10 Easy Tips to Balance Hormones Naturally

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Wellness Mama » Blog » Health » 10 Easy Tips to Balance Hormones Naturally

When it comes to health, hormones and gut microbiome play a big role. Even if everything else is dialed in, these factors can destroy health. On the flip side, regulating hormones and fixing our gut can do a lot to boost health. Even if your supplements and diet aren’t optimal. There are even studies about using certain hormone reactions to treat brain trauma!

Here’s how to balance hormones the natural way.

Why Hormones Matter

If you doubt the power of hormones to affect everything from mood to weight, to breast health, ask the nearest pregnant woman if she’s noticed any difference in these areas. Or ask the nearest 13-year-old girl… carefully…

What factor contributes to weight gain during pregnancy? Hormone balance. What causes weight fluctuations, bloating, and other health symptoms throughout the month? Hormones. What’s a huge contributing factor of growth in children? Hormones.

Symptoms of Hormone Imbalance

When it comes to losing weight or improving health, what do we focus on? Calories, micronutrients, or diets. If you have symptoms like fatigue, PMS, PCOS, or infertility, you’ll find balancing hormones is vital for recovery. Here are some other signs you’re dealing with a hormonal issue:

  • Hot flashes during menopause or perimenopause
  • Mood swings
  • Fluctuating blood sugar levels or high insulin levels
  • Insulin resistance
  • Menstrual cycle symptoms like painful cramps or irritability
  • Weight gain or obesity
  • Lack of sex drive
  • High-stress levels (which also affects cortisol levels)
  • Hair loss or hair growth in unwanted areas (like facial hair in women)

It’s All About the Hormones

Hormones are the body’s chemical messengers. They travel in the bloodstream to tissues and organs and affect many different processes. Everything from metabolism to sexual function, mood, and much more.

Endocrine glands, which are special groups of cells, make hormones. The major endocrine glands are the pituitary, pineal, thymus, thyroid, adrenal glands, and pancreas. Additionally, men produce sex hormones in their testes and women produce them in their ovaries.

Our adrenal glands can really take a beating in modern society. Chronic stress, not enough sleep, and busy schedules trigger excess cortisol. This leads to insulin resistance, belly fat, and other health conditions.

It’s a complex process, but hormone production depends on beneficial fats and cholesterol. When we don’t have enough of these dietary factors it can cause hormone problems. The body doesn’t have the building blocks it needs (fats) to make hormones.

Phytoestrogens and toxins that mimic these building blocks or hormones themselves are also a problem. The body can try to make hormones using the wrong building materials. Estrogen dominance anyone?

Many people start eating a healthy diet and exercising but still can’t lose the weight. After talking with many of them it seems the underlying common factor is hormone imbalance.

I’ve written about Leptin and thyroid hormones before. These are a small piece in the complicated hormone system in the body. Female hormones have their own considerations. In a given day or month, a woman’s body will have fluctuations in hormones like estrogen, progesterone, cortisol, and thyroid hormones, to name a few.

How to Balance Hormones Naturally

The endocrine system is complex and we’ll probably never completely understand it. However, there are basic things you can do for overall health to help create hormone balance.

1. Eat Enough Healthy Fats

Our bodies aren’t made to eat man-made fats from vegetable oils. Most of the fat in our body is made up of saturated fats. Only 3% comes from polyunsaturated fats, aka Omega-3 and Omega-6 fats. Ideally, we need a balanced ratio of omega fatty acids for our well-being.

Seed-based vegetable oils, like canola and soy, are really high in Omega-6 fatty acids. Modern diets have replaced traditional fats like butter and olive oil with processed vegetable oils. This is one reason why many don’t get enough high-quality Omega-3 fatty acids from their diet. On the other hand, seed cycling is one way to balance hormones.

These healthy fats are vital for proper cell function and especially for hormone function. They’re literally the building blocks for hormone production. When we don’t give the body adequate amounts of these fats, it uses what’s available, relying on lower-quality polyunsaturated fats.

Polyunsaturated fats are less stable and oxidize easily in the body. This can lead to inflammation and mutations in the body. Emerging evidence suggests this inflammation can occur in arteries, potentially increasing clogged arteries. The problem extends to skin and reproductive cells. These may be connected to polycystic ovarian syndrome (PCOS) and other hormone problems.

Healthy fats, saturated fats included, are vital for hormone health. As this article explains the loss of saturated fatty acids in our immune cells causes a decline in white blood cell function.

