Choose your routines 

The first step is to choose your health and wellness routines. You can’t do everything all at once, and setting too many goals can overwhelm you and set you up for failure. Instead, choose three to start. Maybe you would like to prioritize exercise, meditation, and sleep. Or perhaps nutrition, unplugging, and spending time in nature. Choose carefully, focusing on the things that your mind and body seem to be craving most. You can always add new routines once your top priorities are in place. 

Make a schedule 

If you just say, “I’m going to exercise today” or even “I will get an hour of exercise every other day,” it’s not likely to happen. Instead, pull up your calendar and figure out exactly when you will do it, taking into account your existing obligations, hobbies, and down time. 

Form accountability partnerships 

It’s always easiest to stick to a routine if someone is holding you accountable. Find a running buddy or sign up for an in-person yoga class. Or partner with a friend who may have different routines—you can check in regularly with each other to discuss progress, even if you’re not working on the same things. 

Start small 

Don’t try to make big, sweeping changes all at once. If your goal is to meditate for 30 minutes every day, start with five-minute sessions a couple of times a week. You can always add on later, rather than overwhelming yourself before you even get started. 

Make a trade 

An easy way to start establishing healthier routines is to trade one regular thing in your day for a healthier option. For example, maybe you always grab a coffee to perk you up after lunch. Instead, try taking a 10-minute walk. If your coffee routine is already well-established, swapping in a walk may not seem as challenging as finding a new time of day to do it. 

Plan ahead 

Think through the excuses you are likely to make, and proactively plan ways to overcome them. This could be as simple as packing your workout gear in a backpack before heading to work. Or maybe you could do meal prep on Sundays to free up time for evening yoga classes during the week. 

Reward yourself 

Although your self-care activities should be intrinsically motivating and spark joy on their own, it’s still important to acknowledge the difficulty of establishing routines. If you hit your goals for a week, buy yourself an ice cream cone or start that new video game you’ve been eying. 

Let it go 

Humans are not robots. We all have good days and bad days. Sometimes you’ll be bursting with energy, and some days it will be a real challenge to drag yourself off the couch. Although it’s important to stick to your routines as much as possible, sometimes it’s simply not going to happen. And that’s okay! When you break your routine, make a quick mental note as to why, and then let it go. Try again tomorrow. Consistency comes over time, not all at once. And even the most reliable elite athletes have occasional off days, so why shouldn’t you? 

The post Establishing Consistency in Your Self Care Routine appeared first on EHE Health.

What is health self-advocacy? 

Health self-advocacy means representing yourself and your own interests when navigating the healthcare system. It can seem complicated, because it involves everything from educating yourself to speaking out about your needs. But health self-advocacy revolves around several specific and easy-to-learn steps: 

Seeking appropriate care 

One of the first steps in becoming your own health advocate is finding the care you need. Depending on your individual circumstances, this might be as simple as searching for a new primary care doctor. Don’t just settle for the first person on your insurance company’s list. You need someone who truly “gets” you, your lifestyle and your healthcare goals. 

For example, you might be an older adult with a few chronic conditions. Someone looking at your records could easily assume that you live a sedentary lifestyle. But in truth, you might be an avid traveler who needs the support of one or more physicians to maintain your active lifestyle. Make sure you choose providers who have your back. 

Listening to your body 

You know yourself better than anyone, and you have an innate sense for when something isn’t right. Learn to tune into those messages and pursue care. If you don’t feel you are being taken seriously, seek a second opinion. Your health is always worth the time and effort! 

Learning your options 

There’s rarely just one single way to treat an illness or injury. And the more complex the situation, the more potential treatments are likely to exist. Chronic lower back pain is a great example. Treatment options range from over-the-counter painkillers to major surgery, and everything in between. Once you have a diagnosis, do some research and learn about all of the available treatment protocols. Then talk to your doctor about the treatments that best fit your healthcare goals. 

