With International Women’s Day this month it feels like a good time to shine the light on women’s health – & specifically hormonal balance. So, I thought I’d share a few simple, practical practices that you can work into your daily life – to take care of yourself & support hormonal balance.
When it comes to self-care we often focus on stress-relief. However, while lowering stress levels certainly can be a one benefit of self-care, it’s not everything (nor is it the ultimate outcome). For me, self-care is about developing simple, achievable daily habits & activities that help me to feel less stressed and more grounded, inspired, creative & energised. The ultimate outcome of this is balance – and when you feel balanced, your cells are able to regulate your hormones with greater ease.
We can only feel balanced in life when…
- We feel grounded
- We’re inspired to pursue the things that uplift
- We feel connected – with our family, community, purpose & values
- We have sufficient energy.
Realistically, we can’t feel this way all of the time. However, we can cultivate & nurture these feelings over time. One way we can do this is by creating a self-care routine that helps us feel more grounded and in touch with our needs. The more we do things that restore balance, the more our hormones stay balanced too.
So, let’s briefly touch on the role of stress in hormonal balance (& imbalance) …
The Three Main Types of Stress
- Physical – injury, illness and the physical effects of stress in the body
- Chemical – toxins, unhealthy ingredients in food & cosmetics, environmental chemicals
- Emotional – worries & anxiety, acute & chronic
All three types of stress create the same reaction in the body – they trigger the adrenals. This means that whenever you experience any type of stress, your adrenals release anti-stress (or anti-inflammatory) hormones, such as cortisol. Prolonged stress leads to adrenal overload, which eventually causes reduced thyroid function & a host of other health issues. Given all this, a self-care routine is essential for giving your adrenals some much needed rest and recovery.
The Benefits of Reducing Stress
- Better sleep
- Less pain & inflammation
- Easier weight loss
- Healthy skin & less inflammatory skin conditions (like acne)
- Better focus & concentration
- Less mental & emotional clutter
- Improved health & wellness.
As with all natural approaches to health, self-care works best when done consistently. It has to be integrated into your life, rather than just dabbled with occasionally. In the same way that you brush your teeth daily to keep them healthy, you also need to practice self-care regularly to receive its full benefit.
Making time for self-care
For me & I’m sure most people, the biggest barrier to sticking to a self-care routine is always time. Based on my own experience, I have found that the easiest way to make time for self-care is to do activities that I genuinely enjoy.
This month I encourage you to ring-fence some time to try some of the self-care activities listed below. I suggest that you start out small & work with the time you do have. Bringing back balance is not about being perfect – just about being consistent.
Self-Care Practices to Bring Back Balance
1. Try Restorative Yoga
Restorative Yoga is a style of yoga which longer supported hold in poses, using yoga props to support you in completely letting go. It engages the parasympathetic nervous system, which is responsible for the relaxation response.
Many studies have shown that women who spend more time in a parasympathetic state (as opposed the sympathetic state, which occurs when you are under stress) suffer less discomfort throughout the menstrual cycle & experience the symptoms of perimenopause & menopause in a less extreme way.
A consistent Restorative Yoga practice (around 15-20 minutes daily) during your monthly cycle and throughout the various stages & transitions of menopause will allow you to see that the symptoms you once thought were a nuisance are actually your body’s way of asking you to slow down, relax, reflect & become more mindful about your life and how you use your energy. This is the true gift of the practice.
PLUS, Restorative Yoga naturally reduces the symptoms of PMT & perimenopause by promoting relaxation and giving you a calm space to listen to your body.
Try this restorative yoga sequence to help balance your hormones, soothe stress & feel more connected to your body.
2. Breathe Balance into Mind & Body
If you already practice yoga, then you may already be familiar with alternate nostril breathing (Anuloma Viloma). Alternate nostril breathing is exactly what the name indicates – you breathe through one nostril at a time, switching sides. Not only is it great for releasing stress and tension, but the way that you switch sides helps you to balance both sides of your brain & your body.
Take a look at this simple guide to reconnect with balance calm & ease.
3. Use Essential Oils for Hormonal Support, Stress Relief & Self-Care
Essential oils can support our physical, mental and emotional well-being in so many ways – and are a cornerstone of my self-care routine. They offer an easy way to relieve stress and can be effectively used feel more balanced.
Essential oils to aid in hormonal balance*:
Geranium (Pelargonium graveolens)
Geranium essential acts as a tonic for the adrenal cortex and is thus a ‘go to’ for establishing & maintaining hormone balance for women in all stages – from puberty to menopause. Geranium essential oil can be used to relieve the side effects of PMS.
To use: Add three drops of geranium diluted in 10mL carrier oil to your bathwater to alleviate the symptoms of PMS, during stressful times or when you just need a boost. Add 3-5 drops diluted in 10mL carrier oil for an uplifting massage.
Ylang Ylang (Cananga odorata)
Ylang Ylang has a distinctive floral fragrance and can be used to promote calm, strengthen the nervous system, uplift mood and aid in relaxation. Ylang Ylang has a strong scent – so you may find you want to mix it will other oils oil, such as sweet orange, geranium or bergamot if you find it overpowering on its own.
To use: Dilute 3 drops of ylang ylang in 10mL of carrier oil and add to your bathwater.
Clary Sage (Salvia scalara)
Soothing and relaxing, Clary Sage essential oil is often used for its calming effects when applied to the skin. The name ‘Clary Sage’ is derived from the Latin clarus, meaning ‘clear’ & may help to relieve menstrual cramps, headaches and symptoms of menopause, such as hot flashes.
To use: During your menstrual cycle, dilute 3-5 drops in 10mL carrier oil and massage into the abdomen.
Cypress (Cupressus sempervirens)
Cypress essential oil has unique healing properties for women. It can be especially helpful for treating cramps, heavy blood flow, irregular periods and mood swings. Cypress benefits the circulatory system by regulating blood flow. Hence, it is not only useful for lightening a heavy menstrual flow but can also be beneficial for varicose veins. It can reduce spasms and pain stemming from inflammation & cramping. It also has a calming effect, both physically and emotionally.
To use: Dilute 3-5 drops of cypress essential oil in 10mL carrier oil and massage into the lower abdomen; Diffuse 3-5 drops to calm and relax your mind.
(*Important: Always consult a medical professional if you have any health concerns, medical or skin conditions, are pregnant or breastfeeding before using any products that contain essential oils.)
4. Unplug to Unwind
Every time you get a message, email, or social media alert, your phone responds – the result is a constant, low-level of interruption throughout the day (which wears you out!) Try to nominate some time when your phone is on silent/do not disturb mode every day. You will feel refreshed simply by taking this small yet powerful step!
For an indulgent home spa experience, try this relaxing, hormone-balancing massage oil.
5. Reconnect with Nature
The Japanese practice of Shinrin-Yoku (forest bathing) is based on the idea that the more time we spend in nature, the calmer, more restored & energised we feel. Plus, the great thing about it is that you don’t need to be in a forest to do it – simply take a walk around a local green space – a park, wooded area or trail.
To take it a step further, perhaps even try walking with bare feet, as research shows that walking barefoot in nature leads to:
- Less stress & inflammation,
- A stronger immune system,
- Better mood &
- Improved sleep quality.
I hope you’ve enjoyed reading this – I loved putting it together & reflecting on my own routines – both those currently in place and those I plan to include in future! I’d love to hear about your self-care routines – please let me know your favourites and how they work for you!
With much love,
Katy Ananda x
