PART ONE: 5 tips for hormone balance

1. Early morning sunlight helps to set a healthy circadian rhythm.  

Cortisol and melatonin have an inverse relationship: when one is high, the other is low. Cortisol is our sun hormone that wakes us up in the morning. Melatonin (moon hormone) is destroyed by sunlight and blue light (see point 3). Early morning sunlight reduces melatonin levels, helping you to feel more awake. 


2. Consume protein with every meal

Because of the hormone hierarchy (flick back a couple of posts), we need to address our cortisol and insulin before we attempt to balance our reproductive hormones. Eating protein with every meal helps to balance our blood sugars and insulin levels, which has a positive flow on effect to our reproductive hormones. 


3. Reduce blue light exposure, particularly in the evenings. 

Melatonin is our moon hormone that helps us sleep at night, and is destroyed by sunlight and blue light emitted by devices including phones and laptops. Blue light exposure in the evening/night will also reduce melatonin and spike cortisol, which then interferes with restorative sleep. 

4. Live your life according to your menstrual season

Have you noticed that, during the menstrual cycle, you feel more energetic during certain phases, and other times you feel more inclined to rest? Viewing the menstrual cycle in seasons can help us understand energy shifts, plan accordingly and work WITH our natural rhythm, not against it. 

  • Spring/follicular phase: we often feel most productive, energetic and enthusiastic

  • Summer/ovulation: energy is at its highest, and can engage in higher intensity exercise 

  • Autumn/fall/luteal:  we can feel emotional/PMSy, focus on strength-building and restorative exercise

  • Winter/menstruation: resting, hibernating and drawing inward 



5. Reduce chemical exposure

Endocrine disrupting chemicals (EDCs) reside in pesticides, plastics, additives and personal care products. EDCs mimic the action of endogenous oestrogen and are linked with a variety of cancers and reproductive issues. See previous posts on how to reduce your exposure. 

Reach out if you need help balancing your hormones!

Hayley Brass