Our hormones are the behind-the-scenes directors of our wellbeing – they play a significant role in our energy, mood and metabolism. From the moment we wake up to the time we hit the pillow at night, these invisible regulators are at work to keep our body in balance. 

Ready to take charge of your hormonal harmony? Here’s my ultimate hormone cheat sheet:

1. Energise wisely with the “JS coffee rule”: Enjoy your caffeinated beverage once a day before midday, after food. Feeling stressed or high strung? Consider swapping your regular coffee for decaf or herbal teas for a while. I love apple and ginger tea these days when I want a caffeine-free hot beverage, or my Turmeric Collagen Latte. While everyone has a unique response to caffeine, high levels of consumption can influence cortisol and adrenaline levels, affecting your overall hormonal balance. 
2. Rise and refuel: Eating your first meal within a certain time frame post waking (usually within the first two hours after waking up) is key to metabolism health as well as hormone health. For women in their reproductive years, avoid prolonged intermittent fasting to prevent your body from perceiving a famine due to caloric restriction and its impact on female hormones and fertility¹, as well as bone health². Fuel your body with nourishing foods in the morning to support a balanced hormonal environment. For some inspo, here’s what 7 days of breakfasts could look like for you, the JSHealth way! 
3. Feed your hormones: Protein is not just essential for muscle growth; it plays a vital role in keeping our hormone levels in check too! Make sure to include protein with every meal and snack to support your body’s hormonal levels. Additionally, increase your intake of brassica veggies, such as broccoli and cauliflower, which aid in oestrogen clearance in the liver³, promoting hormonal equilibrium.
4. Sleep is sacred, prioritise it: When it comes to happy hormones, enough shut eye is a non-negotiable. Adequate quality sleep ensures optimal production of appetite hormones, such as leptin and ghrelin⁴, helping you maintain a healthy weight. It also supports the production of sex hormones in women such as progesterone and oestrogen, and testosterone in men, crucial for overall wellbeing. Take control of your sleep and wake up refreshed with my game-changing 5-Step Sleepy Routine!
5. Supercharge with adaptogens: Nature’s secret weapon for hormonal health! Adaptogens like ashwagandha, rhodiola, and holy basil help reduce cortisol levels, combat fatigue, and enhance overall wellbeing. Incorporating adaptogens into your routine, whether through supplements or herbal teas, can provide that extra boost your hormones need, helping your body adapt to stressors⁵ and building resilience and vitality. These incredible herbs and botanicals have been used for centuries to support the body’s stress response and promote hormonal balance. 

References:

1. Sun, J. et al. (2021) ‘Caloric restriction in female reproduction: Is it beneficial or detrimental?’, Reproductive Biology and Endocrinology, 19(1). doi:10.1186/s12958-020-00681-1. 
2. Huang, T. and Ables, G.P. (2016) ‘Dietary restrictions, bone density, and Bone Quality’, Annals of the New York Academy of Sciences, 1363(1), pp. 26–39. doi:10.1111/nyas.13004. 
3. ZELIGS, M.A. (1998) ‘Diet and estrogen status: The Cruciferous Connection’, Journal of Medicinal Food, 1(2), pp. 67–82. doi:10.1089/jmf.1998.1.67. 
4. Sharma, S. and Kavuru, M. (2010) ‘Sleep and metabolism: An overview’, International Journal of Endocrinology, 2010, pp. 1–12. doi:10.1155/2010/270832. 
5. Panossian, A. and Wikman, G. (2010) ‘Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity’, Pharmaceuticals, 3(1), pp. 188–224. doi:10.3390/ph3010188.