Hormone Balancing 101

Hormone Balancing 101 Hormone Balancing 101 recommendations from a physician assistant + nutritionist recommendations from a physician assistant + nutritionist

THE GIST THE GIST Focus on nutrient dense nutrition, joyful movement, quality sleep, daily stress reduction, beauty + lifestyle product switches. Focus on nutrient dense nutrition, joyful movement, quality sleep, daily stress reduction, beauty + lifestyle product switches.

NUTRITION NUTRITION Let's focus on food first! Let's focus on food first!

PART 1 PART 1 – As many different colors as you can – More unpackaged, whole foods – Lots of water – Healthy, unsaturated fats at every meal – As many different colors as you can – More unpackaged, whole foods – Lots of water – Healthy, unsaturated fats at every meal

PART 2 PART 2 – Enough protein! – CARBS! Especially those with magnesium and B vitamins (quinoa, brown rice, sweet potatoes, oats, fruits). – Enough protein! – CARBS! Especially those with magnesium and B vitamins (quinoa, brown rice, sweet potatoes, oats, fruits).

FOODS TO CONSUME MINDFULLY FOODS TO CONSUME MINDFULLY – refined foods (aka packaged, fast, and prepared) – sugar intake coming from white flours, pastas, refined sugars – trans fats – alcohol – caffeine – foods that don’t make you feel good! – refined foods (aka packaged, fast, and prepared) – sugar intake coming from white flours, pastas, refined sugars – trans fats – alcohol – caffeine – foods that don’t make you feel good!

HOW you eat matters, too! HOW you eat matters, too! Eating slowly, mindfully, intentionally, and joyfully allows for ease of digestion. Eating slowly, mindfully, intentionally, and joyfully allows for ease of digestion.

SLEEP! SLEEP! It’s so important for memory, hormone reset, lymphatic and plaque clean out, appetite, and even libido! It’s so important for memory, hormone reset, lymphatic and plaque clean out, appetite, and even libido!

MOVEMENT MOVEMENT Types of movement may vary based on where you are in your cycle! Types of movement may vary based on where you are in your cycle!

– During the ovulatory / follicular portion of your cycle, you feel energized and powerful, and maybe cardio or heavy weight lifting classes feel good during this time. – During the luteal and menstrual phase (right before getting your period), you may feel tired and in need of softer movement. Maybe walking, stretching, yoga, or tai chi feel more natural during this time. – During the ovulatory / follicular portion of your cycle, you feel energized and powerful, and maybe cardio or heavy weight lifting classes feel good during this time. – During the luteal and menstrual phase (right before getting your period), you may feel tired and in need of softer movement. Maybe walking, stretching, yoga, or tai chi feel more natural during this time.

STRESS MANAGEMENT STRESS MANAGEMENT SO IMPORTANT FOR HORMONE HEALTH: – Try box breathing, prolonged exhales, meditation, acupuncture, massages, heating pads, therapy, walking outside barefoot! SO IMPORTANT FOR HORMONE HEALTH: – Try box breathing, prolonged exhales, meditation, acupuncture, massages, heating pads, therapy, walking outside barefoot!

SWITCH OUT PRODUCTS! SWITCH OUT PRODUCTS! Swap out make-up, detergents, lotions, etc for more natural products to help cut out. exogenous sources of hormones that may disrupt natural hormone balance. Swap out make-up, detergents, lotions, etc for more natural products to help cut out. exogenous sources of hormones that may disrupt natural hormone balance.