Our bodies are complex ecosystems, and hormones are intricate chemical messengers that regulate countless bodily functions. Hormones can affect everything from your blood sugar and mood to fertility, sex drive, metabolism, and even sleep.

If you're experiencing issues like irritability, irregular periods, PMS, or carrying a few extra kilos, it's possible that your hormones are out of balance. For many people, small and simple lifestyle changes can help restore proper levels of hormones in the body. The usual "eat healthy, exercise more" mantra doesn't always cut it, so we've dug a little deeper to uncover some lesser-known yet highly effective ways you can naturally regulate your hormones.

1. Circadian Rhythm Reset with Morning Sunlight

Your body's internal clock, or circadian rhythm, plays a significant role in hormone regulation. One hormone directly influenced by this rhythm is cortisol, the primary stress hormone. Resetting your circadian rhythm by exposing yourself to natural sunlight within the first hour of waking helps regulate cortisol production.

How: Stand by a window or step outside for at least 10 minutes. Aim for bright natural light without sunglasses to trigger optimal hormonal effects.

2. Mineral Balance with Celtic Sea Salt

Sodium is often demonized, but good quality sea salt can be beneficial for hormone regulation. Celtic sea salt, rich in trace minerals, helps balance aldosterone, the hormone responsible for regulating sodium levels.

How: Add a pinch of Celtic sea salt to a glass of water and drink first thing in the morning.

3. Red Light Therapy for Thyroid Support

Hypothyroidism and other thyroid issues can lead to hormonal imbalances. Red light therapy, also known as low-level laser therapy (LLLT), has shown promising results in enhancing thyroid function.

How: Use a red light device (640-660nm wavelength) on the neck area for 10-15 minutes daily. Consult your healthcare provider to ensure it's appropriate for you.

4. Incorporate Adaptogens into Your Diet

Adaptogens are natural substances that help the body adapt to stress. They have an impressive ability to modulate hormone production.

• Ashwagandha: This ancient herb has been shown to lower cortisol levels and promote thyroid hormone production.
• Rhodiola Rosea: Helps reduce stress and fatigue, supporting balanced adrenal hormone production.
• Maca Root: Can enhance reproductive hormones, improving libido and fertility.

How: Incorporate these adaptogens into your diet through powders, capsules, or teas. 

5. Cycle Syncing

Cycle syncing involves aligning your diet, exercise, and lifestyle habits with the different phases of your menstrual cycle. This practice recognizes that hormonal fluctuations can impact energy levels, mood, and metabolism differently across the menstrual cycle.

• Menstrual Phase (Days 1-5): During your period, focus on rest and recovery. Gentle yoga, meditation, and nutrient-dense foods like soups and stews can help replenish your body.
• Follicular Phase (Days 6-14): As estrogen levels rise, energy and creativity peak. Engage in more intense exercise, and consume light, fresh foods like salads, lean proteins, and whole grains.
• Ovulatory Phase (Days 15-17): Estrogen peaks, and testosterone rises, boosting energy and libido. Enjoy high-energy workouts and socialize. Include cruciferous vegetables and seeds like flaxseed in your diet.
• Luteal Phase (Days 18-28): Progesterone increases, leading to cravings and reduced energy. Opt for moderate exercise and comfort foods like complex carbohydrates, lean proteins, and healthy fats.

6. Prevent “Pregnenolone Steal”

Pregnenolone is a precursor hormone crucial for producing sex hormones like estrogen and progesterone. However, when cortisol levels are high due to chronic stress, your adrenals can "steal" pregnenolone to produce more cortisol, leading to imbalanced sex hormones.

How: Keep your cortisol levels in check by controlling stress and ensuring you sleep at least 7 to 9 hours per night to avoid your adrenals stealing from your sex hormones.

7. Clear Your Bowels

Slow colonic transit time (or getting "backed up") could lead to an increase in serum estrogen levels. Vitamin C and magnesium can help speed up colon transit time and keep things moving smoothly.

How: Consider adding a magnesium supplement or incorporating vitamin C-rich foods like citrus fruits and leafy greens into your diet.

8. Create a Toxin-Free Environment

Common household products often harbour toxic endocrine disruptors, mimicking hormones and interfering with the body's natural hormone production. Switching to toxin-free alternatives is achievable, with many products having natural substitutes.

How:

• Replace chemical-based cleaners with natural alternatives like vinegar, baking soda, or castile soap.
• Opt for organic, natural deodorants, shampoos, and soaps free of parabens and phthalates.
• Swap artificial air fresheners for essential oil diffusers.
• Avoid non-stick pans and choose stainless steel or cast iron instead.

8. Ditch the Plastic (Hormone Disruptors)

Plastics often contain endocrine-disrupting chemicals like BPA and phthalates that interfere with hormonal balance. Switching to safer alternatives can reduce your exposure to these harmful substances.

How:

• Use glass or stainless-steel containers instead of plastic.
• Avoid canned foods lined with BPA.
• Skip plastic wraps and opt for beeswax wraps or reusable silicone bags.

9. Grounding (Earthing) for Stress Relief

Grounding, or earthing, is a simple practice that involves direct skin contact with the earth's surface. The earth's natural electrons can help reduce inflammation and stress, thus positively influencing cortisol levels.

How: Walk barefoot on grass, soil, sand, or even concrete for at least 15 minutes daily. Alternatively, grounding mats or sheets can be used indoors.