For this reason, fats like coconut oil can be amazing for hormone health. It helps us make hormones, can aid in weight loss, and reduce inflammation. You can even blend it into coffee or tea.

Other healthy fats include:

  • Avocados and avocado oil
  • Animal fats from grass-fed meat, pastured eggs, and raw dairy
  • Butter and ghee
  • Tallow and lard
  • Olive oil
  • Seafood for Omega-3s

2. Limit Caffeine

I love coffee, but too much caffeine can wreak havoc on the endocrine system. Especially if there are other hormone stressors, like pregnancy, toxins, or stress. It can also further tax our adrenal glands, which are responsible for releasing stress hormones.

Cut back on coffee if you can or replace it with beneficial herbal teas. My favorite coffee brand has a healthy decaf option that also tastes amazing! There are also some great mushroom coffee options with stress-relieving adaptogens mixed in.

If you do still want some coffee, use it as a way to sneak some healthy fats in. I’ll add some coconut oil to my coffee and blend for a healthier version of a latte!

3. Avoid Harmful Chemicals

Harmful chemicals from pesticides, plastics, household cleaners, and even mattresses can contain hormone disrupting chemicals. They can mimic hormones in the body and keep it from making real hormones. Things like hormonal birth control can (obviously) do the same thing.

If you’re struggling with hormonal imbalance or infertility, avoiding these chemicals is important! Opt for glass or non-toxic metal pans and skip the Teflon and most non-stick coatings. Avoid heating or storing foods in plastic. Find organic foods (or grow your own!) whenever possible. And of course, skip the pesticides and toxic cleaners.

Here are some more tips for avoiding indoor toxins:

Beauty products are another big source of toxins for many people. There are tens of thousands of chemicals in the personal care products we encounter daily. And most haven’t been tested for long-term safety. Avoiding these products can make a tremendous difference in achieving hormone balance.

Start by making simple switches like homemade deodorant or homemade lotion. There’s even DIY makeup if you’re feeling adventurous. Check out my full index of natural beauty recipes here.

4. Prioritize Sleep

I can’t emphasize this one enough! Without adequate sleep, hormones will not be in balance. Period. While this has often been a struggle for me I’ve been able to really dial in my sleep with the below tips.

When we’re asleep our body is busy removing toxins, recharging the mind, and creating hormones. Just one night of missed sleep can create the hormone levels of a pre-diabetic. Try some of these tips to help improve sleep:

Better Sleep Tips

  • Improve your sleep environment – Remove artificial light, use blackout curtains, and create a quiet space. Choose a non-toxic mattress and sheets.
  • Sleep cool – We actually sleep better if we’re in cooler temps. This bed cooling system creates your perfect sleep temp. It’s one of the best things I’ve ever done for my sleep!
  • Daily routine – Create a daily routine to help support your natural circadian rhythms. Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular.
  • Protein and fats – Eat a high protein/high fat snack 3-4 hours before bed or at dinner. If you have trouble falling asleep, try these four tricks.
  • Morning Sunlight – Getting natural sunlight outside is key for setting circadian and hormonal rhythms for the day. Natural light boosts serotonin and cortisol levels to balance nighttime melatonin.
  • Ditch artificial light Avoid artificial light as much as possible after the sun goes down. Use night mode on electronic devices to reduce blue light and help you sleep better. I also turn off the overhead lights and have lamps with red lights.
  • Hydrate – Drink enough water during the day. Stop drinking about 2 hours before bed so you don’t have to wake up to use the bathroom.
  • Salt bath – Take a soothing salt bath about an hour before bed with some relaxing music or a great book.
  • Breathe – Pray, meditate, use journaling, or find a way to reduce stress. Get a massage or stretch before bed.

5. Supplement Wisely

Unfortunately, we live in a world where food is often depleted of nutrients due to over-farming. ur water is often contaminated with chemicals. Even the air can have compounds that cause havoc in the body.

Ideally, we’d get all of our nutrition from food and get enough vitamin D from the sun every day. Since this rarely happens supplements are sometimes needed. I’ve shared what supplements I regularly take, but here are some more options for hormone balance.

Be sure to check with your healthcare practitioner before starting new supplements. Especially if you’re on medications or contraceptives.

Maca Root

This powerful adaptogen has a long history of use in places like Peru. Women often see improvements in fertility, less PMS symptoms, and healthier skin and hair. In men, it can help with sperm production, testosterone levels, and muscle composition.

Maca is a good source of minerals and essential fatty acids to support hormone balance. You can get it in powder form or capsules. It easily blends into smoothies, tea, or coffee. Maca should be discontinued during pregnancy.

