How to Balance Hormones After Holiday Stress
The holidays are a time to be with family, reflect on your year, prepare for the new one, and appreciate the people around you. For many women, however, it’s incredibly stressful with demanding work and home schedules and competing priorities. It’s no wonder that a study conducted by the American Psychological Association once found that 44% of women said they experienced more stress than usual over the holidays.
Stress can wreak havoc on our hormones, and hormonal imbalances can make you feel off or impact your menstrual cycle, among other things. So, how do you balance your hormones? We’re sharing five tips that may help you feel better!
Hormonal Imbalance Symptoms
Our hormones are important to our overall health, and women are often susceptible to anything that throws the delicate balance off. Hormonal imbalances can manifest in many different ways, it depends on several factors. The below are the most common:
- Menstrual irregularities such as missing a period or having a period that’s lighter or heavier than normal
- Changes in your skin, such as sudden acne, especially along the jawline or oily skin
- Hair thinning or excess facial or body hair (a condition called hirsutism, common in women with PCOS)
- Unexplained chronic fatigue or trouble sleeping
- Sudden mood swings, sadness or irritability
If you are experiencing any of the above and cannot find any underlying causes, you may be dealing with a hormonal imbalance. Some symptoms may show up long before others. For example, mood swings and fatigue might be more sudden than hair thinning. The most important thing is to pay attention to how you feel. If you think something is “off,” don’t hesitate to contact your Genesis provider.
In the meantime, below are five tips that can help you on your hormonal health journey.
Tip #1: Bring Your Stress Levels Down
Now that your family is gone and the decorations packed away, spend the next few weeks focusing on reducing stress. Stress is caused by cortisol, a hormone produced in the adrenal glands. Cortisol serves an important role: it alerts your body to danger. However, constantly elevated cortisol levels have been linked to depression and even high blood pressure and heart problems.
Find ways to reduce your stress levels–meditation, yoga, journaling, or even just designating 15 minutes daily as quiet time. Lowering your stress levels can go a long way toward improving your overall health.
Tip #2: Move Your Body
Exercise is one of the best ways to relieve stress, and a bonus: It’s great for hormonal health. Moving your body serves multiple purposes:
- Exercise reduces the levels of cortisol and adrenaline, two hormones that, when left at high levels for too long, can cause damage to your physical and mental health.
- In turn, exercise also helps your body produce endorphins, chemicals in your body that lift your mood and even help with pain management
- Exercise also increases the amount of a neurotransmitter called “dopamine,” which has been linked to lower levels of depression and stress.
You don’t have to run or do aerobics; even a brisk 20-minute walk can unlock the benefits above. Find something you like and consider it a treat rather than a chore.
Tip #3: Get Some Rest
Sleep is one of the most important things you can do do your overall physical, mental and hormonal health. Most experts recommend that adults get between seven to nine hours of sleep each night, and there’s some evidence that women even need a bit more sleep than men. It is not just about how much sleep, but the quality of sleep. When you get high-quality sleep, hormones like leptin (which helps control hunger cues), cortisol and melatonin self-regulate so that when you wake up, you feel your best.
Put the phone away, turn the TV off and try and get some rest.
Tip #4: Try a New Herbal Tea
DYK that there are some herbs that may balance your hormones? Although research can be limited, some of the below herbs have been used for centuries for overall health. Always check with your healthcare provider before trying any new medicine or herb.
Ashwagandha: A Natural Stress-Reliever
Also called Indian ginseng or winter cherry, ashwagandha is a popular herb known for its stress-relieving properties. As an adaptogen, it helps the body manage stress by reducing cortisol levels, a key stress hormone. One study found that adults who took 125–300 mg of ashwagandha extract twice daily for 8 weeks reported lower stress, better sleep, and reduced cortisol compared to a placebo group.
While it shows promise, ashwagandha may not be safe for everyone, especially those who are pregnant, breastfeeding, or have autoimmune or thyroid conditions. More research is needed to confirm its benefits and safety.
Chasteberry May Help with PMS Symptoms
The chasteberry, derived from the fruit of the Vitext Agnus tree, might be a fantastic addition to your monthly menstrual care routine. The small, brightly colored berries contain diterpenoid compounds, which have been linked to hormones like prolactin. Elevated levels of prolactin are often associated with PMS symptoms. Some studies have looked at the possibility of chaste berries in the treatment of PCOS and infertility, but more research is needed.
Tip #5: Watch Your Gut Health
Gut health has become a trending subject in health & wellness, and for good reason. Thanks to modern research, we now understand that the balance of good and bad bacteria in our gut is an important indicator of our overall health. This includes hormonal health. Did you know that the majority of serotonin, AKA “the happy hormone,” is produced in the gut, and research has shown a link between mood and gut health? You can add gut-healthy foods to your diet, like full-fat yogurt, which contains probiotics or kimchi, a type of fermented cabbage popular in Korea. Fermented foods are great for your gut health.
Also, reduce or avoid foods that can be harmful, like excess sugar, fried foods or alcohol.
Take Charge of Your Hormonal Health
You’d be surprised to learn how many hormones we have in our body, all working together to keep us healthy. After a period of intense stress or change, you may be able to implement any of the above techniques to help center your body and re-balance your hormones.
If you have persistent feelings of unexplained fatigue, menstrual irregularity, mood swings or any other symptoms of hormonal imbalance, it may be time to speak with your Genesis provider. Schedule an appointment today to learn about how we can support you.
