Hormonal SOS: lifestyle tweaks for women in their 30s

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Sharing some liestyle tweaks for my friends in their 30s. 

Hi friends! How are you? I hope that you had a wonderful weekend and that my friends who were celebrating enjoyed a happy Easter. This week, the kids head back in school, and I’m back to the routine after a fun trip to California and a festive weekend with family.

For today’s post, I wanted to chat a bit about hormone changes and simple lifestyle tweaks we can make for our hormones. I’m writing this for my friends who are in their 30s (let me know if you’d like me to do one for 40s! I’m going to be 40 this year so I’ll be there soon myself), and as always, I’m here if you have questions or if I can support you in any way.

As women transition through their 30s, hormonal fluctuations become more pronounced, impacting various aspects of health and well-being. From mood swings to disrupted sleep and fluctuating energy levels, dealing with these hormonal shifts can feel like an uphill battle. However, with strategic lifestyle adjustments, it’s possible to support hormonal balance and thrive during this transformative decade.

Here are some of my tips for women in their 30s! As always, talk with a doctor before making any fitness or nutrition changes.

Prioritize Sleep Hygiene:

Quality sleep is paramount for hormonal health, yet it often takes a backseat in our busy lives. Establishing a consistent sleep schedule, creating a calming bedtime routine, and optimizing sleep environment can promote restorative sleep and hormonal balance. Consider incorporating relaxing activities such as reading a book, taking a warm bath with Epsom salts, relaxing in the sauna blanket, or practicing gentle yoga stretches before bed to unwind and signal to your body that it’s time to wind down.

Mindful Movement:

Regular exercise is vital for overall health, but excessive or intense workouts can stress the body and disrupt hormonal equilibrium. Embrace mindful movement practices like yoga, Pilates, or walking to support adrenal health and mitigate stress-induced hormonal imbalances.

Instead of high-intensity interval training (HIIT) sessions every day, intersperse your routine with gentle, rejuvenating activities like nature walks, restorative yoga, or leisurely bike rides. A good rule of thumb: if you did it yesterday (and it was intense), don’t do it again today. Try to alternate intensities in your weekly routine.

Balanced Nutrition:

Fuel your body with nutrient-dense foods rich in vitamins, minerals, and antioxidants to support hormonal health. Prioritize whole foods, fiber-rich vegetables, lean proteins, and healthy fats while minimizing processed foods, refined sugars, and excessive caffeine intake. Incorporate hormone-balancing foods such as leafy greens, fatty fish, nuts and seeds, and fermented foods like sauerkraut or kefir into your meals to nourish your body from the inside out.

Stress Management:

Chronic stress wreaks havoc on hormonal balance, triggering elevated cortisol levels and disrupting other key hormones. High cortisol eventually becomes low cortisol, which corresponds with feelings of burnout and exhaustion.

Incorporate stress-reducing practices such as meditation, deep breathing exercises, reading, journaling, or spending time in nature to cultivate inner calm and resilience. Carve out pockets of time throughout your day for self-care activities that bring you joy and relaxation, whether it’s practicing mindfulness during your morning coffee ritual or enjoying a leisurely walk in the park during your lunch break.

Hormone-Supportive Supplements:

Certain supplements can complement a balanced diet and support hormonal harmony. Consider incorporating supplements like magnesium, vitamin D, omega-3 fatty acids, and adaptogenic herbs such as ashwagandha or maca to support hormonal balance and overall well-being. Consult with a healthcare provider or registered dietitian to determine which supplements may be beneficial for your specific needs and health goals.

Environmental Toxin Reduction:

Toxins present in everyday products and environmental pollutants can disrupt endocrine function and contribute to hormonal imbalances. Minimize exposure to endocrine-disrupting chemicals by choosing organic, non-toxic personal care products, and household cleaners whenever possible.

Opt for glass or stainless steel food storage containers instead of plastic, and filter your tap water (and bathing water!) to reduce exposure to contaminants like chlorine or heavy metals. If you’re looking for a gentle detox for spring, this is my very favorite. I do this 4x per year.

Mind-Body Connection:

Nurture your mind-body connection through practices like mindfulness, meditation, or breathwork.

Cultivating self-awareness and emotional resilience can empower you to navigate hormonal fluctuations with greater ease and grace. Start your day with a few minutes of meditation or deep breathing exercises to center yourself and set a positive tone for the day ahead. Incorporate mindfulness into everyday activities such as mindful eating, mindful walking, or simply taking moments throughout the day to pause and check in with yourself.

Hormone Health Check:

Regular monitoring of hormone levels can provide valuable insights into your hormonal health and guide targeted interventions if imbalances are detected. Consult with a practitionerexperienced in hormonal health to explore testing options and personalized treatment strategies. If you’d like to work together on functional testing and a customized action plan, please email me gina@fitnessista.com subject TESTING.

Navigating hormonal changes in your 30s doesn’t have to be overwhelming. By implementing these lifestyle tweaks tailored to hormonal health, you can support balance, vitality, and well-being throughout this fun and transformative decade. I’m all about controlling what you can control, and these are simple steps you can include in your daily life. 

Small changes can lead to huge results, and we’re all on this journey together 🙂




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