- Enoch Oyedibu
- Daily Habits, Hormones, Sleep
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A great day and balanced hormones begin with a great night’s sleep.
Hormones are integral to the body’s endocrine system, operating in a synchronized network that sends messages to nearly every cell, organ, and system, including the nervous system, gut, and reproductive system. Their impact on overall health and well-being is profound. When hormones are imbalanced, especially in women, this can trigger a range of common conditions such as hypothyroidism, PMS/PMDD, PCOS, endometriosis, fibroids, mood disorders (including anxiety, sleep disturbances, and mood swings), resistant weight loss, and unexplained fatigue.
Following the success of an article on the top 10 foods to restore hormone balance, it seemed fitting to explore how daily habits—what one eats, how one moves, and the level of toxin exposure—all contribute to hormone balance. For those seeking dietary and lifestyle changes to help restore and maintain hormone balance, here are ten essential tips:
- Fill Half the Plate with Vegetables at Lunch and Dinner
Incorporating a mix of leafy greens (like kale, rocket, dark green lettuce, and spinach), colored vegetables (aim for three different colors), and sulfur-rich vegetables (such as onions, mushrooms, and cabbage) is key. These vegetables are anti-inflammatory and rich in antioxidants, which support hormone function.
- Consume Sufficient Protein
Around a quarter of the plate should be filled with protein from both animal and plant sources. Ideally, choose organic, grass-fed animals, wild-caught fish, and a variety of vegetable proteins from beans, lentils, whole grains, nuts, and seeds. Protein provides the building blocks necessary for bodily functions and is essential for hormone function and balance.
- Include a Source of Fat at Every Meal
Fats are crucial for hormone production and regulation. Incorporate healthy fats such as olive oil, nuts (like flaked almonds and crushed walnuts), omega-3 seed mixes, nut butter, or avocado into each meal. These fats help resolve hormone symptoms associated with PCOS and endometriosis.
- Nurture Gut Health
Maintaining gut health is integral to hormone production. A diet rich in fiber from vegetables, fruit (especially with the skin), beans, and whole grains is beneficial. Prebiotic foods like leeks, onions, garlic, oats, rye, beans, lentils, chickpeas, bananas, asparagus, sweet potatoes, and chicory, along with probiotic foods such as yogurt, kefir, miso, organic tofu, fermented cabbage, and olives, support a healthy gut. About 70% of serotonin, the “happy hormone,” is produced in the gut.
- Maintain Optimal Weight
Keeping weight within a healthy range helps maintain hormone balance. Excess weight can disrupt hormones, particularly sex hormones like estrogen and testosterone, and exacerbate conditions associated with estrogen dominance.
- Avoid Processed Foods
Processed foods generally have lower nutrient value and contain added sugars, saturated fats, and chemicals that the body does not recognize. Avoiding foods with unrecognizable or hard-to-pronounce ingredients and focusing on fresh, whole foods from the supermarket’s perimeter is advisable.
- Steer Clear of Foods Containing Hormones
Non-organic dairy, farm-raised fish, and factory-farmed animals often contain additional hormones, which can interfere with the body’s natural hormone production, particularly estrogen levels.
- Reduce Exposure to Household and Beauty Product Toxins
Many household and beauty products contain endocrine-disrupting chemicals that can affect hormone balance. Gradually switching to paraben-free brands for household products, such as Ecover or Method, and replacing beauty products with ones free from parabens, aluminum, fragrances, and phthalates can make a significant difference.
- Move the Body Regularly
Exercise helps regulate hormones like estrogen and cortisol, improves insulin sensitivity, and stimulates the production of testosterone. Physical activity also releases mood-boosting hormones like dopamine and serotonin. Daily movement, whether it’s walking, stretching, Pilates, yoga, or more intense activities like HIIT, strength, and resistance training, is essential. For those with low thyroid function, morning exercise can boost thyroid metabolism.
- Prioritize Sleep
Sleep affects many hormones, particularly those related to stress and hunger. Most people need around seven hours of quality sleep each night. Poor sleep can cause hormone levels to spike or drop, disrupting the production of sex hormones like estrogen, progesterone, and testosterone. Establishing a consistent bedtime routine—relaxing before bed with activities like reading, listening to music, stretching, taking an Epsom salt bath, or practicing gratitude—can promote restful sleep and improve hormone balance. A great day and balanced hormones begin with a great night’s sleep.
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Enoch Oyedibu
I am a writer and investigative journalist who specialises in literary criticism and underrepresented narratives. Among other publications, I have been featured in Business Day Nigeria, TheICIR, Platform Times and Daily Nigerian. Right now, I work as a full-time staff writer for Unconventional Magazine.
