In Evergreen, Everyday Life, Nutrition
12 Steps to Balanced Hormones

12 Crucial Steps to Balancing Hormones

Balancing hormones can be a stressful ordeal, and what makes a hormone imbalance worse? STRESS! Follow these 12 crucial steps to balancing hormones once and for all.

If you’ve experienced hormonal imbalances, you know what a pain it can be. And a hormone imbalance usually doesn’t correct itself but requires effort on our part, especially when it comes to diet and what food we allow into our mouth.

Thankfully for us, Magdalena Wszelaki has put together an amazing resource called Cooking for Hormone Balance: Re-balance Your Hormones with FoodIt’s this resource that I’ve used as part of my own hormone balancing journey, and a bit of what I’ll share with you today. The best part about Magdalena’s plan is that most of the recommendations she makes are just plain healthy practices to live by. So incorporating them into your life can benefit more than just you, but your whole family.

I’ll be sharing a small summary of what’s available in her course, but take my word for it…if you’re struggling with imbalanced hormones, irregular/painful cycles, physical ailments like headaches/migraines or stubborn weight-gain or an inability to gain weight, you’ll want to check out Magdalena’s course (read to the bottom of this post to find out how you can get her course for over 50% off for a limited time!)

Cooking For Hormone Balance: Re-Balance Your Hormones with Food

From Magdalena Wszelaki eCourse

1. Balancing Adrenals is Key

In order to balance adrenals, it’s important you’re getting enough high-quality healthy fat in your diet. Fat is a precursor for cortisol production (by the adrenals) and helps balance the sugar levels. Starting your day off with a breakfast that’s high in proteins, fat and fiber will ensure stable blood sugar levels and help adrenal recovery.

You’ll also need to pay close attention to stress levels, how much sleep you’re getting and excessive exercise. Be sure your diet is rich in superfoods (like bone broth, fermented foods and sprouted foods), magnesium, vitamins B & E and sea salt. Also, eliminating caffeine, alcohol and sugar are a must.

2. Anti-Candida Protocol

Candida is a form of yeast that can live in your mouth, intestines and on your skin. If our ratio of good to bad bacteria gets out of balance, candida can take over and weaken our intestinal wall. When this happens, toxins are released throughout the body causing damage to our tissues and organs and wreak havoc on the immune system.

If you suspect you have a candida overgrowth, it’s important to avoid sugars, alcohol, grains and glutinous foods.

3. Get Estrogen Under Control

If you suspect an estrogen dominance, you’ll want to include specific supplements to help with liver support and remove things like non-organic vegetables, conventionally-raised animal products, soy, caffeine, alcohol, toxins in your personal care & cleaning supplies, birth control pills and stressors.

4. Get Your Fats Straight

As mentioned with #1, fats are important for getting adrenals under control. But it’s important to understand which fats are healthy and helpful, and which ones are unhealthy and harmful.

It’s also important to know the smoke-points of all oils. Even if an oil is healthy, if it’s heated beyond the smoke-point, the oils become rancid and extremely harmful to our health.

5. Understanding Food Cravings

Our body loves to communicate to us. It sends us cues for what it needs, but unless we’re tuned in to what our body is telling us, we can easily mistake those signals for something else.

Food cravings are typically caused by certain foods, lack of certain nutrients, hormonal imbalances, dehydration and lifestyle behaviors.

6. Gut Health

When our gut health is compromised we’re guaranteed to have health issues. Sometimes it can be extremely difficult to “diagnose” a leaky gut, but it’s always what I tell people to look at FIRST, no matter what the ailment. From new or worsening allergies, to headaches/migraines and even hormonal imbalances. If our gut health isn’t strong, it’s unlikely we’ll find healing.

It’s important to add in gut-healing foods like broths, healthy fats, probiotics, fiber and possibly even supplements. At the same time, eliminating allergenic foods, processed foods, artificial sweeteners, caffeine, alcohol, stress and medications (under doctor’s supervision, of course).

7. Support Your Liver

In order to support your liver, there are certain foods and lifestyle changes that may need to be made. Foods like fiber, calciferous veggies, sulfur-rich foods and selenium can all support a healthy liver. But allergenic foods, medications, fluoride, caffeine and alcohol can all hinder liver function.

It’s also important to support your liver with a healthy lifestyle by removing all chemicals in our personal care products and cleaning supplies. While adding in healthy habits like getting to bed earlier, using magnesium oil or taking Epson salt baths.

8. Menopause Guide

If you’re of the age that menopause, or peri-menopause is a reality, there are steps you can take to help your body out during this change. By adding healthy foods like flax, sprouts, herbs and calcium and magnesium-rich foods you’ll be supporting your body through this change. And to further help, eliminate things that cause digestive distress, stabilize blood sugar, remove coffee and alcohol, harmful toxins and excess stress.