Magnesium

Magnesium is vital for hundreds of functions within the human body. Many of us are deficient in this master mineral (here’s how to tell if you are). There are several different ways to get Magnesium, but a combination of topical and oral magnesium works best to boost levels.

Vitamin D and Omega-3s

I try to eat lots of healthy seafood, like sardines, for Omega-3s. You can also supplement with good quality fish oil. Vitamin D is a pre-hormone we need for hormone function. The sun is the best source, but you can also use a D3 supplement.

Gelatin and Collagen

These are a great source of minerals and necessary amino acids. Gelatin and collagen support hormone production and digestive health in various ways. Gelatin powder can actually “gel” and is useful in recipes like homemade jello and probiotic marshmallows. Collagen doesn’t gel but is easily added to soups, smoothies, coffee, or any other food.

Natural Progesterone Cream

PMS and menstrual troubles are often linked to specific hormone imbalances. Especially for those with short cycles or a short second phase of their cycle (ovulation through the start of menses), progesterone can be the issue. Sometimes just adding natural progesterone cream can greatly reduce symptoms.

If you do opt for hormone replacement therapy be sure to choose a good brand. It should only be used from ovulation through menses. Check with a doctor or professional before using any hormone supplement.

6. Exercise The Right Way

If you’re struggling with hormone imbalance, intense cardio can make it worse. This further stresses the adrenals and releases more stress hormones. Sleep is much more important, at least during the balancing phase. Focus on relaxing exercises like walking or swimming and avoid extended running and cardio.

I like rebounding, which is great gentle exercise and has additional health benefits. Yoga and gentle bodyweight exercises are also great options.

While extended cardio can be bad, short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial. These trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges you. Make sure to get help with form and training if you haven’t done these before as bad form can be harmful.

7. Consider Adding Herbs

Certain herbs and plants can also help the body bring hormones into balance. Of course, it’s important to talk to a doctor before taking these. Especially if you’re on hormonal contraceptives or other medications. Some herbs I’ve used are:

  • Vitex– Nourishes the pituitary gland and helps lengthen the luteal phase. It lowers prolactin and raises progesterone. For some women, this alone will improve symptoms.
  • Red Raspberry Leaf– A well know fertility herb that’s also helpful in reducing PMS and cramping. It has a high nutrient profile and is especially high in calcium and is a uterine tonic. You can get it in capsules, but it makes an excellent tea.
  • Adaptogens– Herbs that help the body handle stress and support the adrenals. They’re a natural way to work toward hormone balance for many people.

8. Support Digestive Health

Our digestion impacts hormones more than we realize. Not only is it a source of vital neurotransmitters, but an imbalance can translate to a hormone imbalance. We need serotonin, a neurotransmitter for sleep and stress balance. Serotonin is more concentrated in the gut than the brain! 70% of our immune system is in the gut and it’s the motherboard of our bodily functions. Even thyroid health is linked to gut health.

What Hippocrates knew thousands of years ago seems just as true today… that “all disease begins in the gut.” Those who struggle with gut problems may have trouble ever achieving hormone balance without first addressing gut health.

Many programs and diet experts recommend getting fiber from whole grains. These aren’t the best option when trying to heal gut flora though. Dark leafy greens however provide fiber, supply calcium, and help with healthy estrogen levels. If you’re struggling with thyroid issues, be sure to cook them first.

This is the most comprehensive program I’ve seen for addressing gut health issues.

9. Fix Your Leptin

Leptin is a master hormone. When leptin’s out of balance or if you’re resistant to it, no other hormones will balance well. If someone is overweight and really craving the carbs, then they’re likely leptin resistant. Fixing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation. Dr. Jack Kruse, a neurosurgeon, has a whole system for getting leptin into balance.

10. Continue With a Hormone-Balancing Diet

This isn’t a one and done diet! The ideas above need to be part of a whole lifestyle change to keep hormones in balance. Take it from a recovering perfectionist, though… baby steps are just fine!

Once you master these tips (or even just a few of them) make the changes stick. Support your body with a whole foods, hormone-friendly diet. For in-depth guidance, I recommend my friend Magdalena Wszelaki’s Cooking for Balance course. It’s targeted help that leads you through every (baby) step of the process.

Bottom Line on Hormone Balance

Balancing your hormones can seem like a daunting process, but the small changes add up. Thanks to all the toxins around us it’s an ongoing process. With the right steps though hormone balance is achievable.

