Three Expert Tips to Help Women Improve Their Hormone Health

By: Raquel Edmundson

Hormone imbalances can affect many areas of your life, from mood swings and fatigue to reproductive health. While hormone changes are natural, particularly for women during different life stages, maintaining balance is important for your overall well-being. Here are three expert tips to help you improve your hormone health.

Prioritize a nutrient-rich diet.

Healthy fats, like avocados, nuts, and olive oil, promote balanced hormone production. Leafy greens and vegetables, such as spinach, kale, and broccoli, help the body remove extra estrogen. Additionally, protein-rich foods, like eggs, chicken, and legumes, help improve muscle function and hormone balance. Staying hydrated and reducing refined sugars and processed foods are also key to maintaining hormonal stability. “A balanced diet is one of the simplest, yet most powerful, ways to regulate your hormones. By fueling your body with the right nutrients, you give it the tools it needs to function optimally,” said Dr. Veronica Alvarez-Galiana, an OB-GYN at Jackson South Medical Plaza.

Effectively manage your stress.

Chronic stress elevates cortisol levels, which can negatively affect reproductive hormones. Reducing stress through techniques like mindfulness, meditation, exercise, and proper sleep can improve hormone balance. Taking 10 minutes each day to practice yoga or go for a walk can help reduce cortisol. Making sure you get seven to eight hours of restful sleep each night allows the body to reset and recover, reducing the impact on hormone levels. “Stress is a significant disruptor of hormonal balance, but small changes like daily mindfulness or maintaining a sleep routine can make a big difference,” Dr. Alvarez-Galiana said.

Stay physically active.

Exercise not only supports heart and muscle health, but also helps regulate hormones like insulin, cortisol, estrogen, and testosterone. Incorporating strength training, walking or cycling, and activities like yoga or Pilates promotes relaxation, boosts metabolism, and improves overall fitness. “Finding an exercise routine that works for you can help keep your hormones in check, and will help improve overall health,” Dr. Alvarez-Galiana said. If you have any concerns, it’s important to talk to your doctor before starting a new exercise program.

Focusing on diet, stress management, and physical activity can significantly improve hormonal health. If you’re experiencing symptoms of hormonal imbalance, like irregular periods, mood changes, or weight fluctuations, talk to your doctor.

Veronica Alvarez-Galiana, MD, is an OB-GYN at Jackson South Medical Plaza. She specializes in obstetrics, minimally invasive gynecologic surgery, fibroids, polycystic ovarian syndrome, menopause, and well women care. To schedule an appointment with Dr. Alvarez-Galiana, call 305-256-5720 or visit jacksonhealth.org.