Hormonal SOS: lifestyle tweaks for women in their 30s

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I’ll share some lifestyle tweaks for my friends in their 30s.

Hey everyone! how are you? I hope you had a wonderful weekend and that the friends you were celebrating with enjoyed a happy Easter. This week, the kids are back at school, and after a fun trip to California and a celebratory weekend with family, I’m back to normal.

In today’s post, I want to talk a little bit about hormonal changes and some simple lifestyle adjustments you can make to benefit your hormones. I’m writing this for a friend in her 30s (if you’d like me to write for someone in her 40s, let me know; I’m turning 40 this year, so I’ll be there myself soon). If you have any questions or if there’s anything we can do to help, we’re always here.

As women move into their 30s, hormonal fluctuations become more pronounced and affect many aspects of health and well-being. From mood swings to sleep disturbances to fluctuating energy levels, dealing with hormonal changes can feel like an uphill battle. But by making strategic adjustments to your lifestyle, you can support your hormonal balance and thrive in this decade of change.

This time we will introduce some advice for women in their 30s! As always, consult your doctor before making any fitness or nutritional changes.

Hormone SOS: Style tweaks for women in their 30s

Prioritize sleep hygiene:

Quality sleep is paramount to hormonal health, but in our busy lives, sleep can often be put on the back burner. Establishing a consistent sleep schedule, creating a calming bedtime routine, and optimizing your sleep environment can promote restorative sleep and hormonal balance. Read a book, take a warm bath with Epsom salts, Relax with a sauna blanketor practice gentle yoga stretches before bed to relax and let your body know it’s time to relax.

Mindful movement:

Regular exercise is essential for your overall health, but excessive or intense exercise can stress your body and disrupt your hormonal balance. Incorporate conscious exercise habits like yoga, Pilates, and walking to support adrenal health and reduce hormonal imbalances caused by stress.

Instead of daily high-intensity interval training (HIIT) sessions, incorporate gentle, rejuvenating activities into your routine, like nature walks, restorative yoga, or a leisurely bike ride. A good rule of thumb: If you did it yesterday (and it was intense), don’t do it again today. Try alternating the intensity in your weekly routine.

Balanced nutrition:

Fuel your body and support hormonal health with nutritious foods rich in vitamins, minerals, and antioxidants. Prioritize whole foods, fiber-rich vegetables, lean proteins, and healthy fats while minimizing your intake of processed foods, refined sugars, and excess caffeine. Incorporate leafy greens, fatty fish, hormone-balancing foods like nuts and seeds, and fermented foods like sauerkraut and kefir into your diet to nourish your body from the inside out.

Stress management:

Chronic stress wreaks havoc on hormonal balance, causing elevated cortisol levels and disrupting other important hormones. High cortisol eventually becomes low cortisol, which corresponds to burnout and fatigue.

Develop inner calm and resilience by adopting stress-reducing habits like meditation, deep breathing exercises, reading, journaling, and spending time in nature. Make time throughout your day for self-care activities that bring you joy and relaxation, such as practicing mindfulness during your morning coffee ritual or enjoying a leisurely walk in the park during your lunch break.

Hormone support supplements:

Certain supplements complement a balanced diet and support hormonal harmony. magnesium, vitamin D, omega-3 fatty acids,Adaptogenic herbs like ashwagandha and maca to support hormonal balance and overall health. Consult your health care provider or registered dietitian to determine which supplements may be beneficial to your specific needs and health goals.

Reducing environmental toxins:

Toxins found in everyday products and environmental pollutants can disrupt endocrine function and cause hormonal imbalances. Choose organic and non-toxic personal care products and household cleaners whenever possible to minimize exposure to endocrine disrupting chemicals.

Choose glass or stainless steel food storage containers instead of plastic, filter your tap water (and bathing water!) To reduce exposure to contaminants such as chlorine and heavy metals. If you are looking for a gentle detox for spring, This is my very favorite. We do this four times a year.

Connection between mind and body:

Cultivate the mind-body connection through practices such as mindfulness, meditation, and breathing techniques.

Developing self-awareness and emotional resilience will help you navigate 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 your daily activities, whether it’s eating mindfully, walking mindfully, or simply taking time to stop and check in with yourself throughout the day.

Hormone health check:

Regular monitoring of hormone levels provides valuable insight into hormonal health and allows for targeted interventions if imbalances are detected. Consult a physician experienced in hormonal health to discuss testing options and individualized treatment strategies. If you would like to collaborate on functional testing or a customized action plan, please send an email to gina@fitnessista.com with the subject TESTING.

Dealing with hormonal changes in your 30s doesn’t have to be all that difficult. By implementing these lifestyle adjustments tailored to your hormonal health, you can support your balance, vitality, and well-being throughout this fun and transformative decade. I am focused on controlling what I can control. These 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 🙂




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