The good news is that hormone-related health issues can respond very well to simple lifestyle changes.
By following these four steps, many people will notice a significant improvement in their health and wellbeing, without the need for medication (and its risk of side-effects). Better still, even if these changes do not completely solve your health issues, they will definitely help, and won’t make things any worse, since they are all health-promoting .
Note: If your symptoms are caused by your hormonal medication, we suggest that you discuss your options with a doctor. These steps may reduce symptom severity, but are unlikely to be able to stop them completely whilst you remain on the same medication.
Diet- This is probably the most critical step, because what you eat affects your hormonal balance considerably .
Please see this blog post for more information, and to see the clinical research behind these 8 recommendations:
1. Eat lots of fresh fruit and vegetables
2. Eat lots of fibre (and drink water with it!)
3. Eat oily foods (mainly unsaturated fats)
4. Reduce meat and dairy products
5. Avoid sugary foods and drinks
6. Avoid caffeine
7. Avoid alcohol
8. Take nutritional supplements, if needed (e.g. Omega oils, calcium, iron, magnesium, vitamins, or zinc)
Note: A hormone-regulating diet is essentially a vegetable-based ‘anti-inflammatory’ diet, as recommended for the management of stress , hormone imbalance , and several major diseases that have been linked to chronic inflammation; such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s . This is no coincidence- sex hormones are known to affect inflammation - so this is why we promote a vegetable-based anti-inflammatory diet.
Exercise- Don’t panic! You do not have to run a marathon, or take up competitive sports (unless you want to!)… What’s most important is that you regularly spend time moving your body, developing your strength, and getting slightly out of breath. The key to success is finding an activity that you enjoy doing, perhaps with others, to provide the motivation to keep going .
The NHS recommends that adults spend;
– at least 2.5 hours of moderate aerobic activity such as cycling or fast walking every week, and
– strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
Obviously, there are many reasons why exercise is good for your health, but in terms of hormone-related symptoms it can maintain a healthy weight, improve self-esteem and low mood, and reduce the risk of major hormonal diseases such as diabetes type 2 .
Self-esteem– It is very easy to develop negative feelings towards your menstrual cycle, or body, if you experience cyclical, or chronic ill health. You may also find it difficult to work, socialise, exercise, care for others, or do the things you usually enjoy. This can lower your mood and self-esteem, and increase anxiety levels.
Getting to know and trust your body, especially the taboo bits (i.e. genitalia, or painful parts), can boost self-esteem. This is especially important for those with a menstrual cycle, since we have often been taught that menstruation is a disgusting, shameful, or somehow immoral, process- despite it actually being a critical factor in the survival of the human species. Making peace with your body can make a surprisingly big difference in improving health and well-being.
Happily, improving self-esteem is a relatively easy thing to do!
It involves noticing any negative internal thoughts, and analysing them to prove to yourself that they are not actually true, or reflective of who you really are (i.e. a human being of equal worth to all other human beings) . Some people might benefit from the support of a professional counsellor, but a good (and cheap) starting point is this amazing booklet from the Oxford Cognitive Therapy Centre.
Using a menstrual cup, and tracking hormone-related symptoms over time, can also help boost self-esteem. For example, a menstrual cup encourages the user to get to know (and like!) their reproductive anatomy better, and to observe menstrual fluid up close. Just like symptom tracking, cup use helps people to know what is normal for them, and so feel more in control of their health and well-being.
Reduce stress hormones– Although we have become used to differentiating between ‘mental’ and ‘physical’ health, this is actually an artificial separation, especially when thinking in terms of hormonal effects .
For example, it is known that changing levels of ‘sex’ hormones interact with the HPA (Hypothalamic–Pituitary–Adrenal) axis, better known as the ‘stress axis’ . If you experience an increase in stress hormone levels, you will feel anxious- your ‘fight or flight’ response is triggered. This is what we have evolved to do, regardless of the fact that this response might have been triggered by your menstrual cycle , or hormonal medication, rather than a scary, dangerous, or otherwise stressful situation.
Interestingly, research shows that menstrual cycle-related symptoms are strongly affected by external (stress) factors, as well as internal hormonal changes . For example, in severe premenstrual mood swings, or irritability, the triggering factor is nearly always an experience of ‘injustice’ of some sort- e.g. shouting at the kids whilst trying to get them ready for school, if your partner does not equally share in this responsibility. In fact, being single, or having a supportive partner can significantly improve hormone-related symptoms, by simply reducing the sense of ‘injustice’ regarding personal responsibilities during the premenstrual/ menstrual phase !
A top tip is to ask your partner to cook dinner, or to be in charge of childcare just before and/ or during your period…
By tracking symptoms over time, and getting to know when you are likely to feel more anxious, or sensitive to stress, you can feel more in control, and ‘resist’ those first fluttery feelings in the pit of your stomach. Take note of any triggering experiences- this will help you to identify the cause(s) of your stress e.g. work, home, or finances etc. Relaxation techniques or mindfulness practice can help to calm your breathing, and body, to break out of a downward spiral of emotional distress.
Talk to the people in your life about the triggers that contribute to your stress levels. Perhaps they could help in some way e.g. provide childcare support, help you to manage debt, or simply allow you some more space (e.g. at certain times in your cycle)?
Page last reviewed and updated: June 2018