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician, and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

The infographic below is a quick overview of the steps to balance your hormones. Pin it or share it to save for later!

Working to balance hormones can make a big difference in weight, sleep and fertility issues. These natural remedies, recipes and supplements can help.

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Have you struggled with hormone problems? What helped you? Share below!

Sources
  1. Kresser, C. (2022, September 27). The Thyroid-Gut Connection.
  2. Myers, A. (N.D.) Do Cruciferous Vegetables Cause Thyroid Problems? Amy Myers MD.
  3. Medline Plus. (N.D.) Hormones. NIH National Library of Medicine.
  4. WebMD. (2023, March 18). Diabetes Basics.
  5. Enig, M. (2004, July 8). The Importance of Saturated Fats for Biological Functions. Weston A. Price Foundation.
  6. Gordon, M. (2012, January). Dr. Mark Gordon: Hormones to Heal Traumatic Brain Injuries. Life Extension.
  7. Baraki, A. (2017, January 4). Clinical Testosterone. Starting Strength.

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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

522 responses to “10 Easy Tips to Balance Hormones Naturally”

  1. Olive Avatar

    Hi, I’m trying to rebalance my hormones, which I just know are out of whack, and would like to follow a natural – preferably diet-based – method of straightening things out.

    I’m 40, generally healthy and in good shape – I do eat mainly organic and vegetarian, and exercise regularly – but in general I just feel crappy (for lack of a more creative term) and am not sure what to do. I suspect Perimenopause is creeping up on me, but I’m sort of in denial about that one since I’m still hoping to get pregnant before it’s too late. I’ve gained weight which I can’t seem to lose, have been unable to conceive and well, I just feel blah, icky, achy and stale.

    Long story short – I was wondering about your experience with Maca? Do you take it for a specific reason? Mood? Libido?
    I understand that it is an adaptogenic herb; does this infer that it might tweak any hormonal imbalance on its own?

    Thanks.

    1. Wellness Mama Avatar
      Wellness Mama

      Maca may help on its own, but it also may be due in part to a vegetarian diet as this makes it hard to get enough fats for hormone production. If you consume fish products, a fermented cod liver oil may help, as might grass fed butter if you consume dairy… hope you feel better soon!

  2. Audrey Wegman Avatar
    Audrey Wegman

    Lots of your suggestions involve coconut oil – I’ve tried to use it, but I HATE coconut. The smell, the slightest flavor… Any replacement suggestions?
    Maybe I should hire a chef – I’m sure if I didn’t see the coconut oil being used I probably wouldn’t notice it. 🙂

    1. Denise Avatar

      Coconut oil is odorless. The smell should not keep you from ingesting it.

      1. Krista Avatar

        It is not odorless, imo, though I like the scent. The first few times I used it I hated it but it grew on me.

  3. Tammy Sides Avatar
    Tammy Sides

    I love adding the coconut oil to my coffee, it seems to make the creamer more creamy

  4. Anna Avatar

    Ok, Wellness Mama. I have a question for you. I am currently using the IUD Mirena, and I think that it is setting me off on a bit of a hormonal imbalance in that it is causing anxiety and faster heartbeat combined with insomnia at night. I’ve also been feeling slight dizziness and fogginess during the day along with really mild tension. I drink chamomile tea EVERY night before bed just to combat the anxiety. I don’t know if I can afford to take the IUD out since I’ve tried other birth control methods and they haven’t really worked for me at all (can you say “oops baby”?) But I really need to figure out how I could perhaps use some natural products to regulate some things better. Do you happen to know what might work the best and what combination of things to try?

  5. Nicole Marville Avatar
    Nicole Marville

    Great Article!! I have a question about what to do after you have regulated your hormones. I have followed this advice and for the first time in years my cycle went from 21 days to 25 days. I know that I am not completely out of the woods yet. However I am a runner and love to run for the mental clarity it brings me. I have stopped and started cross fit. I love cross fit but it doesn’t give that same clarity. How long should I wait to start running again?

