Easy Ways to Hack Your Hormones

I don’t know about you, but I am so tired of hearing about these strange diets designed to “balance your hormones” or “hack your metabolism”, taught by culturally acceptable (thin and/or muscular, likely cisgender) whyte men. My hormones, my body, my business – not to mention, if you don’t have a uterus, how could you possibly know what’s happening in there?

But if we’re going to talk about hacking your hormones, there are much easier (and healthier) ways to do it than following some Chad diet that cuts out carbs, caffeine and therefore all of your happiness and sanity. Let’s break it down:

1. Eat regularly. Your metabolism, or complex live-promoting chemical process, relies on regular input of energy in order to create output of energy through heartbeats, breathing, digestion and more. When there is not enough energy, or irregular consumption of energy, metabolism has to slow down as a safety measure and as a result increases cortisol production. Short-term this can be productive as part of the fight-or-flight mode, allowing quick access to glucose and cholesterol from the liver and muscles. Long-term this can be a problem, as insulin may become more resistant in managing glucose and elevated cholesterol can contribute to plaque build-up in the arteries. Not to mention, a lack of eating through the day tanks your blood sugar easily, and leaves you feeling drained and cranky. By eating regularly, you can protect blood sugar and insulin levels and support a healthier cortisol concentration.

2. Get enough sleep. Late nights happen, whether you’re up late finishing work projects, trying to get your little ones to rest or the occasional episode of insomnia. However, extended patterns of poor sleep can impact stress levels and therefore concentrations of cortisol! Planning a night-time routine can also support the brain in producing its own melatonin, a hormone meant to assist with relaxation and sleep. Short-term supplementation may be helpful for some folks, but shouldn’t be used as a replacement for poor sleep habits.

3. Drink enough water. Staying adequately hydrated promotes healthy skin, well-flushed kidneys and joint mobility, but did you know that hydration can assist in the detoxification of hormones? When our bodies are done using hormones, they have to remove them from the body – this is primarily done through the liver and the digestive system. When the liver has completed its breakdown process of hormones such as estrogen, its breakdown products move to the intestines. If hydration status is low, it’s likely a person will be more constipated and will have a more difficult time moving these waste products out! Incorporate water throughout the day and find a way that you enjoy drinking it to make this easier.

4. Get support from friends, family and others. Balancing hormones is a learning curve, and there are occasions it can be frustrating. Talking about how you’re feeling is important for mental health, and helps you find community with others who are looking for support too! While it often is shunned and there’s an incredible amount of stigma about it, therapy and counselling are valid and important options to care for yourself. There is nothing wrong with seeing a professional or taking medications to keep yourself mentally (and physical) well.

5. Get sunshine regularly. Blue light from the daytime sky helps our brains to stay focused and awake, and fresh air feels amazing if you’ve been cooped up all day. When it becomes dark out, the brain can shift into sleep mode and begin its production of melatonin for rest – blue light from our devices can disrupt this because it mimics blue light from the sky! Spend as much time as possible during the day around sunshine (with sunscreen of course) and keep screens to a minimum at night.

6. Include enjoyable physical activity. Moving our bodies can promote cardiovascular health, muscle mass maintenance and overall mental health – it also supports blood sugar management and digestion! Pick a form of movement you love, whether it’s yoga, running or regular physiotherapy and include it whenever possible to get a boost of endorphins.

If the basic “hacks” for your hormones need a tune-up or a little deeper dive, working with a Registered Dietitian can provide individualized nutrition recommendations just for you. You can ask me more about nutrition care at [email protected].