Sharing some lie adjustments for my friends in their 30s.
Hi friends! Are you OK? I hope you had a great weekend and I hope my friends who are celebrating had a happy Easter. This week, the kids are back in school and I’m getting back into my daily routine after a fun trip to California and a festive weekend with my family.
In today’s post, I want to talk about hormonal changes and simple lifestyle adjustments we can make for our hormones. I’m writing this for my friends in their 30s (if you want me to write one for someone in their 40s, let me know! I’ll be 40 this year, so I’ll be there soon myself) , I’m always here if you have any questions or if I can support you in any way.
As women enter their 30s, hormonal fluctuations become more pronounced, affecting all aspects of health and well-being. From mood swings to disrupted sleep and fluctuating energy levels, dealing with these hormonal changes can feel like an uphill battle. However, with strategic lifestyle adjustments, it is possible to support hormonal balance and thrive in this transformative decade.
Here are some tips I would give to women in their 30s! As always, talk to your doctor before making any fitness or nutritional changes.
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Prioritize sleep hygiene:
Quality sleep is essential for hormonal health, but in our busy lives, it often takes a backseat. Establishing a consistent sleep schedule, creating a calming bedtime routine, and optimizing your sleep environment can promote restorative sleep and hormonal balance. Consider engaging in relaxing activities such as reading, taking a warm bath with Epsom salts, relaxing on a sauna blanket, or practicing gentle yoga stretches before bed to unwind and signal to your body that it’s time to wind down.
Mindful exercise:
Regular exercise is essential for overall health, but excessive or strenuous exercise can stress the body and disrupt hormonal balance. Engage in mindful movement practices like yoga, Pilates, or walking to support adrenal health and reduce hormonal imbalances caused by stress.
Instead of doing high-intensity interval training (HIIT) every day, intersperse your daily routine with gentle, restorative activities like nature walks, restorative yoga, or a leisurely bike ride. A good rule of thumb is: if you did it yesterday (and it was intense), don’t do it again today. Try varying the intensity of your daily activities from week to week.
Balanced nutrition:
Fuel your body with nutrient-dense foods rich in vitamins, minerals and antioxidants to support hormonal health. Prioritize whole foods, fiber-rich vegetables, lean protein, and healthy fats, while minimizing processed foods, refined sugar, and excess caffeine. Incorporate hormone-balancing foods into your meals, such as leafy green vegetables, fatty fish, nuts and seeds, and fermented foods like sauerkraut or kefir to nourish your body from the inside out.
Stress management:
Chronic stress can wreak havoc on hormonal balance, triggering elevated cortisol levels and disrupting other key hormones. High cortisol eventually turns into low cortisol, which corresponds to feelings of burnout and exhaustion.
Incorporate stress-reducing practices like meditation, deep breathing exercises, reading, journaling, or spending time in nature to cultivate inner peace and resilience. Carve out some time throughout your day for self-care activities that bring joy and relaxation to you, whether that’s practicing mindfulness with your morning coffee or taking a leisurely walk in the park during your lunch break.
Hormone Support Supplements:
Certain supplements can complement a balanced diet and support hormonal harmony. Consider supplementing with magnesium, vitamin D, omega-3 fatty acids,and adaptogenic herbs, such as ashwagandha or maca, to support hormonal balance and overall health. Consult with a healthcare provider or registered dietitian to determine which supplements may be beneficial for your specific needs and health goals.
Reduce environmental toxins:
Toxins and environmental pollutants present in everyday products can disrupt endocrine function and cause hormonal imbalances. Choose organic, nontoxic personal care products and household cleaners when possible to minimize exposure to endocrine-disrupting chemicals.
Choose glass or stainless steel food storage containers instead of plastic, and filter your tap water (and bath water!) to reduce exposure to contaminants like chlorine or heavy metals. If you’re looking for a gentle spring detox, this is one of my favorites. I do this 4 times a year.
Mind-body connection:
Cultivate the mind-body connection through practices like mindfulness, meditation, or breathing.
Developing self-awareness and emotional resilience can help you cope with hormonal fluctuations with greater ease and grace. Start your day with a few minutes of meditation or deep breathing exercises to center yourself and set a positive tone for the day ahead. Incorporate mindfulness into daily activities such as mindful eating, mindful walking, or simply taking some time throughout your day to stop and check in with yourself.
Hormone health check:
Regularly monitoring hormone levels can provide valuable insights into your hormonal health and guide targeted interventions when an imbalance is detected. Speak with a doctor experienced in hormonal health to explore testing options and personalized treatment strategies. If you would like to collaborate on functional testing and custom action plans, please send an email to gina@fitnessista.com Topic Testing.
Dealing with hormonal changes in your 30s doesn’t have to be overwhelming. By implementing these lifestyle adjustments tailored for hormonal health, you can support balance, vitality, and happiness during this fun and transformative decade. I’m all about controlling the things you can control, which are simple steps you can incorporate into your daily life.
Small changes can lead to big results and we are all in this journey together 🙂
XOXO
Gina
more:
How to eat during menstruation