Asking for what you need 

Doctors aren’t mind readers. They don’t know what you’re thinking unless you come right out and say it. Practice being direct with your providers. Tell them what you’re experiencing and what you need. Note that this doesn’t necessarily mean asking for a specific treatment (though it could, if you have a chronic condition and know what’s worked in the past). Instead, it simply means telling the doctor your immediate needs and concerns and working together to find the best solution. 

Becoming your own health advocate isn’t easy, but it is worth it. Start with one or two things on this list and add to them as you become more confident. Remember, practice makes perfect! 

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Understand self care 

Embrace the full meaning of self care. It’s not just the fluffy stuff that gets shared on social media, like bubble baths and facials (though we love those, too!). True self-care means nurturing your present and future selves. Sometimes it’s kicking back with a good book and a cup of tea. Sometimes it’s meeting the challenge of processing unresolved trauma to reach a healthier mental state. 

Give yourself permission 

The modern world is so busy, with innumerable tasks constantly vying for attention. To truly benefit from self-care, give yourself permission to take that time. If that’s hard for you, just remember the standard airline safety spiel: Put on your own oxygen mask first. How can you be any good for others if you aren’t being good for yourself? 

Prioritize rest 

If you do only one thing for self care in the New Year, commit to getting adequate rest. Lack of sleep puts your mind and body into survival mode, where it’s much harder to make sensible decisions that are good for you and your loved ones. Everything else, from getting up to getting through your daily commitments, is easier when your mind and body are well-rested.  

Focus on your future self 

When you set your New Year’s resolutions, imagine the person you’d like to be by the end of the year. Who is that person as a professional, parent, partner and friend? What lifestyle choices does this version of yourself make? Tuning into your future self helps you set resolutions that take you where you want to go versus checking an arbitrary box. 

Make resolutions that fit 

The last step is to make sure your resolutions resonate with who you are, who you’re becoming, your lifestyle and your worldview. Always frame them positively (drink more tea vs. drink less coffee), and make sure they’re resolutions that are personally inspiring to you, not just ones that are trending or popular with those around you. 

Also, choose goals that work well together, not that contradict. Each goal should be rooted in a model of self-care that fills your cup, replenishing yourself rather than following that voice in your head saying you “should” do this or “should not” do that. 

Self care is hard but worthwhile. You can make the New Year your time to become the best, most authentic, and healthiest version of yourself. It all starts with allowing yourself the space and time you need and setting the goals that resonate most deeply with the person you are becoming. 

The post Putting a Self Care Spin on New Year’s Resolutions appeared first on EHE Health.

Self care at work 

Until recently, self-care was seen as something to be done only on personal time. Grinding away at work was the only acceptable option. But as more and more offices have moved to remote or hybrid scheduling, the lines between work and home have become blurred. Yet many people are working harder than ever, which can lead to burnout. Building self-care practices into the daily office routine can help keep everyone happier and healthier. 

• Physical exercise. From “walking meetings” to onsite yoga classes, simply moving around throughout the day is an easy way to promote self-care. 
• Brain breaks. Shutting down the computer at lunchtime, stepping out for some sunshine with coworkers, or simply focusing on something else for a few minutes helps the mind reset. 
• Wellness check-ins. Managers can help to promote self-care at work by checking in on employees’ wellbeing each week. If your management is not supportive, create your own weekly wellness check-ins. Pick a day and time that you are normally at work, and take a few minutes to log how you’re feeling both mentally and physically. Then list a couple of easy steps you could take to further enhance your wellbeing. 
• Saying no. Many people are afraid to say no to anything they are offered at work. You might worry about missing out on a promotion or losing a plum project if you don’t also take on the grunt work. But finding balance is an essential component of self-care. Don’t be afraid to say no to the things that would overload you. 

