With diet and lifestyle recommendations there are some that are helpful for overall hormone health, and then there are others that we use when we start to get really specific once we’ve looked at comprehensive hormone testing.
The first of my top recommendations for diet, which is important for promoting liver detoxification of our hormones properly, is lemon water. In the morning, squeeze about an eighth of a lemon into a glass of water, and then switch to regular water cause it can be really hard on the enamel of your teeth. Have leafy greens and cruciferous vegetables in your diet every day. If you can get a variety of those leafy greens and different types of cruciferous vegetables so we’re getting different nutrients from each of them, and we’re actually promoting diversity in our gut microbiomes so that when we break down our hormones, we’re able to poop them out with lifestyle factors.
Sunlight is my number one recommendation for lifestyle. We have to make sure that we’re getting sunlight into our eyeballs in the morning. Morning sunlight is the best for getting enough cortisol to ensure we have energy throughout the whole day. That midday sun helps to promote our healthy sex hormone production, and then that evening sunlight helps to decrease cortisol when it’s time to go to bed.
Exercise is so important for our mental health. It is so important for our hormone health, and we also get endorphins from exercise. We wanna make sure that we’re getting a diversity of exercise throughout the menstrual cycle. At certain times of the menstrual cycle, it’s more important to be doing certain types of exercise. When we’re around that time of ovulation, it tends to be better to be looking at more of HIIT-style workouts or weights. Into the second half of the menstrual cycle we’re looking more at cardio, but again, this is really fine-tuned once we’ve done testing so that we can understand where your hormones are at and what is best in terms of exercise moving forward.
These are the big foundations that we need in our lives every day in order for our hormones to be happy long-term, we want to have these foundations in terms of regular exercise, and a good diet, with lots of different fresh fruits and vegetables. We also wanna make sure that we’re getting that light exposure, and making sure you’re decreasing stress. You should start to see some changes in about three to six months, but these are things that we wanna implement that last for the rest of your life.
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