Not a day goes by without me receiving a question about hormones from a fellow woman. In the past year, I’ve learned from you all that almost every woman struggles with hormonal imbalances in some way.

6 Tips for Living According to Hormones in Reproduction, Perimenopause, and Menopause

This ranges from simple premenstrual pain (not that I’m belittling it, but because everyone normalizes it – mild cramps are fine, but pain that lands you in the hospital or incapacitates you from work is not normal and shouldn’t be normalized) to more complex issues. And then there’s perimenopause, which is a whole other story 🙂 Everyone writes paragraph after paragraph about their situation and asks me for solutions. There’s an expectation of supplements or just “drink this juice, eat that grated juice.” To say something like that would be the quackery of nutritional science. Don’t believe anyone who says that, but that’s human nature, always looking for quick fixes. But these things concern your health, and if you damage it, it becomes harder to recover.

From reproductive health (even if you don’t want to get pregnant, a woman’s reproductive system needs to function properly, and her whole body needs to be healthy), to PCOS, infertility, uterine and breast health, and the symptoms of changes during perimenopause and menopausal transition, I have listed the supportive approaches and steps for all of these below.

1. Nutrition

You don’t need to overthink or look for miracle cures. The best nutrition for your hormonal health.

Satisfying meals with plenty of vegetables, animal protein, eggs, legumes, nuts, fruits, and good fats (olive oil, butter, ghee, coconut oil).

If you’re someone who eats everything without paying attention, my first suggestion is to give up sugar, sweets, and processed foods (wafers, crackers, biscuits, etc.).

Bakes/Bread: Only as a hobby, once a week, and only if you really want to, using whole wheat and unprocessed flours.

2. Exercise

For proper hormone release, balanced appetite, and a strong musculoskeletal system, be sure to exercise your muscles for 20 minutes every day. Whether with a water bottle, 2 kg dumbbells, a resistance band, or your own body weight.

If you want to walk or run, do so, but definitely don’t forget your muscles. You’ll need them later 🙂

3. Controlling Cortisol

Cortisol is the stress hormone. An increase is very normal and healthy, but chronically high levels disrupt women’s hormonal health.

Work on lowering cortisol levels throughout the day.

* 2-3 minutes of slow, calm breathing

* 15-minute leisurely walk

* Listening to your favorite song

* Taking up a hobby such as knitting, puzzles, painting, or playing a musical instrument

* Avoiding prolonged phone use

* Meditating

* Stretching your body

Even if you can’t eliminate sources of stress, reduce their effects on the body.

4. Toxins

Exposure to excessive toxins unnecessarily strains the liver and intestines, the two organs responsible for breaking down and using hormones.

Therefore, gradually switch to products with cleaner ingredients, from face creams and makeup to household cleaning products.

Reduce alcohol consumption to a minimum, if possible, zero. Please quit smoking immediately. If you can’t do these, at least start with the others 🙂

1 is greater than 0

5. Sleep

Do everything necessary for quality sleep.

Turn off screens at 10 PM and fall asleep feeling relaxed.

Use additional aids such as sleep masks and earplugs.

A woman who doesn’t sleep well cannot be expected to have well-functioning hormones.

6. Satisfaction

If you have a partner or spouse, have conversations, hug, kiss, and touch each other.

If your libido is low, and you are tired and exhausted, find different activities where you can both enjoy each other and touch each other.

7. Surprise Ending 🙂

There’s no single miracle cure that solves everything 🙂

Instead of constantly chasing after supplements and medications, I suggest you focus your energy on how to improve your life step by step.

I wish there was just one miracle and I could tell you 🙂

Brain fog, forgetfulness, pain, irregular periods, tension, aches, low AMH, early menopause, hot flashes, low libido, hair loss, skin problems, insomnia, thyroid, insulin… The list is long, you don’t need to write down all your test results. First, you need to start with these 6 steps I mentioned. Don’t confuse yourself any further, don’t look for complicated and difficult things. Believe me, supporting your body is simple. You don’t need to bring ‘some kind of powder’ from the other side of the world.

Please adapt all these steps one by one into your life, live like this for at least 6 months. If there is still no progress, then write to me 🙂

We wouldn’t apply a wrinkle-reducing, hydrating serum or moisturizer without washing off our makeup, right? It’s exactly the same 🙂 Even if you apply that cream without cleansing your skin, it won’t do any good. So there you have it 🙂

Now, I wish you a wonderful day filled with self-compassion and time for yourself to digest all this information. I’ll do the same 💗

With love,

Sema