Self care at home 

For maximum benefits, you’ll need to weave self-care tips into your everyday life, including at home. You can participate in classic self-care activities like taking a bubble bath or sitting down with a book and a cup of tea. But anything that helps you relax and rejuvenate also counts as self-care: 

• Play backyard baseball 
• Dance around your living room 
• Call a friend or loved one 
• Watch your favorite TV show 
• Take a nap 

It doesn’t matter exactly what you do, as long as it’s something that makes you genuinely happy. In addition, be sure to practice setting boundaries. Taking on all the grunt work at home is just as damaging to your wellbeing as taking it all on at work. Learn to delegate household duties, to say no when you need to, and to protect your personal time and space. 

Self care in your personal life 

Self-care should also extend to all aspects of your life. Humans are social creatures, and we need regular interactions with others. But that doesn’t mean allowing yourself to be taken advantage of. Promoting self-care in your personal life includes: 

• Learning to say no. You can’t do everything. When you’re starting to feel overwhelmed, it’s OK not to bake your neighbor’s wedding cake, organize a food drive, or even go out on a date night. Learn to say no when you need to. 
• Learning to say yes. On the flip side, sometimes the random opportunities that present themselves are just what we need to help us thrive mentally and physically. Look at things you don’t know about yet as a chance to learn something new. Say yes to an activity you’re unfamiliar with. And say yes to things you love even though they’ll take time away from the things you “should” be doing. 
• Unplugging. In an always-on, social media-dominated world, FOMO (fear of missing out) can become a driving force. Squash these feelings by unplugging on a regular basis. Shut down all the tech, turn your notifications off, and spend quality time with your kids, your partner, your family and friends, and most importantly, yourself. 
• Setting boundaries. We all have that one friend who calls at all hours of the night or that stressful relative who insists on talking politics over the holidays. Learn how to set boundaries with those who make self-care difficult. Gently explain that you turn your phone off at 10 pm or that you won’t discuss fraught topics over your turkey dinner. And then stick to those decisions. It might take a little time, but people who care about you will learn to respect your wishes. 

Promoting self care 

Of course, if we want to develop a culture of self-care, it’s not enough just to practice it ourselves. We also need to share and encourage others. Things you can do to help promote self-care include: 

• Encouragement. People tend to instinctively know what they need, and they’ll often talk about it with others. During these conversations, don’t just nod and smile. Actively encourage the other person to do whatever it is they think will boost their mood. 
• Leading by example. Go public with your journey toward self-care. Make a point of shutting down your computer when you take a break. Tell coworkers and managers that you won’t be available during your vacation. Explain that you’re taking some time for yourself when your volunteer group asks why you aren’t spearheading the latest initiative. 
• Advocacy. Do you work somewhere that isn’t yet promoting a culture of self-care? Become an advocate for a healthier workplace. Arm yourself with statistics regarding workplace productivity and burnout, and then approach your boss. Ask for things that are reasonable, such as a short afternoon break for everyone, or weekly “focus blocks,” in which no one can be booked for meetings, and explain how these small changes will help the company’s bottom line. 

We can foster a culture of balance. Burnout is real and can lead to mental health issues. Rather than go back to pushing ourselves no matter what, let’s all work together to create a long-lasting culture of self-care that promotes health and wellness. 

The post How Can We Create a New Culture of Self Care? appeared first on EHE Health.

Get preventive care 

The Patient Protection and Affordable Care Act (ACA or Obamacare) requires insurance companies to provide quite a few free preventive care benefits. You can use these with no copayment or coinsurance, even if you haven’t met your annual deductible. They include: 

• Screenings. Depending on your age and health status, these may include colonoscopies, mammograms, Hepatitis C tests, and diabetes checks. 
• Vaccinations. From Covid-19 and the flu to tetanus and MMR (measles, mumps, rubella), you can get vaccines from your doctor or at an in-network pharmacy. 

Schedule your physical 

It’s easiest to remember your annual physical if you always schedule it for the end or beginning of the year. If you’re due for your next physical or EHE Health exam, schedule it now. 

