Ah, our hormones! We women have been given the gift of mood swings, hormone variations, bloating, periods… and later on, menopause. Yes, I know it’s unfair, but it doesn’t have to be an issue! 

The other day my mother spoke with a group of ladies who had come to her workshop about said topic… she was so surprised they didn’t know the basic tools for survival. 

We are all concerned, whether you just got your period or if you’re in the stages of menopause.

As women, even when we don’t have formally declared or identified diseases, we live through multiple hormonal variations, often without knowing it. 

Yes, I did say “without knowing it” because in many cases we don’t know that we could easily avoid a lot of issues if we took the trouble to balance out our hormones.

Also lets be real, who in this 4D world of ours can actually boast about having never suffered from at least one of the  following symptoms (those who can, I applaud you): bloating, fatigue, irritability, hair loss, palpitations, mood swings, blood sugar problems, problems with concentration, and infertility.

And know that if you act right away to get rid of them, you can also make sure that you’re balancing out your hormones.

We are women… and one of the reasons why men have so much trouble understanding us, doctors included, is because of our hormonal variations. Ladies let’s be real, no uterus no understanding. 

And that’s saying a lot, when you take into consideration how hormones have a profound effect on your mental, physical and emotional health, in controlling your appetite, your weight and your moods etc… it’s a wonder we ever get out of bed! 

Theoretically, your endocrine glands produce the precise amount of each hormone needed for various processes in your body, but hormonal imbalances are becoming more and more common today: between stress, diet, and the level of chemicals in our environment, we’re hard-pressed to find balance. 

Let me help you out with some top tips from my mother and I on what to incorporate into your lifestyle to help your balance. Thus, I give you my magic formula…

Eating a certain amount of protein triggers the production of hormones that suppress appetite and help you feel full. Aim for a minimum of 20 to 30 grams of protein per meal.

Bodybuilding, aerobics, walking, or other physical activity can alter hormone levels to reduce the risk of disease and protect muscle mass during the aging process.

Diets rich in sugar and refined carbohydrates have been shown to cause long-term insulin resistance. Avoiding these foods and reducing overall carbohydrate intake can reduce insulin levels and increase insulin sensitivity (and trust you want to be sensitive to insulin).

Having stress reduction habits such as meditation, laughter, yoga, massage and listening to soothing music can help normalize your levels of cortisol, a stress hormone that has a big impact on our hormonal imbalances.

Having the reflex of using healthy natural fats in your diet and avoiding unhealthy trans fats can help reduce insulin resistance and stimulate the production of hormones that help control appetite. In fact, soybean oil negatively impacts the thyroid, whilst coconut oil helps it be healthy. Tip: invest in virgin and unrefined coconut oil.

Eating too much or too little calories can lead to hormonal imbalances. And that’s exactly what happens to women around the age of 40, start storing estrogen around their hips for their upcoming menopause. These estrogens settle in our adipose tissue. It has women striving to find their old figure by eating less (fewer calories), which can drag them into all the symptoms I mentioned earlier in the article. So, if you count calories, limit the damage by striving to eat at least 1,200 calories a day.

Green tea has been associated with increased insulin sensitivity and decreased insulin levels in overweight, obese and diabetic people. So, a good tip: switch up your morning creamer in your coffee for a good Sencha … and keep at it all day.

Long-chain omega-3 fatty acids can help reduce cortisol and epinephrine, increase insulin sensitivity, and lower insulin levels in obese and insulin-resistant people. You will say that insulin resistance is a serious re-occurrent theme in this article (sorry not sorry) … and you would be right. Everything follows. From your mood variations to your energy levels and your weight… What solution you may ask? Eat wild salmon (oily fish), sardines in oil, flax seeds, hemp oil. 

Insufficient or poor sleep has been shown to reduce satiety hormones, increase hunger and stress hormones, reduce growth hormones and increase insulin resistance. So, start by having your last meal no later than 8pm to give your circadian clock time to reset and, help you get that goodnight’s rest we all love. 

The consumption of sweet drinks (soda, fruit juice) has always been associated with higher insulin levels and insulin resistance in adults, and overweight and obese children. Instead, use sparkling water with lemon or pure cranberry juice (it will support your thyroid), and get in the habit of starting your meal with a nice glass of homemade vegetable juice (no fruits).

A good dose of fiber in your meals helps improve insulin sensitivity and hormones that control hunger and food intake. That’s not to say that you have to get into the high-fiber cereal packages… but rather to increase your intake of steamed or stir-fried vegetables.

Eggs are extremely nutritious and can help reduce insulin resistance, suppress your appetite and make you feel full. The problem is that we can become very reactive to eggs (food sensitivities). Myself, I had a strong immune reaction to eggs following a few semesters of eating huge amounts of bad quality eggs in college. To remedy this, I had to take eggs completely out of my diet for 4 months in an attempt to have my body reset itself. Now that I’m back on eggs, I don’t abuse this newfound freedom, and I’m careful not to eat too many at once and pace myself.  A good habit to have with your favorite foods!

There are two things a woman should always have on hand to balance her hormones and not have to worry about them anymore:

Geranium essential oil; and a plant, Turnera aphrodisiaca (Damiana), in capsules or tincture.

  • Damiana is a diuretic, but also a pituitary gland regulator.

Indicated to regulate hormonal functioning in case of:

Irregular periods, symptoms of menopause and pre-menopause (mood swings,

anxiety, sweating, and digestive problems), PMS, hypothermia, and frigidity.

Also helps regulate the imbalances of the nervous system:

Can make thoughts clearer, relieves nervous exhaustion, depression, apathy

mental health, loss of appetite, chronic fatigue, anxiety, and chronic stress.

  • Geranium balances, uplift your mood, works on depression, anxiety, stress, baby blues, emotional exhaustion, and mood swings.

It is an antidepressant, anti-inflammatory, antiseptic, antifungal, analgesic, deodorant, hemostatic, hormonal regulator, antihemorrhagic, anti-infectious, antibacterial, antiviral, healing, diuretic, hepato-stimulant, and menstrual regulator.

Indicated to relieve genital- reproductive functions in case of: Fibroids, dysmenorrhea, water retention, cystitis, breast engorgement, irregular periods, premenstrual pain, hemorrhoids, and pregnancy.

Indicated to treat skin in case of cold sores, acne, hematoma, dry or oily skin, congested skin, dermatitis, fungal infection, eczema, lice, mosquito bite, cellulite, wounds, and healing from plastic surgery.

Is it still necessary for me to explain to you why these two plants will change your life?

So, practically, Damiana can be found in the form of capsules on Amazon.com and in the form of essential oil, as well as geranium (pelargonium asperum, or graveolens), at Huies-et-sens.com.

The best way to use them? Simply in your face cream (with other oils of your choice)

Example: in a pot of 50 ml moisturizer, keeping it as neutral and natural as possible, you can add 10 drops of geranium essential oil, 10 drops of damiana essential oil, and a dozen drops of a small assortment that is always nice, such as patchouli, frankincense, orange and jasmine.

Whether you use this cream in the morning or in the evening, you act on your hormonal balance without thinking about it. Automatically. Goals right there. 

Of course, if you have diagnosed problems such as hypothyroidism, you will need to act differently, but you can always enjoy this type of cream which, I remind you, acts on the pituitary, the queen of glands. It’s always good to incorporate into your lifestyle and won’t interfere with any treatment.

Have a go at it!