Balancing hormones naturally with Ayurveda and Yoga
As busy mums, juggling family, work, and self-care can often lead to hormonal imbalances, resulting in mood swings, fatigue, and stress. Fortunately, Ayurveda and yoga offer holistic approaches to naturally balance hormones, promoting overall well-being.
Ayurveda, the ancient system of medicine from India, offers profound insights into the understanding and balancing of female hormones. Recognizing the unique physiological and emotional needs of women, Ayurveda emphasizes a holistic approach to health, focusing on the interplay between body, mind, and spirit. For me ayurveda has played a very important part in how I feel as I transition through the various stages in life, and I love to help you discover the benefits it can provide you.
In this blog we’ll discuss some strategies for busy mums to reclaim their hormonal harmony through diet, lifestyle changes, and mindful practices.
Understanding Hormonal Balance
Female hormones, primarily estrogen and progesterone, play crucial roles in regulating the menstrual cycle, mood, metabolism, and overall reproductive health. As women we go through many hormonal changes throughout life such a your period and then menopause which has a huge impact on our bodies. When your hormones are in balanced you feel more in control, have better energy and focus. Looking after your hormonal health is important here is why.
Hormones Regulate Mood and Emotions
Hormones like serotonin, dopamine, and cortisol play a vital role in regulating mood and emotional stability. When hormone levels are imbalanced, you may experience mood swings, irritability, or heightened anxiety. For new mums, balanced hormones can reduce the risk of postpartum depression and anxiety, which are closely linked to hormonal fluctuations after childbirth.
Supports Energy Levels and Vitality
Hormones such as thyroid hormones and cortisol are essential for energy production and metabolism. An imbalance can lead to fatigue, sluggishness, and difficulty managing daily tasks. High levels of stress hormones like cortisol can cause burnout and exhaustion. By supporting hormonal health, you can manage stress more effectively and maintain your energy throughout the day.
Affects Sleep Quality
Hormones like melatonin and cortisol regulate the sleep-wake cycle. When these hormones are out of balance, it can lead to sleep disturbances, difficulty falling asleep, or staying asleep. Balanced hormones help promote relaxation, allowing you to unwind and recover during sleep, making you feel refreshed and rejuvenated.
Regulates Menstrual Health and Reproductive Function
Hormonal imbalances can cause severe menstrual symptoms such as cramps, bloating, and heavy bleeding, which can be disruptive and exhausting. For mums planning to expand their family, balanced hormones are essential for fertility and healthy reproductive function.
Affects Weight Management and Metabolism
Hormones control hunger and provide you with signals when you feel full . An imbalance can lead to overeating, cravings for sugary or high-fat foods, and difficulty managing weight. Thyroid hormones and insulin play a key role in metabolic health. When these hormones are balanced, your body can efficiently use energy, burn calories, and maintain a healthy weight.
If you include Ayurvedic principles and yoga into your routine, you can support your body’s natural rhythms and restore balance.
Ayurvedic Herbs for Hormonal Balance
Integrating specific Ayurvedic herbs into your diet can be an effective way to help balance hormones naturally.
Ashwagandha: This adaptogenic herb is known for reducing stress and anxiety. It can help stabilize cortisol levels, supporting overall hormonal balance.
Shatavari: Particularly beneficial for women, Shatavari supports reproductive health and helps regulate menstrual cycles.
Tulsi (Holy Basil): Tulsi helps combat stress and improve adrenal function, aiding in hormonal balance.
Tip: Add these herbs to smoothies, teas, or oatmeal for a daily boost!
Nourishing Foods for Hormonal Health
Your diet significantly impacts hormonal balance. As we are just at the start of spring it’s also the time to gentle detox and remove accumulated toxins from the body, supporting hormonal balance.
Focus on incorporating the following foods:
Healthy Fats: Include sources like avocados, nuts, and seeds, which support hormone production.
Fiber-Rich Foods: Foods like whole grains, fruits, and vegetables help regulate insulin levels and support digestive health.
Fermented Foods: Incorporate yogurt, kefir, or kimchi for gut health, as a healthy gut is essential for hormonal balance.
Spices: Use warming spices like ginger, turmeric, and cinnamon to enhance digestion and metabolism.
Tip: Aim for a colourful plate filled with various fruits and vegetables to ensure you’re getting a wide range of nutrients!
Yoga Practices to Support Hormonal Balance
Through a combination of physical postures, breathwork, and mindfulness, yoga can help regulate hormonal fluctuations, reduce stress, and enhance reproductive health. Here are some effective yoga poses and practices specifically tailored for female hormone harmony.
Bridge Pose (Setu Bandhasana) - This pose stimulates the thyroid and helps regulate metabolism.
Child’s Pose (Balasana) - A restorative pose that calms the mind and relieves stress.
Legs-Up-The-Wall Pose (Viparita Karani) - Great for relaxing the nervous system and improving circulation.
Supine Bound Angle Pose (Supta Baddha Konasana) - Opens the hips and promotes relaxation, helping to ease menstrual discomfort.
Tip: Set aside 15-20 minutes daily for a short yoga practice to rejuvenate your mind and body.
Mindfulness and Stress Management
Stress can wreak havoc on hormonal balance. Incorporating mindfulness practices can significantly help:
Meditation: Spend a few minutes each day practicing meditation to calm the mind and reduce cortisol levels.
Deep Breathing: Practicing pranayama (breath control) techniques can help soothe the nervous system and promote relaxation.
Gratitude Journaling: Taking a moment to reflect on things you’re grateful for can shift your mindset and reduce stress.
Creating a Balanced Routine
Establishing a daily routine that incorporates Ayurvedic principles and yoga can significantly support hormonal health.
Morning Routine: Start your day with warm water and lemon to kickstart digestion. Follow with yoga and a nourishing breakfast.
Stay Active: Incorporate movement throughout your day, whether through yoga, walking, or dancing with your kids.
Evening Wind Down: Create a calming bedtime routine that includes herbal tea, meditation, and gentle stretches to prepare for restful sleep. Adequate quality sleep 7-9hrs is important to support hormone health.
Busy mums can successfully balance hormones naturally through the powerful combination of Ayurveda and yoga. By focusing on nourishing foods, incorporating supportive herbs, practicing yoga, and managing stress, you can reclaim your hormonal harmony and enhance your overall well-being.