Figure out the best timing for non-emergency procedures 

Many people need medical procedures that aren’t immediate emergencies but shouldn’t be put off too long. If you or someone in your family has been waiting for a procedure, take a few minutes to review your healthcare records for the year. Have you already met your annual deductible? If so, you may want to go ahead and schedule that procedure before the end of the year. If not, consider planning it for early next year. That will help you get a jump on your upcoming deductible. 

Check your perks 

Many health insurance plans offer a variety of perks that aren’t widely advertised. Maybe your insurer offers discounted gym memberships, free Zumba classes or huge savings on Lasik surgery. Carefully read through your plan documents to find out what you might be missing, and sign up for anything that makes sense for you and your family. 

Review your coverage 

The end of the year is the perfect time to review your healthcare coverage and ensure your current plan is still the best choice. Life circumstances change, and sometimes a plan that sounded perfect on paper isn’t working out as expected. If your current insurance plan is no longer right for your family, you can change plans during the Open Enrollment period. The exact dates vary depending on your state, the insurer you use, and whether you are on an ACA marketplace plan. But it generally happens around the end of the year. Contact your insurance company for details on Open Enrollment and what new plans are available to you. 

Most people aren’t taking full advantage of their health perks, but these tips can help you use your health benefits before the end of the year so you don’t miss out.

The post How to Use Your Health Benefits Before the End of the Year appeared first on EHE Health.

Understanding chronic pain 

Chronic pain can be incredibly frustrating because it is often difficult to pinpoint. A phenomenon known as central sensitization causes gradual changes to the parts of the nervous system that carry pain sensations. This can worsen the pain and make it tough to determine exactly where it originates. So, the first step is for you and your doctor to use testing and other clues to determine what’s causing the pain. 

But, chronic pain is highly subjective. No amount of testing can determine your pain level. The best you can do is rate your individual experience on a 1-10 scale. And seemingly unrelated factors can cause pain flares, from lack of sleep to anxiety to getting too much or not enough exercise. 

Using mindfulness for chronic pain 

Mindfulness is the art of remaining in the present moment. Many people with chronic pain spend time ruminating or worrying about the future or simply tuning into the painful parts of their bodies. Mindfulness helps to shift your focus to the world around you, showing you how to manage your symptoms one moment at a time. 

Find your joy 

Joy is a powerful emotion that can genuinely impact your perception. No matter how much pain you’re in, there is always something that sparks real joy. Make it a habit to do at least one daily thing that brings you joy. 

Shift your perspective 

Chronic pain makes it easy to get stuck in negative thought patterns, especially about activities that no longer seem possible. Try flipping the script. Ask yourself, “What CAN I do?” Focus on the things you can do within your current limitations, and don’t be afraid to try new activities. You might find a hobby that you never thought about before. 

And within any limitations your doctor imposes, don’t be afraid to try things you loved before. As a wise health psychologist once said to a person with chronic pain whose doctor had assured him that physical activity wouldn’t cause further injury, “Sometimes you’re going to do something, and it’s going to hurt. But it will be so worth it!” 

Other tips for minimizing chronic pain 

Fortunately, some specific tips and techniques can help lower chronic pain levels, regardless of the root cause. Note that every situation is unique, and working closely with your doctor through every step of the journey is important. You may also need to go through trial and error to see what works for you. 

Utilize the latest treatment protocols 

Pain management is a rapidly evolving field, so checking in regularly with your doctor about potential treatment options is essential. Steroid injections, radiofrequency ablations, and even dry needling are just a few protocols that can bring relief to some patients. These techniques are far less invasive than surgery, and most people are back on their feet within a day or two. 

Develop a daily movement routine 

At one time, doctors prescribed a lot of bed rest. But now we know that movement is almost always appropriate and helpful, regardless of the underlying condition. However, the specifics of your medical condition could mean that certain activities are off-limits or should be kept to a minimum. Work closely with your doctor or physical therapist to develop a daily routine that strengthens your muscles and joints without worsening your condition. 

