>\n<h2><b>Watching Environmental Toxins<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">We have flooded our planet with environmental toxins that also have a direct impact on our health. A lot of these are difficult to avoid. This is influenced by where you live, and what products, food, and other resources you have access to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Environmental toxins have been linked to all sorts of issues including cancers, nervous system dysregulation, and hormonal imbalances. So how do you help limit your exposure to them?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buy products that are paraben-free, phthalate-free, and BPA-free when you can<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opt for clean beauty products and toiletries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check your local water supply for contaminants, and see if you can find a better source<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Watch the cleaning supplies in your home, opt for clean ones or make them yourself<\/span><\/li>\n<\/ul>\n<h2><b>Eating A Hormone Happy Diet<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Yo-yo diets or not getting enough nutrients can wreak havoc on your hormones. Eating a balanced diet that helps regulate your <\/span><a href=\"https:\/\/www.intimina.com\/blog\/balancing-your-blood-sugar-eating-for-fatigue\/\"><span style=\"font-weight: 400;\">blood sugar<\/span><\/a><span style=\"font-weight: 400;\"> is vital for happy hormones.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opt for organic or grow your own food if you can, pesticides are another sneaky source of environmental toxins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a veggie starter before your meals, the fiber helps prevent blood sugar spikes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein is essential for the creation of many hormones, it\u2019s recommended to eat <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/balance-hormones#TOC_TITLE_HDR_2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">20-30 grams<\/span><\/a><span style=\"font-weight: 400;\"> per meal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat healthy fats like olive oil and avocado that your body can immediately use for energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimize your intake of processed foods and added sugar<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to make sure that you\u2019re eating enough. A lot of people (especially women) don\u2019t eat enough throughout the day, which can throw their hormones off.<\/span><\/p>\n<h2><b>Watch Your Screen Time<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Screens are a regular part of our lives. They are used when we work, socialize, and even during our downtime. Unfortunately, they may also be impairing your hormone health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Bluelight that comes from screens can disrupt melatonin production, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32723201\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increase cortisol levels<\/span><\/a><span style=\"font-weight: 400;\"> and desynchronize our internal clocks. That can contribute to issues with sleep, increased inflammation, and all sorts of other issues that can come from that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can help to minimize the effects of screen time on your hormone health by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Putting a blue light filter on your computer and wearing blue-blocking glasses while you have screen time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid screen time for at least a half-hour before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up a hobby that doesn\u2019t involve looking at a screen, like reading a book, drawing, or playing a game with loved ones<\/span><\/li>\n<\/ul>\n<h2><b>Move Your Body<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Physical activity doesn\u2019t have to be complicated. It can even be something like dancing around your living room, going for a walk, or having sex! Make it enjoyable, and you\u2019re more likely to do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise helps to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32342455\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reduce insulin levels<\/span><\/a><span style=\"font-weight: 400;\"> and increase your body\u2019s sensitivity to insulin. Physical activity also helps to maintain levels of other hormones like testosterone and <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/11-ways-to-increase-hgh\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">human growth hormone<\/span><\/a><span style=\"font-weight: 400;\"> (HGH).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some other great forms of physical activity include<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight lifting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga and pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bonus points if you\u2019re able to get some fresh air while you move your body!<\/span><\/p>\n<h2><b>Catch Those ZZZs<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">We talked about how screens can affect your sleep, but how does sleep affect your hormones?