Hormonal development is how we become adults from kids! Imbalances often occur and this is because our body starts to make hormones we never used to have when we were younger. Sometimes this can result in irritating symptoms like pimples, body odour, smelly feet and mood swings. You might have healthy hormones where you don’t experience these things. Here are some healthy hormone tips you can use to help these symptoms, OR just to stay healthy. On top of it all, remember that it will all balance itself out in the end!
How to have healthy hormones:
Have adequate zinc levels
It wouldn’t be a blog about how to have healthy hormones without mentioning zinc. Zinc is a mineral with a big role in making hormones at all stages of your life! Aside from being essential for over 350 reactions within your body, it’s really important you have good levels to keep up with the speed of your hormone development. Sources of zinc include: pumpkin seeds, sunflower seeds, seafood and shellfish. Animal protein, whole grains and legumes also contain zinc.
Too much stress can cause hormonal changes for everyone. As a growing teen, you might be more sensitive to being stressed by school work etc. Stress management includes activities and tools you can use if you feel overwhelmed or upset by things. They help you relax and cope with pressure when it occurs. Some ideas include:
- Taking a bath
- Playing sports
- Spending time hanging out with friends
- Speaking to your mum or dad or an older siblings about things that are worrying you
- Creative activities like drawing, painting, building things or crafting things
Spending time outside every day is also very important, even if it’s just for 10 or 15 minutes. Being in nature is a great stress reliever.
Sleep is important for restoring your body, growing and having healthy hormones! It keeps your energy reserves nice and full so your body can focus on making the hormones you need to grow and develop. Having a routine with sleep is very important, and helps keep things regular. Stopping any exposure to computer/phone and ipad screens after 7pm is a good rule so your brain can begin to wind down for sleep. Taking a hot bath or shower before bed can help get you ready for sleep as well.
A general rule for bed time is around 9.30pm and waking up no later than 8am to keep your sleep cycle regular.
Healthy protein intake
Protein intake is very important for growth. Eating sufficient protein also assists with stable energy levels throughout the day. A good way to tell how much protein is a good serving is for it to be roughly the same size as your palm. Protein contains many essential nutrients and minerals to help you grow healthily and develop healthy hormones.
Ensuring your digestion is working properly is important so that you absorb all your nutrients from your food. It is also important you are going to the bathroom to do a number 2(poop) every day. If you go less than that, maybe every 2 or 3 days, there are chances you can reabsorb old hormones that should have been excreted through your poop. Tips for keeping your number 2s regular are: being well hydrated, being active with sports and walking, and eating lots of plants and whole grains to provide you with fibre.
Clean diet habits
Processed and sugary foods can really affect your health. Consuming foods high in artificial ingredients adds a load of unnatural chemicals into your body. This means your liver has to work extra hard to clear them out of your body through a process called detox. Your liver is also responsible for clearing out old hormones from your body so having lots of processed foods can make this harder.
Using lots of plastics can also expose you to chemicals called xeno oestrogens. Avoid heating food in plastic containers, and use a metal water bottle instead of plastic. This will help limit your exposure and assist you to have healthy hormones.
Get extra support if you need it
If you feel like your hormone changes are really affecting you, checking in with a naturopath regularly is helpful. They can provide guidance for when supplements are appropriate and provide personalised advice to help keep you on track as you grow up.