The post Coping Techniques & Mindfulness for Chronic Pain appeared first on EHE Health.

Mindfulness is a way to stay calm, but did you know it can also have a powerful impact on your mental and physical health? Explore a few health benefits of mindfulness below. 

Advantages of Mindfulness

Managing chronic pain 

Chronic pain is a highly subjective experience. Only you know how you feel, and two people with the same condition may have wildly different pain levels. But in general, chronic pain can lead to a vicious cycle of physical and mental reactions that worsen the pain over time. Mindfulness helps reduce these reactions, calming your mind and body and lowering the pain you experience. It also promotes deep relaxation and sleep, which can be difficult for people with chronic pain to achieve. 

Coping with anxiety and depression 

People with anxiety and depression tend to spend a lot of time living in the past or the future. Negative thoughts often build on each other, leading to anxiety or depression spirals that are difficult to escape. But mindfulness teaches you to remain grounded, allowing each thought to exist without paying too much attention. And you’ll learn to stay in the present, experiencing each moment as it unfolds rather than ruminating on the past or worrying about the future. 

Making healthier decisions 

Most people go through the day on autopilot, paying very little attention to mundane details. Yet those details can hold powerful clues to improving your health. For example, you might feel energized after a good workout or sluggish after eating too many cookies. Take note of the connections between the choices you make and the feelings you have. Over time, you will naturally begin to make the decisions that promote health and well-being. 

How can I experience the advantages of mindfulness in my everyday life? 

Fortunately, mindfulness exercises are incredibly easy to incorporate into a busy schedule. While you can certainly take time out to sit and focus, you can also practice mindfulness at any time, no matter where you are (except maybe when driving). 

Standing in line at the grocery store? Put away your phone and focus on the sensory details around you. Can you smell freshly baked bread? What do the magazine headlines say? Do you hear the beeping of the scanners? 

Or maybe you’re waiting your turn at the DMV. This is an excellent opportunity to check in with yourself. Close your eyes and take a few deep breaths. Scan your body for signs of tension, and work on actively releasing those tight muscles. 

Mindfulness is a skill. Like any skill, you will get better at it the more you practice. As you go through your day, actively turn your attention to whatever is happening in the here and now. Note your thoughts and feelings, but don’t get lost in them. Allow them to exist and then float away. Over time, you will start to notice the mental and physical advantages of mindfulness in practice.

The post Advantages of Mindfulness for Better Health appeared first on EHE Health.

What is mindfulness? 

Mindfulness is based in Buddhist meditation practices, but you don’t have to do any formal meditation to gain its benefits (although you certainly can if you want). Instead, mindfulness means turning your thoughts and attention to the present moment. Rather than ruminating on things that have already happened or worrying about what might occur in the future, mindfulness brings you back to the here and now. 

A key component of mindfulness is learning to allow your thoughts and feelings to exist. No more chasing them down a rabbit hole of fear or regret. Instead, you’ll observe them without judgment, note their existence, and let them go. 

Mindfulness can also help you become more intentional with your choices and behaviors. Paying attention to what’s happening right now helps you align with your body and mind. For example, you might find that a certain type of physical exercise makes you feel really good. And those positive feelings may induce you to do that exercise again. 

What are some mindfulness exercises to use throughout the day? 

If you have a busy life, you might have trouble carving out time each day for a full meditation session. Or maybe you don’t enjoy meditating. Fortunately, mindfulness is easy to incorporate into even the busiest day because you can do it while doing regular tasks. Here are a few strategies. 

Make mornings count 

Mornings are extremely stressful for many people. Getting up with an alarm, packing lunches, and rushing to get yourself and your family out the door on time can set the stage for a difficult day. Instead, try carving out a few minutes for self-care. 