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep disruptions can disrupt the regulation of all sorts of hormones including insulin, cortisol, and leptin. Sleep disorders like <\/span><a href=\"https:\/\/www.intimina.com\/blog\/why-what-and-how-to-deal-insomnia-in-females\/\"><span style=\"font-weight: 400;\">insomnia<\/span><\/a><span style=\"font-weight: 400;\"> can wreak havoc on your hormone health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some things are out of our control especially if you have young children or a job that disrupts your sleep schedule, but you can take little steps like creating a bedtime routine, making a comfortable nest for you to sleep in, and taking a supplement like magnesium before bed.\u00a0<\/span><\/p>\n<h2><b>Decreasing Stress<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Stress is one of the biggest culprits when it comes to disruptions in hormone health. Regular stress can trigger hormonal imbalances that may be underlying and bring them to the surface.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can help manage stress levels by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing mindful habits like <\/span><a href=\"https:\/\/www.intimina.com\/blog\/easy-meditation-for-relieving-stress\/\"><span style=\"font-weight: 400;\">meditation<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.intimina.com\/blog\/the-healing-powers-of-breathwork\/\"><span style=\"font-weight: 400;\">breathwork<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Going to therapy to talk it out and learn stress management tools<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking time to rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing a creative hobby<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting outside<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spending time with loved ones<\/span><\/li>\n<\/ul>\n<h2><b>Enjoying Your Life<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">All of these tips tend to overlap. The better you sleep, the easier it is to exercise. The more regular physical activity you get, the easier it will be to sleep, and so on. These tips are meant to be easy to incorporate into your life, but make a huge impact on your overall well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having balanced hormones help you to feel better in your body, and enjoy your life more. And guess what? For the most part, the more you enjoy your life, the more balanced your hormones will be!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>People often think that hormones only come out to play during the three P\u2019s: puberty, periods, and pregnancy \u2013 but that\u2019s far from the truth! Hormones are the chemical messengers&hellip;<\/p>\n","protected":false},"author":24,"featured_media":21242,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[1],"tags":[197,224],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Hormone-Balancing Habits - Intimina<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Natasha Weiss\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/\"},\"author\":{\"name\":\"Natasha Weiss\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#\/schema\/person\/b6c60ecf47ec06a36c4b2f175253c5ff\"},\"headline\":\"The Best Hormone-Balancing Habits\",\"datePublished\":\"2023-03-30T06:01:36+00:00\",\"dateModified\":\"2023-03-30T06:02:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/\"},\"wordCount\":985,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#organization\"},\"keywords\":[\"hormones\",\"women's health\"],\"articleSection\":[\"Women's Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/\",\"url\":\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/\",\"name\":\"The Best Hormone-Balancing Habits - Intimina\",\"isPartOf\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#website\"},\"datePublished\":\"2023-03-30T06:01:36+00:00\",\"dateModified\":\"2023-03-30T06:02:28+00:00\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.intimina.com\/blog\/hormone-balancing-habits\/\"]}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#website\",\"url\":\"https:\/\/www.intimina.com\/blog\/\",\"name\":\"Intimina\",\"description\":\"A Health and Wellness Resource for Women\",\"publisher\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.intimina.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#organization\",\"name\":\"Intimina\",\"url\":\"https:\/\/www.intimina.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.intimina.com\/blog\/wp-content\/uploads\/2019\/04\/INTIMINA_logo-02.png\",\"contentUrl\":\"https:\/\/www.intimina.com\/blog\/wp-content\/uploads\/2019\/04\/INTIMINA_logo-02.png\",\"width\":1000,\"height\":543,\"caption\":\"Intimina\"},\"image\":{\"@id\":\"https:\/\/www.intimina.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/intimina\",\"https:\/\/twitter.com\/intimina\",\"https:\/\/www.instagram.com\/intimina\/\",\"https:\/\/www.pinterest.com\/intimina\/\",\"https:\/\/www.youtube.com\/channel\/UCR_3_GPO6pkhDiFU9TZRdYA\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#\/schema\/person\/b6c60ecf47ec06a36c4b2f175253c5ff\",\"name\":\"Natasha Weiss\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.intimina.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/b65d7a92be626bc22ff8eb7ad41dbf0c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/b65d7a92be626bc22ff8eb7ad41dbf0c?s=96&d=mm&r=g\",\"caption\":\"Natasha Weiss\"},\"description\":\"Natasha (she\/her) is a full-spectrum doula and health+wellness copywriter. 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