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8 New Year’s Habits to Improve Your Hormone Balance

Small daily changes that bring your body back to balance. 

Woman with flying dress standing on wet beach

Hormone imbalances are often at the root of our most frustrating symptoms and health concerns. In fact, an underlying imbalance can often sabotage your best efforts to reach your health goals (and might be why you never quite achieved your New Year’s resolutions in past years). 

While managing hormonal imbalances can feel like an uphill battle, the good news is that small daily habits can have a huge impact. 

If your goal for this year is to finally regain control of your hormone balance and live the healthy life you envision, the path to success is within reach. Start with these 8 habits to guide your hormones back into balance this year! 

 

8 Habits to Achieve Hormone Balance in 2023

 


At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


1. Check-in with your gut.
A healthy, diverse, abundant microbiome is one of the best predictors of good hormone balance. Why? Your microbiome regulates your hormone balance by preventing insulin resistance and encouraging healthy estrogen levels through the estrobolome. Unfortunately, poor gut health can have the opposite effect. When the microbiome is weak or overrun by harmful bacteria and inflammation, the gut can no longer support a healthy balance.

So, how can you tell if your gut is at the root of your hormone imbalances? If you struggle with bloating, indigestion, irregular bowel movements, skin irritation, allergies, frequent colds, chronic stress, candida overgrowth, or are overweight, there’s a good chance that your microbiome needs some TLC.

Start by eating a healthy, hormone-friendly diet full of fiber, probiotics, hormone-balancing herbs, plant-based foods, and plenty of water.

Then, schedule your visit to Moringa Natural Health Center. We’ll help you pinpoint the root of your gut and hormone imbalances, then use nutrition therapy, detoxes, or strategic supplements to improve both your belly and your hormone balance.

 

2. Get in the rhythm of seed cycling.
If you struggle with irregular menstrual cycles, infertility, or hormone imbalances, seed cycling can help put your body back on track.Top view of pumpkin seeds in a white bowl, pepitas seeds

With seed cycling, you eat seeds that balance estrogen during your follicular phase, then seeds that support progesterone during the luteal phase. This keeps your hormone levels in check and supports your body’s natural ovulatory cycle. Check out our blog on how to practice seed cycling for hormone balance to learn how to do it!

The best part about seed cycling is that it is incredibly easy to prep ahead. Simply portion out a month’s worth of seed blends at the start of the month to enjoy with ease each day of your cycle.

 

3. Swap refined sugar for natural sugars.
Quitting the sugar habit can be tough, but it’s one of the best things you can do if you want to balance your hormones. Refined sugar and refined carbs (like white sugar and white bread) throw your body’s insulin levels out of whack, which in turn negatively impact your balance of sex hormones.

The good news is that there are plenty of low-glycemic sugar alternatives that won’t send your body into a hormonal flurry. No, we’re not talking about artificial sweeteners. Instead, opt for natural sweeteners like dates, monk fruit sugar, and real maple syrup. These sweeteners are mild and balanced – they won’t flood your bloodstream with glucose and cause a sugar crash like refined sugars can. 

Remember, while these natural sweeteners are a great substitute in baking or your morning coffee, it’s still important to keep sweets in moderation to strike a healthy balance.

 


At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


4. Eat healthy fat at every meal.Raw salmon resting on wood embellished with lemon and parsley
Fat is our friend, not our foe! Healthy fats that contain omega-3 fatty acids are essential for hormone production. Without them, the body struggles to properly regulate hormone levels, opening the door for issues like irritability, insomnia, infertility, irregular periods, and menopause symptoms.

To make sure you’re getting enough healthy fats each day, try to incorporate one healthy fat in each meal. Ingredients like olive oil, coconut oil, salmon, avocado, seeds, nuts, and nut butters are all delicious ways to work in a little healthy fat. As a bonus, the addition of these fats will help you feel full and satisfied for longer for healthy weight management.

 

5. Eat high-quality proteins.
Like fat, protein is a necessary macronutrient for hormone balance. It provides your body with the essential amino acids your endocrine glands need to make hormones, as well as keep you feeling energized. If you are struggling with low estrogen or anovulation, protein insufficiency could be at the root.

This year, make a habit of getting 20-30g of high-quality protein each day (eggs, fish, lentils, beans, tofu, and lean meats). If you are vegetarian, be sure to combine your plant-based proteins to get the full range of essential amino acids with each meal.

 

6. Invest in plastic-free food and water containers.Vacuum Flask On Brown Wooden Dock
Plastic isn’t just bad for the environment – it can be harmful to your health, too. Studies show that certain chemical components of plastics act as endocrine disruptors that throw your hormones out of balance. The most common culprits are bisphenols (BPA and BPS) which are found in many single-use plastic food containers and plastic water bottles.

Swap your plastic drinking bottle for a glass or stainless steel one, and swap your plastic Tupperware for glass, bamboo, or stainless steel food containers to avoid these potential hormone disruptors.

 


At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


7. Go natural with your self-care.
Unfortunately, endocrine disruptors aren’t just found in your kitchen – they are also commonly used in many soaps, lotions, cosmetics, fragrances, and other personal care products. Chemicals like phthalates and parabens are absorbed through the skin and linger in your body, affecting your lungs, immunity, thyroid, liver, and reproductive system. These chemicals tend to target both estrogen and testosterone recipes, which can alter your body’s natural hormone balance.

If you have a bathroom full of conventional personal care products, it can be a big change to switch to natural products overnight. Instead, try swapping one or two products a month, every month. By the end of the year, you will be well on your way to a healthier self-care routine and more balanced hormones.

 

8. Aim for a daily movement-minutes goal.
Exercise not only helps you feel energized and fit, but it also helps balance your hormones. Regular exercise reduces excess fat tissue which can store and secrete estrogen. It also helps clear away circulating cortisol (the stress hormone) which leads to insulin resistance and sex hormone imbalances. Plus, exercise makes you feel happier – an added benefit that improves your mood and hormone health. 


At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


Many people vow to “exercise more” in the New Year, but few of these resolutions last more than a week or so. Our bodies were designed to move, so why is it so hard to keep up with our exercise habits? For many of us, the idea of exercising feels daunting – but it doesn’t have to be.

Instead, make daily movement attainable by focusing on getting the minutes in, rather than reaching a performance goal. Start small, even if it’s 5 or 10 minutes per day. Gradually increase your movement minutes each week or biweekly until you reach 30-60 minutes per day. While some kinds of exercise are better for balancing hormones than others (like HIIT), the most important thing is to choose an activity you enjoy, and that motivates you to get moving again tomorrow.  


It’s Your Year for Hormone Balance 

Healthy habits are the foundation for hormone balance. But, sometimes, the body needs more targeted support. If your hormone imbalances are significantly impacting your quality of life, bio-identical hormone therapy offers a natural yet powerful solution.

Bio-identical hormone therapy uses natural plant compounds that mimic human hormones. Because these compounds are naturally-derived, they are easier for the body to assimilate and process than artificial hormone therapy. Bio-identical hormone therapy can help you put an end to menopause symptoms, irregular periods, and other issues rooted in hormone imbalance.

Scheduling your consultation takes just minutes and could be the key to achieving hormone balance naturally this year. 

Call us at 623-266-0059 or click here to request an appointment and find out how natural therapies like bio-identical hormone therapy can help you find your hormone balance this year. 


Much love, 

Dr. Lena Fernandez

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