Set your alarm 15 minutes earlier. Then, spend that time positively connecting with yourself. Write in a journal. Take a quick walk. Or sit on the edge of your bed and gently stretch your muscles. Whatever your chosen activity, give it your full attention. If your mind starts to wander, acknowledge your thoughts and then return your focus to what you are doing. 

Pay attention to your senses 

As you move through the day, turn your attention away from your thoughts by focusing on your five senses. What does your shampoo smell like? How many different flavors can you identify in your lunch? How does the floor of your office building feel under your feet? Did the neighbors plant flowers or buy a new car? No matter what you’re doing or how mundane it is, there are always new sensations to explore. 

Use breathing exercises 

Purposeful breathing is one of the most useful mindfulness exercises as its allows you to bring yourself back to the moment that is unfolding, no matter where you are or how you are feeling. You can find many different breathing techniques online, and one or more might click for you. But you can also choose to focus on the natural rhythms of your breath. Focus on your breathing whenever you start to experience intrusive thoughts or negative feelings. It’s an easy way to practice mindfulness anywhere, from a crowded amusement park to a never-ending line at the DMV. 

Take a time-out 

It can be challenging for even the most seasoned mindfulness practitioners to remain mindful during highly stressful situations. The best course of action is to take a time out as soon as possible. Remove yourself from the situation, and then take the opportunity to do a short mindfulness session. 

If you are good at meditation, it can be extremely helpful. But if not, don’t worry! You can use simple grounding techniques to reduce stress and return to mindfulness. 

For example, the 5-4-3-2-1 technique is easy to remember even when overwhelmed. Simply name: 

• 5 things you can see. Small details are especially good here, such as the pattern a light makes on the ceiling. 
• 4 things you can feel. This could include things like the sensation of sunlight on your skin, or you could pick up an object and focus on its shape and texture. 
• 3 things you can hear. Search for sounds you usually tune out, such as a distant train whistle or the television in another room. 
• 2 things you can smell. Is someone burning a candle nearby? Can you catch the scent of perfume wafting through the air? 
• 1 thing you can taste. If you have candy or gum, pop it in your mouth and focus on the flavor. If not, drink water and pay attention to the cooling sensations. 

Before you know it, your attention will be drawn back to the present moment, and it will be much easier to deal with the situation at hand calmly. 

Make it a game 

There’s a reason that gamification has become popular for everything from work training sessions to psychotherapy. Playing games helps you connect with your inner child, reduces stress, and injects fun into your life. So, don’t think of mindfulness exercises as a chore or something else to add to your to-do list. Instead, take the opportunity to play a game. 

Go outside and look for pictures in the clouds. Turn up the music and challenge your kids to a dance-off. Dig through your change jar and see how many coins you can find from a specific year. Or sit down and play an actual game—either a video game or an old-fashioned board game. The goal is to do something that’s both fun and engaging. After all, it’s pretty tough to keep dwelling on that argument with your boss if you’re too busy trying to conquer the world! 

Ultimately, mindfulness is simply a practice. And like any practice, the more you do it, the easier it will become. Over time, you will find the unique techniques that work best for you. 

The post Incorporating Mindfulness Exercises into Daily Life appeared first on EHE Health.

Common conditions caused or worsened by hormonal imbalances

• Infertility
• Diabetes
• Thyroid disease
• Obesity
• Acne
• Irregular periods, including those caused by polycystic ovarian syndrome (PCOS)
• Anxiety and depression

Even if you don’t develop a diagnosable medical condition, hormonal imbalances can throw your body out of whack. Signs of a hormonal imbalance may include:

• Fatigue
• Constipation or diarrhea
• Feeling constantly stressed out
• Hypersensitivity to ambient temperatures
• Weight gain or loss
• Dry hair and skin
• Skin tags
• Tingling or numbness in the hands
• Heavy periods
• Significant increase or decrease in body hair

Of course, these nonspecific symptoms could also indicate various other health conditions. Always talk to your doctor about any new or worsening symptoms you develop.

