Balancing hormones naturally is possible for many people with lifestyle changes, supplements, and in some cases, prescription medications that are not considered hormone replacement therapy (HRT). There are several important steps one can take to help restore hormonal balance:
Diet
- Eat a nutrient-dense, anti-inflammatory diet focused on whole, unprocessed foods:
- Increase intake of omega-3s, colorful fruits/vegetables, high-fiber carbs, lean protein
- Avoid added sugars, refined carbs, fried foods, alcohol in excess
- Stay adequately hydrated with water and herbal teas
- Manage stress levels with exercise, meditation, yoga, etc.
Supplements
Certain supplements may also be beneficial:
- Maca: Can potentially help balance estrogen, testosterone
- Vitex: Supports healthy progesterone levels
- Omega-3s: Helps lower inflammation
- Magnesium: Shown to benefit PMS symptoms
- B-complex: Important for managing stress, energy levels
- Vitamin D: Most are deficient, helps myriad functions
Lifestyle Habits
- Get adequate sleep - aim for 7-9 hours per night
- Reduce exposure to hormone disrupting chemicals where possible
- Engage in regular exercise that you enjoy
- Achieve/maintain healthy body composition
Herbal medicines
Herbs like black cohosh, red clover, dong quai, evening primrose have historically been used to help with balancing female hormones. Best to consult a knowledgeable herbalist.
While lifestyle interventions should be the first line of defense, some women's hormones are out of range enough to potentially warrant bioidentical hormones or other prescriptions, under the supervision of a functional /
anti-aging medicine doctor. *_If hormones are significantly unbalanced, consider making an appointment with Renew Medical HRT Clinic to explore treatment options in a safe, monitored setting._ Our clinicians specialize in hormonal balance and optimization utilizing cutting edge lab testing, lifestyle medicine, nutrition plans, supplement protocols and bioidentical
hormone therapy when appropriate.
Perimenopause / menopause
Women going through perimenopause and menopause require special care as hormone production declines. In addition to the diet, lifestyle and supplement recommendations:
- Herbal medicines can provide relief:
- Black cohosh: Hot flashes, night sweats
- Red clover: Estrogen levels, bone health, hot flashes
- Chasteberry: Hormonal fluctuation symptoms
- Lower dose bioidentical hormones may be warranted for moderate to severe symptoms
- Regular monitoring by a hormone specialist is key
By making diet and lifestyle changes first, adding in key supplements like maca, omega-3s and magnesium, along with herbs when appropriate, many women can improve their hormonal balance and minimize symptoms associated with hormonal imbalance without the need for HRT. However, HRT, including bioidentical hormones, can be truly life-changing for those with severe symptoms not relieved by natural means. Finding an experienced clinician to explore both avenues is the best approach.
