The simple ways you can 'hack' your hormones revealed03/10/2020
How to ‘hack’ your hormones: Experts share the simple ways that you can improve your health in EVERY decade of your life
- Experts shared how to look after your hormone health in every decade of life
- In your twenties, you should be tracking your cycle and syncing workouts to it
- In your thirties, you should adjust your diet a little and replenish key nutrients
- By the time you hit forties and fifties, you might want to consider supplementing
While you might be aware of your hormones, chances are you are not familiar with how much they control everything – from how you digest to when you sleep and your overall mood.
Hormones are responsible for much more than pregnancy cravings, menopausal hot flashes and period-induced binges – and they adjust and shift as we get older.
Speaking to FEMAIL, naturopaths, nutritionists and experts from Happy Healthy You shared their top tricks for ‘hacking’ your hormones in every decade of your life.
So what do you need to know?
Hormones are responsible for much more than pregnancy cravings, menopausal hot flashes and period-induced binges – and they adjust and shift as we get older (stock image)
TWENTIES – TRACK YOUR CYCLE
What are some top tips for making your hormones ‘happy’?
* If you find yourself struggling with mid-cycle pain, look at your consumption of foods which feed oestrogen like soy or alcohol.
* Also, keep a close eye on things like sleep and poor diet.
* Employ the 8 x 8 x 8 rule of eight hours of sleep, eight hours of work and eight hours of play.
* Ditch inflammatory foods that might be causing your sluggish thyroid – such as gluten and sugar.
* Try a new habit – and do it for 21 days. Observe changes in your body accordingly.
* If you find you’re struggling with spots, try taking a herbal supplement.
Your twenties are generally a time of major change.
Not only are you getting to grips with leaving full-time education, but you’re likely to be leaving home, entering the workforce and changing your entire routine.
Nutritionist Thalia Thomas said you need to get on top of your hormones in your twenties, because this will set up good foundations for later on.
‘With hormonal imbalance becoming increasingly triggered by external factors (such as stress, diet or harmful chemicals), it’s imperative to start getting familiar with your body and how your hormones are affecting your physical and mental health for the long-term,’ Tahlia told Daily Mail Australia.
‘When your hormones are balanced, it means your body is working together to keep your healthy.’
To start looking after your hormonal balance, the nutritionist recommends you ‘monitor your body’s cycle and mood shifts, recognise and make note of your triggers, and consider getting your hormones tested’.
If your hormones start to become imbalanced in your twenties, then you can experience issues with concentrating, extreme fatigue, irregular periods and temperature sensitivity.
In your thirties, naturopath Lauren Scinetti (pictured) said you should focus on replenishing key micronutrients and getting into the habit of regular exercise, no matter how busy you are
THIRTIES – ADJUST YOUR DIET
By the time you get to your thirties, your hormones might have changed again.
This can be due to the use of contraception, stress, pregnancies and sleep or adrenal issues.
‘Many women will continue with the regular menopause cycles into their mid 30s and will notice signs of hormonal imbalance, which is likely to come from stressful jobs, and higher intakes of caffeine and foods that lack nutrients,’ naturopath Lauren Scinetti said.
The expert recommends you address this by replenishing key micronutrients and getting into a habit of doing regular exercise.
Lauren also recommends you sync your cycle with your workout, and adjust your diet a little to ensure you’re getting the adequate amount of fruit and veg.
‘Unfortunately, most women will experience a hormonal shift in their mid 30s,’ she said.
‘This is your body telling you to adjust your diet and lifestyle to work harmoniously with your hormones.
‘If your hormones are imbalanced, your body will let you know – one way it will do this is by the onset of premature hormonal ageing and wrinkles.
‘It’s important to look at what you’re putting into your body to help to nourish it for the long run.’
You might want to look at adjusting your diet in your thirties and forties to ensure that you are keeping your hormones in balance (stock image)
FORTIES – MAKE TIME FOR REGULAR EXERCISE
Many women say their fifth decade is the most stressful of all, when they begin to experience the start of perimenopause changes while they often deal with both family life and workplace stress.
What are the major signs of hormonal imbalance?
Irregular menstrual cramps
‘Perimenopause is when your body starts to transition into the menopause, which is the time when a woman stops having her menstrual cycle for 12 consecutive months,’ naturopath Sally James said.
‘Hormonal imbalances can cause many symptoms of perimenopause, which include physical changes such as menstrual fluctuations, weight gain, night sweats, hot flashes and changes in libido.
‘It can also cause emotional symptoms which include anxiety, mood swings, difficulty concentrating and fatigue.’
To take your hormones in hand at this point, Sally said it’s a good idea to pay close attention to your metabolism and up your leafy greens.
No matter how busy you are, she also said it’s vital to participate in regular exercise – whether that be yoga or running.
FIFTIES – START SUPPLEMENTING
When it comes to your fifties, nutritionist Rachel Enright said you can ‘ease and reduce’ symptoms of the menopause by tweaking various aspects of your lifestyle.
‘Menopause causes a lot more than hot flashes,’ she said.
‘It often affects your libido, causes vaginal dryness, insomnia and often creates feeling of depression and anxiety.
‘Understanding your hormonal levels can help ease and reduce symptoms, so it’s important to eat lots of nutrient-rich foods, stay active and alkaline, and take natural supplements where necessary.’
A multivitamin or some sort of menopause relief can be good here.
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