Preventing hormonal imbalances

Hormonal imbalances are especially likely to occur during puberty, pregnancy, and menopause, due to the body’s normal hormone fluctuations at these times. They can also be caused by autoimmune disorders, tumors or other growths, or a damaged endocrine gland. Those who are naturally underweight or overweight may also be more likely to experience them. Some medications can also increase your risk for a hormonal imbalance.

But many hormonal imbalances come down to just a few simple and controllable factors: stress, overall nutrition and fitness, and underlying medical conditions. To minimize your risk of an imbalance:

• Manage stress. Focus on self-care. Learn to set healthy boundaries, including saying no. Practice mindfulness and start a practice such as yoga or meditation.
• Improve your diet. Your hormones run on the complex interplay between various micronutrients. If you are deficient in any of these, you are more likely to experience a hormonal imbalance. And strive to keep your weight in a healthy range.
• Get moving. You need just 30 minutes of moderate exercise five days a week to get physically fit. With your body performing more optimally, you have a lower risk of hormonal imbalance.
• Control underlying health conditions. Your hormones are much more likely to become unbalanced if you have a chronic illness. Work with your doctor to develop a plan to keep your underlying conditions under tight control.

Hormonal imbalances can cause a range of symptoms and even contribute to the development of chronic illnesses. They are more likely to occur during certain phases of your life, such as puberty and menopause, or if you have another medical condition. But they can also appear anytime, especially when you are stressed out, not exercising, or eating poorly. Control the factors you can control, and always talk to your doctor about any unusual symptoms you develop. In most cases, hormonal imbalances are treatable, allowing you to get back to living your best life.

The post The Effects of Hormonal Imbalance appeared first on EHE Health.

Probiotics

Your gut is filled with a variety of bacteria. Good bacteria help you digest food and promote overall health. Bad bacteria contribute to a wide range of health problems, from gastrointestinal illnesses to skin conditions. Your gut health also plays an important role in balancing your hormones. Probiotics are good bacteria that support health. You’ll find them in fermented foods like kimchi, sourdough bread, and yogurt. Or you can take a supplement.

Healthy fats

Healthy fats are essential to hormone production and stability. They are particularly useful in regulating the stress hormones adrenaline and cortisol. To optimize balance, consume at least 15 grams per day of fats such as coconut oil, extra-virgin olive oil, or ghee. Walnuts are also high in healthy fat content.

Healthy proteins

Getting enough protein is vital to maintain hormonal balance, but the type of protein matters. Choose chicken, fish, or beans rather than consuming too much red meat. Try to get 45–60 grams of healthy proteins per day.

Thyroid support

Your thyroid gland produces hormones responsible for regulating everything from blood pressure to cholesterol levels. Boost its functioning with the micronutrients magnesium and iodine. You can get magnesium from dark leafy greens or almonds, while iodine is present in iodized salt and vegetables from the sea, such as nori.

Portion control

For optimum hormone balance, you need to consume a variety of different foods. Try this easy tip if you don’t want to count your nutritional intake. At each meal, fill half your plate with fruits or vegetables. Then divide the remaining half between whole grains (such as brown rice, oatmeal, or whole-wheat bread) and healthy proteins. Remember to “eat the rainbow,” consuming all the different produce colors.

Limiting hormone health busters

Inflammation is the enemy of hormone health. And it can occur when unhealthy foods hinder digestion. Common sources of inflammation include fatty meats, refined sugars, and overly processed foods. You don’t have to eliminate these items thoroughly, but make them a smaller component of your diet.

Everyone’s hormonal makeup is unique. If you have any identified nutritional deficiencies, you’ll need to address those with your doctor and perhaps a nutritionist. But for those who are simply trying to promote better everyday health, the above tips can help make eating for hormone balance easier. You may want to experiment a bit within these guidelines to see precisely what makes you feel the healthiest and fittest overall.

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