    1. Wellness Mama Avatar
      Wellness Mama

      Personally, I’d give it a couple months and start slowly to make sure you handle it well…

  6. Karla Douthit Avatar
    Karla Douthit

    I just wanted to THANK you for pointing me in this direction! 🙂 I have been on the hunt for how to care for and love my body in the way it needs to be cared for…and this post really helped! Thank you! 🙂 I’m posting about my experiences and research and such on my blog and would like to link to your post, if that’s ok?
    Karla Marie

  7. Eva Herzberg Avatar
    Eva Herzberg

    What a great artikle!!! Thank you very much! Very very helpful since I get disbalanced very easy… have a great Sunday ! <3

  8. Ashley Vaughan Avatar
    Ashley Vaughan

    I’ve been having some major problems with my cycle off and on, the worst episode landed me in the ER last year to get four units of a blood transfusion. The problem comes because I will have a very heavy cycle that comes mostly as large clots every 15-30 minutes. (It’s rather debilitating, I can’t leave the house when it occurs) I had thought that it was a hormonal issue because my cycle has always been long, and when it was most regular it happened every other month. So I started taking Femaprin, which has vitex and is supposed to be good at regulating hormones. I’ve been taking it faithfully for six months, and I was doing good until this week. I haven’t missed a cycle, and they’ve all been a normal flow (at least as far as I can tell from my experience), but I’m having problems again. I’ honestly not quite sure where to turn now for help, so I’m praying you might have some wisdom to share.

    1. Ashley Vaughan Avatar
      Ashley Vaughan

      I’m only in my early twenties, so I can’t be having menopause problems. (And I’m scared I’m going to have to face this the rest of my life.)

    2. Claire Eborn Avatar
      Claire Eborn

      If you’re clotting during a period, that is your heads up that your iron levels are critically low. Iron is used to “flex” muscles, so at the end of the period, your body says ok, close the opening, no more blood out. The muscle is too weak to close and to save you from bleeding out, starts throwing clots to literally “plug the hole”. Losing so much blood then makes your iron levels even lower for the next period. I have yet to find an iron supplement that works well, so hopefully you’re okay with grassfed beef (liver works the fastest, but I personally can’t face it). If you struggle to digest beef, try having full fat calcium snacks/sides on days you eat the beef. Blood loss takes a major toll on your entire electrolyte balance, especially if it is prolonged/frequent like yours. So try to increase healthy foods containing magnesium, sodium (sea salt), potassium and calcium and decrease iron blocking foods such as raw greens until your cycle works itself out. Good luck!! 🙂

      1. Ronda Avatar

        A spoonful of blackstrap molasses is an affordable way to get your iron and all kinds of other minerals you need. I take it for cramps, and while other things have not worked, it sometimes takes away the cramps immediately.

  9. Michelle Moraes Avatar
    Michelle Moraes

    I am a 27 year old female and recently had a hormone panel done, my testosterone levels were so low the doctor suggested I start on androgel, can you give me any info on womens experience with this. I have gained about 30 lbs in the last few months despite watching what I eat, and exercising regularly. I am so uncomfortable in my body.

  10. Vanessa Avatar

    Hi Wellness Mama, I love all your posts, I have incorporated many of your recommendations into my life already and am loving it. I do have a question about consuming coconut oil, when you first begin adding coconut oil to your diet, can it contribute to horrible stomach aches? Just curious. Thanks so much for sharing your wealth of knowledge with us!!

    1. Wellness Mama Avatar
      Wellness Mama

      Yep! from what I’ve read, it can cause this if you aren’t used to the types of fats or if you have yeast in your system, it can cause stomach pain while the body adjusts..

  11. Mista M Allen Avatar
    Mista M Allen

    Maca is consumed as food for humans and livestock, suggesting any risk from consumption is rather minimal. It is considered as safe to eat as any other vegetable food. However, maca does contain glucosinolates, which can cause goiters when high consumption is combined with a diet low in iodine. This being said, darker colored maca roots (red, purple, black) contain significant amounts of natural iodine, a 10-gram serving of dried maca generally containing 52 µg of iodine.[2] Though this is common in other foods with high levels of glucosinolate, it is uncertain if maca consumption can cause or worsen a goiter.

  12. Kristen Avatar

    I have been researching nutrition and health since I became pregnant about 5 years ago. I wanted the best for my baby, so I have been turning to Natural News and other natural/ organic websites for healthy eating and nutrition advice. Thankfully, I also found you. I know to avoid gmo’s, pesticides, artificial preservatives, artificial ingreds., dyes, and I know to limit meat (grass fed), soy, dairy, and gluten, grains, but those are grey areas that I am working on. I will continue reading your website for more information and clarification.

