In today’s episode, we are reviewing all the tips from our recent 10 Day Healthy Hormone Challenge. These simple tips help to support your hormone balance, increase your energy and support your overall health.
Tip #1: Aim to drink 2 litres of water daily, including herbal tea
Benefits of drinking water include:
- Avoid dehydration symptoms like headaches and low energy
- Keeping hunger at bay
- Helping with weight management and metabolism
Recommended strategies you can use to get the most out of your water intake:
- Use a filter like Santevia or Berkey to reduce contaminants like lead and other heavy metals, as well as prescription medications that can unfortunately be found in your water supply
- Drink warm water first thing in the morning to support your digestion
- Use an app like Water Minder to remind you to drink your water
- Always keep a glass or mug by your desk at home or work to refill throughout the day
- Bring a reusable water bottle with you everywhere
Tip #2: Reduce stress with deep breathing
Benefits of deep breathing exercises include:
- Better stress management and lower stress hormone cortisol
- Increased mental clarity, concentration, memory and focus
- Decreased anxiety
- Improved sleep
- Lower blood pressure
Box Breathing: inhale for a count of 4, hold for a count of 4, exhale for a count of 4
Get in deep breathing throughout the day by taking a few deep breaths:
- When you link it to the colour red, for example, at a stop sign or red light
- When you hear your phone ring or beep from a notification
Tip #3: Increase your fibre intake to at least 25 grams daily
Fibre helps binding up your used hormones and other garbage to support toxin elimination and proper hormone balance. Different types of fibre are found in vegetables, fruit, legumes, beans, nuts and seeds
Easy ways to add in more fibre daily include:
- Adding ground flax seed to your oatmeal or yogurt
- Chia seed pudding recipe
- Adding hemp seeds to your salad and stir-fry
- Make your own high fibre bread (vegan and so easy to make!)
Tip #4: Ditch the plastic to avoid hormone-disrupting BPA and BPS
BPA and BPS can act like estrogen and worsen:
- Breast tenderness
- Weight gain
- PMS mood swings
Start to swap out your plastic:
- Alternative to plastic food bags: silicone food bags by Stasher
- Instead of plastic wrap: beeswax wraps by Abeego
- Switch out plastic bottles with glass or stainless steel bottles like Klean Kanteen
- Use stainless steel mug like Contigo instead of takeout coffee cups
- Reusable silicone or stainless steel straws instead of plastic straws
Tip #5: Eat organic when you can to reduce your exposure to pesticide residues
Always aim to buy organic “Dirty Dozen” fruit and veggies: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes
Can’t buy organic? Focus on the Clean 15: avocado, sweet corn, pineapple, sweet peas (frozen), onion, papaya, eggplant, asparagus, kiwi, cabbage, cauliflower, cantaloupe, broccoli, mushrooms, honeydew melon
To remove pesticide residues from conventional non-organic produce, consider soaking all fruit and veggies in 10% vinegar and washing with baking soda.
Tip #6: Balance hormones by supporting estrogen detoxification
Symptoms of perimenopause can often be linked to relative estrogen excess and progesterone deficiency. These can include:
- Hot flashes
- Night sweats
- Trouble losing weight
- Breast tenderness
Cruciferous vegetables can support your liver’s ability to detoxify excess estrogens. Eat lightly steamed or sauteed veggies for easier digestion, especially during the winter. These can include broccoli, cauliflower, Brussel sprouts, cabbage, kale, rutabaga, bok choy, collard greens and turnip.
Quick tip: Buy frozen and organic cauliflower, broccoli or vegetable medley mix, then lightly steam or serve sauteed.
One of our favourite cruciferous veggie recipes is this Roasted Cauliflower Dip (paleo, gluten-free and dairy-free).
Tip #7: Eat more detoxifying herbs
Herbs that support liver and kidney function with extra antioxidants include: cilantro, parsley, coriander, turmeric, ginger, garlic
An easy recipe to add to chicken, fish, pasta to get in more detoxifying herbs is this Vegan Nut-Free Avocado Pesto Sauce.
Enjoy detoxifying herbs like milk thistle, dandelion root, schizandra and burdock root daily in tea form by buying a blend like Traditional Medicinals or make your own blend with this recipe for Herb and Fruit Infused Water.
Tip #8: Get your sleep
Between hot flashes and not being able to turn your brain off, sleep can be a challenge in perimenopause. Get your body ready for a deep and restful sleep with proper sleep etiquette.
Simple tips for a good night’s sleep:
- Turn off screens at least one hour before bed
- Use blue blocker glasses like Cyxus
- Lower your thermostat or wear minimal clothing to bed
- Try hot shower or bath before bed to cool your core temperature
- Consider using a weighted blanket
- Wind down with meditation, yoga nidra or journaling
Want more sleep hygiene tips? Check out our Sleep Solutions Episode!
Tip #9: Move your body
Benefits of physical activity and movement include:
- Decreasing stress hormones
- Supporting circulation
- Improving mental health
- Decreasing Liver Qi stagnation symptoms like PMS
How do you fit more movement into your day?
- Exercise snacks: get up from desk every hour – plank, squats, jumping jacks or walk down the hall
- Play with the kids outside: bundle up and walk to the park or enjoy the snow by making snow angels or snowman
- Walk your kids to and from school or daycare
- Park at the far end of the parking lot to get in more steps
- Have a dance party at home
- Ask yourself: Is it time to join a gym, yoga studio or sports team?
Tip #10: Green your personal care products
The chemicals in your body care products will be absorbed through your skin, so be mindful of the products you use. Avoid chemicals that can interfere with your hormone balance and possibly increase your cancer risk.
Avoid parabens, fragrance and other Suzuki Foundation Dirty Dozen in personal care products.
Use EWG’s Skin Deep Database at to see if the products you are using right now pass the test. Start to switch out the products that get a questionable rating.
Try out one new tip every week and do your best to support your hormone balance.
Mama Must Have:
Dr. Lisa recommends dry skin brushing to support lymphatic circulation for eliminating toxins and exfoliating your skin.
Find a natural bristle brush HERE.
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