9. PCOS Support

Polycystic ovary syndrome can happen when hormone levels are out of balance. A woman’s body will cause cysts to form in the ovaries that are like tiny, fluid-filled balloons. Many times these cysts go unnoticed and even undetected, but if they get severe enough they can cause extreme pain, interfere with fertility and, in some cases, they can even be life-threatening.

There are certain foods that can be added to help support PCOS such as protein-rich foods, fiber, superfoods and herbs. Likewise, foods that should be avoided are sugary foods, caffeine and alcohol, and foods that cause digestive distress.

10. Balance that Blood Sugar

Constant fluctuations in your blood sugar can cause severe cravings, mood-swings and an overall sense of “ickiness” (as I like to call it). It’s important to maintain stable blood sugar to control cravings and help support our body’s functions.

To do this, eat a breakfast that’s rich in proteins, fat and fiber within an hour of waking. Eating enough fat with each meal helps slow down the absorption of sugar. Fiber helps slow down the metabolism of sugar. And foods with a low glycemic-index (GI) first thing in the morning will also help regulate blood sugar.

Again, avoiding foods that are high in sugar (fructose), contain artificial sweeteners or processed foods, caffeine, alcohol or allergenic foods is wise. Also, lower stress levels, get plenty of sleep and avoid late-night snacking.

11. Know your Sweets

It’s good to understand that not all sugars are created equal. If you haven’t watched the documentary called “That Sugar Film“, it’s worth every minute of your time to see just how sugar affects us.

Focus your diet on sugars closest to their natural state. Things like whole dates, raw honey, maple syrup, stevia extract and coconut nectar are your best bets.

12. Thyroid & Hashimotos

If you suspect your hormone imbalances are due to thyroid issues or Hashimoto’s, there are specific steps you’ll want to be sure to include in your hormone balancing protocol. A few of which are adding in liver support, zinc, flaxseed, turmeric and vitamin D.

You’ll also want to get your cortisol under control with the adrenal support guide. Likewise, get your blood sugars balanced and recognize your “triggers” that can set off symptoms.

12 important steps to balance hormones

2017 Ultimate Healthy Living Bundle:

(Update: This bundle is no longer available, if you’d like more support balancing your hormones, check out our other resources here!) 

If you’ve struggled with hormones at all, as I mentioned before, this course is invaluable. I got the Cooking for Balance course over a month ago and can’t choose my favorite part.

So far it’s a toss up between the…

  • printable worksheets that list the specific foods helpful for balancing hormones,
  • the food cravings guide (which tells you what your body is really craving when you want that salty snack or that sweet treat!),
  • or all the different guides to help for specific hormonal needs (Thyroid/Hashimotos, PCOS, Sugar Balance, Menopause, Estrogen Dominance, etc).

Honestly, it’s so hard for me to choose because the course is so jam packed with incredible info, but the cravings guide has actually been really fun to use (and so eye opening!).

Here’s the scoop, because we can’t keep a good deal to ourselves when it comes around, we have to share this…Normally, Magdalena’s course sells for $67, but right now you can get it, plus 107 additional resources for less than $30. That’s a $35+ discount (more than 50% off), plus all the other resources for free!

I should mention that I think Magdalena’s course is totally worth the full $67, but I always jump at a discount, don’t you?

The 2017 Ultimate Healthy Living Bundle is available now, but it’s only here a short time. If you’re looking for support balancing your hormones, you’ll find eBooks and eCourses, plus our very own hormone balancing 14-Day Meal Plan, all included in the bundle.

Ya’ll, there’s WAY more, but if you only get the bundle for the hormone support, it’ll be worth every penny!

AND FREE STUFF! I have to mention the freebies that come with the bundle this year because they’re so good! This year there are NINE bonuses to help you on your healthy living journey. Herbal tinctures, kombucha supplies (yay!), cleaning solution, bone broth (totally yum!), magazines, memberships and more!

We’re even throwing in our own freebie! Because we love ya’ll so much, and because our 14-Day Meal Plan is included in this year’s bundle, we’re also offering our own bonus. Purchase a bundle through us and you’ll get free access to our 14-Day Meal Plan Facebook Community Group. (You can redeem your bonus by emailing us a copy of your receipt to info@smalltowndesigns.com.)

We think your health is worth saying “yes!” to. The Ultimate Healthy Living Bundle was the first step in my own journey, nearly eight years ago, to finally take action and get healthy!

But don’t wait too long to decide! The bundle goes away in just SIX days and it’s gone for good! So go grab your bundle today, then be sure to email us a copy of your receipt to get access to our Facebook Community Group!

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