    My health problems: I just turned 27, I look fit and healthy. I am 5’7″, and 135lbs (this part isn’t the problem). Sorry in advance for some possible TMI.
    We got pregnant when I was 22 within the first few months of trying, and he grew into a beautiful 7.4 lb birthday boy. I noticed tons of stress, fatigue, slight depression, mood swings, but it was normal new mom hormonal issues plus the lack of sleep. My sex drive was down for a while. First of all I had a bad tear during the delivery of our son which resulted in a bit of trauma during sex. I was afraid of ripping it back open. Second, whenever we tried to have sex it burned, still not sure why. This went on for several months, until the burning sensation slowly stopped, and I was able to relax and somewhat enjoy it again. Third, I was worried about my performance (my own insecurities not helping). Since then, I had two miscarriages, one at 6 weeks (a year ago) and the second at 10 weeks (4 months later). My midwives, doctors, and nurses couldn’t explain a thing. The uncomfortable internal examination checked out, and nothing was apparently wrong. To them I was still healthy as before. I already had a healthy baby, so I should be able to do it again. I have not been using any birth control. The past 3 years I have noticed a rapid decline drop in my sex drive. Dryness down there makes it harder to have sex when I do manage to have a drive (we use coconut oil for that), but I want to get to the root of it all and feel that real urge (and my own natural lube) again. I feel like I am an old lady going through menopause. This frightens me. I have almost lost faith in regular doctors because they don’t agree with the nutrition the way you and I see it, and they don’t use natural remedies. How much are these tests for the thyroid, and hormones? I am definitely going to use all your tips, but I need some advice and direction. Could I get it all taken care of with a holistic doctor? If you read all of this, thank you and sorry for rambling. Thank you in advance for any response you might give me. Thank you for this website/blog. 🙂

    1. Shelly Avatar

      Kristen, I had the exact same issues that you did Mama. I had pre eclampsia and a horrible tear with my pregnancy 3yrs ago! Just thinking about intimacy was nerve racking! 🙁 Eventually I healed..but tgen came a thyroid storm. Since then I have been soooo sick..found out that I have Hashimotos :/ Recovering slowly…but the libido has been greatly affected. I would suggest that you check to see if you have candida overgrowth plus trying all of Wellness Mamas hormone suggestions! Going paleo has helped me a ton too! 🙂 Sleeping before 10:30p is crucial! !! The body needs to heal and detox during this time; ) I would drf look into finding a good Functional Medicine Doc.

    2. Raven Avatar

      Greetings Wellness Mama; LOVE this site. I learned at age 21 (and engaged) I could not have kids. There was an abcess the size of a soft ball ready to rupture in/on my uterus. They removed one tube & ovary, If up to him they would have taken other side too because of bacterial infection & scaring. Dr. left the other tube to maybe be lasered open in the future. Back then doctors just called it PID (Pelvic Inflamatory Disease, a nice name for anything they didn’t understand why. A possible Etopic pregnancy had been reabsorbed? Hair, dried blood & nails were present? But NO cancer. Dr. couldn’t tell me what my hormones might do, kept me on lo-dose pill to get me regular, until I just gave up and quit. Many barren years go by, ending all my hopes of having a child. Anyway my point is I went into peri-menopause at 24. A word that I had no idea what it was. Suffered with that for about 12 years before going into the real thing. Way early for my age. Thought I had gone mad until I read an article listing symptoms. Waved that in my husbands face, relived I wasn’t crazy. We lived in the wilds of Alaska, no close doctors meant no HRT (Hormone Replacement Therapy) Every day asking what did women do 100 years ago. Laudnum? It finally had passed and not a murder in the house. Thank God. When I was post-menopausal it was a whole new shiny world, unaware of larger Vitamin D & calcium needs. My hormones had gone unchecked for 30 years. Now the rest of me is going kaput. My thyroid had quit, gained 50lbs in 6 months, finally lost 10lbs. but can’t seem to loose any more. Even eating like a bird & I cook real meals, don’t eat junk or have any love of soda or caffine. So Ladies & Kristen if thyroid is a worry please do yourself the favor of a simple blood test. Ask the doctor to check your T3 & T4 levels. Get cost estimate from billing dept. Tests are diagnostic, insurance should cover in full. I take levothyroxine, for the rest of my life; a generic & synthetic. (I won’t take animal based hormones for personal reasons.) it boosts my T3 levels which helps my body convert into T4. It took close to two years to get my dosage right. But I’m pretty good now- mostly. The thing we haven’t figured out is the Edema in both legs which can be a symptom. Why is mine severe. Left ankle is 1-2” larger than the right, 12” & 11” they were 7.5” before, shoe size up 2 sizes on one 1.5 on other. Get teary looking at old heels in the closet. Been tested for clots, that’s not it. Put on water pills & timed release Potassium to balance other pills, only helps a little. My Doc an Osteopath who reconizes the Mind-Body-Soul connection and still can’t find medical or other reasons for my state. So more tests. But I can’t help but wonder what hormones are still out of wack, so I read everything, try to keep a routine, stay busy to keep depression in check. The percentages are so high of people who have thyroid issues and are not aware of it because the symptoms can be inconsistent or vague. Find a doctor who really listens to you. Be persistant, log your symptoms, the answers are somewhere out there.

