PRIORITISING WOMENS HEALTH: ESSENTIAL STRATEGIES FOR LIFELONG WELLNESS.

Our endocrine (hormonal) system is vital for keeping us healthy, happy and energised. When our natural hormone balance is off, it affects our appetite, metabolism, stress response, mood, energy, sleep, fertility and menstrual cycle, immune function, recovery and more!

Aside from nailing the basics—quality sleep, nourishing food with enough protein, adequate hydration, and daily movement—this list contains the practices I've changed over the last few years to support my hormonal system.

1. Investigate your gut health. A healthy gut lining is essential for proper nutrient absorption, including those vital for hormone synthesis and regulation. Damage or inflammation in the gut can hinder this process, potentially leading to hormone deficiencies. Hormonal imbalances are often a symptom of an underlying issue. Consider consulting with a naturopath or gut health specialist if you are experiencing physical and mental symptoms.
2. Ladies, don't skip breakfast! Our bodies need protein and fats in the morning to support cognition and replenish glycogen levels in the liver to stabilise blood sugar. When we skip breakfast, we are much more likely to overeat later in the day and get HANGRY! You know that feeling you get when you're tired and hungry, and all you can think about is that piece of chocolate cake or cookies?! Consuming adequate amounts of protein has been shown to reduce daily sugar cravings, so make sure you fill your breakfast with at least 30-40g of protein. 
3. Consider going off the OCP (oral contraceptive pill) if you have been on it for a few years. When I found out the many side effects that occur from the pill through doing my research and discovery, I was shocked. I couldn't believe that the pill could do so much damage at the cost of contraception. It increases the risk of depression, depletes many vitamins and minerals, decreases libido, contributes to weight gain, and reduces your ability to grow muscle, and this is just the tip of the iceberg. 
4. Reduce weekly alcohol consumption: alcohol is a toxin to the body. When we consume alcohol, it harms our hormones by impairing liver function and hindering the clearance of estrogen from the body. Estrogen dominance occurs when estrogen levels are higher than progesterone levels, leading to an imbalance between the two. When we have too much estrogen, this has a wide range of health effects on the body: headaches, weight gain, mood swings, fatigue, breast tenderness, insomnia and water retention, to name a few. Alcohol is also linked to an increased risk of osteoporosis; this is primarily a concern for perimenopausal women as we are already at an increased risk during this stage of our life. 
5. There's no better way to start the day than with morning sunlight: Exposure to natural sunlight in the morning helps regulate the body's internal clock, known as the circadian rhythm. This rhythm governs various physiological processes, including releasing hormones like cortisol, which helps wake you up and sets the tone for the day. Exposure to sunlight in the morning helps synchronise your circadian rhythm, promoting better sleep-wake cycles and hormonal balance throughout the day. 
6. Sorry, ladies, you won't want to hear this one, BUT I need to say it anyway. Reduce or eliminate fragrances where possible—candles, body sprays, perfume, fabric softener, etc. Fragrances contain synthetic chemicals classified as allergens, hormone disruptors, asthma triggers, neurotoxins (harmful to the brain), and carcinogens (increase the risk of cancers). Disease symptoms related to fragrance chemicals may include neural disturbances (e.g., headache, depression, and migraine), skin and airway hypersensitivity, breast cancer and polycystic ovary syndrome, liver and thyroid toxicity, reproductive problems, and foetal abnormalities.
7. Drink filtered water where possible. A recent article showed that Australian drinking water contains 140 times the number of carcinogens compared to the US. Filtering water removes hormone-disrupting chemicals like BPA, phthalates, synthetic hormones, heavy metals, chlorine, and excessive fluoride, all found in tap water. These chemicals can interfere with the body's endocrine (hormonal) system. I have a Waters Co benchtop filter for home and a mini portable drink bottle for work.
8. Avoid drinking from plastic bottles and change plastic containers to glass. Plastics contain xenoestrogens, chemical compounds that mimic estrogen and interfere with our hormonal system.
9. Eat adequate fibre. We should consume 14g of fibre per 1000 calories. High-fibre diets are associated with lower circulating estrogen levels by promoting bowel regularity and supporting a healthy gut microbiome. 
10. Sweat it out! Sweating helps the body eliminate toxins and metabolic waste products through the skin. Some environmental toxins, such as certain heavy metals and endocrine-disrupting chemicals, can interfere with hormone production and function. By sweating, the body can eliminate these toxins, reducing their potential impact on hormonal balance.
11. Switch cleaning products to more natural products. You would be surprised how much vinegar and water can do! I clean almost everything in my place with this combo! You will find many recipes online for DIY natural cleaning products.

Reminder: I completely understand that this list can be overwhelming for some. It's essential to pick a couple of points to change first and then move on to more once you have nailed them. Don't try to change everything at once; gradual improvement is what we want!

To learn more about female health, hormones, and fertility, look into the following:

Holly Sinclair - The Womens Series (Online Education)

Lara Briden - Period Repair Manual (Book)

Dr Sarah Hill - This is Your Brain on Birth Control (Book)

Dr Jolene Brighten - Beyond The Pill (Book)

Masie Hill - Period Power (Book)

Business of Birth Control - (Documentary)

Coach Amelia