NATURAL WAYS TO SUPPORT HORMONE BALANCE

Use this checklist to build the foundations for balanced hormones

1. Eat to Nourish, Not Restrict

☐ Build every meal around protein, healthy fats, and fibre

☐ Avoid skipping meals, consistent eating stabilises blood sugar and hormones

☐ Choose whole, unprocessed foods and limit refined sugars

☐ Include cruciferous vegetables (broccoli, kale, cauliflower) for healthy oestrogen detox

2. Support Your Nervous System

☐ Prioritise 7 to 9 hours of sleep each night

☐ Practice stress reducing rituals like journalling, meditation, or slow walks

☐ Limit caffeine if you feel wired or anxious, swap for herbal teas

☐ Schedule moments of rest and stillness daily

3. Balance Blood Sugar

☐ Eat protein at breakfast within an hour of waking

☐ Pair carbs with fats or protein to slow glucose release

☐ Avoid long gaps between meals

☐ Try cinnamon, apple cider vinegar, or inositol to improve insulin sensitivity

4. Heal Your Gut

☐ Aim for one bowel motion per day

☐ Include prebiotic foods (oats, garlic, onion, asparagus) and probiotics (yoghurt, kefir, sauerkraut)

☐ Stay hydrated with at least 2 to 3 litres of water daily

☐ Identify and remove food triggers

5. Support Detoxification

☐ Sweat regularly through exercise, sauna, or movement

☐ Support your liver with herbs or foods like dandelion, turmeric, and leafy greens

☐ Reduce exposure to plastics, fragrances, and chemical cleaning products

☐ Drink plenty of filtered water and eat high fibre foods daily

6. Prioritise Movement

☐ Move your body every day with a mix of strength training, Pilates, and gentle cardio

☐ Focus on consistency over intensity

☐ Stretch or walk after meals to aid digestion and blood sugar stability

7. Cycle Awareness (if menstruating)

☐ Track your cycle, note mood, energy, and cervical mucus changes

☐ Honour your energy through each phase, slow down significantly in your luteal phase

☐ Sync your exercise and nutrition with your cycle where possible