  13. Heather Sears Avatar
    Heather Sears

    I ordered the supplements you suggested, but wondered what dosage you’d suggest of each?

    1. Wellness Mama Avatar
      Wellness Mama

      Typically, starting with the dose on the bottles is good and then they can be adjusted up if needed…

  14. becky Avatar

    I would like to start taking some of these supplements because I feel like my hormones are out of whack. Are there any concerns though, about taking something like magnesium or maca, what is too much to take etc.? Or should I talk to a doctor before taking these supplements?

    1. Wellness Mama Avatar
      Wellness Mama

      As a general rule, it is good to talk to a doctor before taking anything, especially if you have a health condition or are on other medication. Maca is actually a plant root and is generally considered safe though, and I use magnesium oil on the skin so my body can absorb only what is needed…

  15. Rebecca Hauptman Cashman Avatar
    Rebecca Hauptman Cashman

    Oh, I truly like this post. I do some of these things, most of them actually. Some are fairly new to me, like taking the maca root powder. I mix it in with some diatomaceous earth and drink that.

    But I just can’t seem to sleep enough. It evades me! And I am exhausted. I have meditation CDs to listen to, and have no trouble falling asleep initially. It is staying asleep that is my problem. Any recommendations for that? I already do melatonin and Alteril.

  16. Morgan Avatar

    Just a question….the latest buzz is all about this Visalus drink mix. Is this a safe alternative to getting all the nutrition one needs including vitamins and minerals? Some swear by it….esp with losing weight and boosting energy. Would love to hear about it as everything on the web is submitted by the company that produces it…so not Unbiased.

    1. Wellness Mama Avatar
      Wellness Mama

      From what I’ve actually seen of the product packages (i haven’t read them all) they all contain soy, and some other questionable ingredients like sunflower oil, sucralose and more. Here is one ingredient list I found online: Visalus Ingredients: Protein Blend of (Soy Protein Isolate, Whey Protein Hydrolysate, and Whey Protein Concentrate), Digestive Resistant Maltodextrin (Fibersol™), High Oleic Sunflower Oil, Natural and Artificial Flavor, MCT Oil, Maltodextrin, Gum Acacia, Xanthan, Sodium Caseinate, Lecithin, Aminogen™, Mono & Diglycerides, DiPotassium Phosphate, Sucralose
      I personally wouldn’t eat at least half of those, especially ones as vague as “natural and artificial flavor” which is often MSG…. Just my two cents…

  17. Carissa Avatar

    I am praying you see this. Baby #3 its coming soon and I already struggle with depression. My mother does as well and she has hormone imbalance issues. I believe I share the same problem. I never feel in control. Easily angered, high stress and anxiety, depression and non existent libido. What can I do or take during pregnancy or while breastfeeding? I am terrified of the ppd this time around. I had it with my first two and I don’t know how I am going to survive the lack of sleep and being too exhausted to eat a proper diet. Please help! I thought of anti depressants but would much rather avoid medication. Thank you!

    1. Wellness Mama Avatar
      Wellness Mama

      Have you ever considered encapsulating your placenta? I haven’t tried it yet, but plan to this pregnancy and it is also supposed to help with PPD and anxiety. There are trained placenta encapsulators who can do it for you. Magnesium and good fats can also both be taken while pregnant and nursing. Personally, I make sure to always take magnesium, fermented cod liver oil, and lot of coconut oil daily to help with hormones. Congrats on your upcoming delivery and best of luck!

      1. Maggie Avatar

        Katie, I would love to know how this went for you. I pin all kinds of stuff you suggest, have made your magnesium oil, and adore your book. I’m pregnant with my 2nd child and am considering placenta encapsulation. Do you know of any alternatives to it?

        1. Wellness Mama Avatar
          Wellness Mama

          I did try it and seemed to benefit from it, but magnesium and FCLO would be a good sub if you didn’t do it….

  18. Kristi Avatar

    Hi, WM! I’ve been looking around your site for info on mood stabilization. I know my issue is probably hormones. I have a 2 year old that nursed until she was 19 months and now an 8 week old. My hormones are probably shot. My problem is that I blow up. I’ve been trying to breathe and pray and visualize and all that but it’s not working when I get angry with my 7 year old or husband. I’ve looked into 5HTP and sam-e or aminos and they all say not to take while nursing. I’m taking magnesium and maca and coconut oil at the moment and it seems to be helping some. Is there anything else I can take or do while breastfeeding to help stabilize my moods? I’m trying to break the sugar habit but it’s way harder than I though it would be. I don’t drink sodas or caffeine. I’ve started to try to get outside and move more. Thanks for any advice.

    1. Christa Avatar

      Hello. How much maca do you take everyday? Do you always take it or just certain times of the month and which type do you get: black, yellow, red? Gelatinized or raw?

  19. Emily Avatar

    May I ask what your background in nutrition consists of? I wasn’t able to find that information anywhere on your site. I am a fourth year dietetics student, and I am a little concerned about the fact that you’re advising people to avoid polyunsaturated fats when they play a key role in lowering the risk for cardiovascular disease.

    1. Wellness Mama Avatar
      Wellness Mama

      My degree is in Nutrition. I’d love to see any actually scientific data or meta analysis that backs the idea that polyunsaturated fats (in the form of vegetables oil, soybean oil, etc) reduces the risk of cardiovascular disease. I used to believe the same thing when I finished school but after actually researching and reading the science myself, I realized that too many polyunsaturated fats (especially from artificial sources like vegetable oil) actually increase the risk of heart disease and many other problems…

    2. Jody Avatar

      I agree, it would be nice to see where you are getting your information. Do you study this or follow research studies?

      1. Wellness Mama Avatar
        Wellness Mama

        I did study nutrition in college, though through further research I’ve now disregarded much of my education. For example… I’d love to see the science that Emily talks about polyunsaturated fats helping reduce the risk of CVD (which usually goes along with the hypothesis that saturated fat causes heart disease), both of which are based on what are now outdated studies. Recent info shows the opposite:

        https://www.reuters.com/article/us-fat-heart/study-fails-to-link-saturated-fat-heart-disease-idUSTRE61341020100204

        http://www.drbriffa.com/2009/04/17/no-evidence-that-saturated-fat-causes-heart-disease-its-official/

        https://articles.mercola.com/sites/articles/archive/2012/02/02/dutch-recognize-saturated-fat-not-a-problem.aspx

        https://proteinpower.com/blog/saturated-fat-and-heart-disease-studies-old-and-new/

        https://chriskresser.com/new-study-puts-final-nail-in-the-saturated-fat-causes-heart-disease-coffin/

        1. Anna Avatar

          I need help understanding. . .for indulgent reasons, do regular plain potatoe or tortilla chips contain poly unsaturated fat? It seems that all the “healthy” chip alternatives that are gmo free, Gluten free are fried in canola oil or safflower oil. ..are these the bad ones? Are there any good ones?

          1. Wellness Mama Avatar

            I generally avoid both white potatoes and corn in chips, but I have seen recently chips make with coconut oil and avocado oil. You might look for them. I was not really interested in purchasing them, so I don’t remember the brand (maybe Boulder Canyon or something like that), but the label caught my eye 🙂

    3. Steven Blodgett Avatar
      Steven Blodgett

      Your goal in educating people on healthy lifestyles is a laudable one. I appreciate all the effort you’re putting into this, and you have some good information.

      However, I read the portion on fats, and I must disagree with much of what you say. You apparently are confusing trans fats with polyunsaturated fats. Trans fats, while found in nature, occur in very small quantities relative to non-trans fats. The human manipulated fats that are so common in things like margarine, have trans fats in much higher ratios than found in nature. Since the human body has not evolved to handle trans fats, there is much concern in the scientific community as to how these fats are being used in the body, and much evidence to suggest that they are quite bad for us.

      I have not seen any scientific articles yet suggesting that polyunsaturated fats are bad for people (that does not mean there have been no studies done, just that I personally have not come across any of them). The ratio of Omega 3 to Omega 6 is very important and you do bring up a good point here. Our Western diet tends to be very heavy in omega 6, and the average Westerner needs to add Omega 3 and take out some Omega 6 from our diet.

      I’m very happy to see you talking about the benefits of saturated fat. Saturated fat has long been the unwarranted target of scorn for too long, based on unsubstantiated and cherry picked deta. Saturated fat in moderation is a healthy part of our diets. Keep up the good work Mama!

      Steven Blodgett, M.S.Ch.E.

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