7 Habits That Are Destroying Your Hormone Health & What to Do Instead
Hormones play a vital role in nearly every function of our bodies—from metabolism and energy levels to mood and reproductive health. However, modern habits and lifestyles can easily throw these delicate systems out of balance. Without even realizing it, you might be engaging in these everyday practices that are disrupting your hormonal health, leading to fatigue, mood swings, weight gain, and more. The good news is that by identifying and addressing these habits, you can restore balance and feel your best.
In this blog, we’ll explore seven common habits that are harming your hormones and, more importantly, what you can do instead to support your body’s natural hormone balance.
1. Scrolling First Thing in the Morning
The Science: The pineal gland in our brain produces melatonin, a hormone that regulates our sleep-wake cycle (circadian rhythm). Exposure to blue light, especially in the morning and evening, suppresses melatonin production and stimulates the release of cortisol via the HPA (Hypothalamic-Pituitary-Adrenal) axis. Disruption of this delicate balance can affect hormone production, metabolism, and overall energy.
What to do instead: Avoid screens for the first hour after waking to allow your circadian rhythm to stabilize. Instead, open up your shades or go on a walk to get as much sunlight as you can! Natural sunlight exposure stimulates cortisol release in the morning, supporting your circadian rhythm and hormone production.
2. Having Caffeine Instead Of Breakfast
The Science: When you skip breakfast and instead consume caffeine, you cause a spike in cortisol, putting additional strain on your adrenal glands. Prolonged elevated cortisol levels lead to adrenal dysfunction, impacting the production of sex hormones like estrogen and progesterone. This is especially critical for women as the HPA and HPG axes (Hypothalamic-Pituitary-Gonadal) are interlinked.
What to do instead: Eat a protein-rich breakfast to balance blood sugar and avoid spikes in cortisol. If you enjoy coffee, wait until after you’ve had breakfast to prevent a large cortisol spike.
3. Neglecting Your Gut Health
The Science: Gut health is foundational for hormone balance because gut dysbiosis (imbalances in the microbiome) can impair estrogen metabolism. The liver processes estrogen to make it easier for the body to remove, but certain bacteria in the gut impair this process, causing estrogen to be reabsorbed into the bloodstream. This disrupts hormone balance and increases the risk of conditions like estrogen dominance.
What to do instead: Prioritize a diet rich in fiber and probiotics to support gut health. Testing, such as a GI MAP, can identify bacterial imbalances, infections, or inflammation that may be hindering your gut and hormone health.
4. Doing High-Intensity Workouts All Month Long
The Science: High-intensity workouts during the luteal and menstrual phases of your cycle increase cortisol production, putting stress on the HPA axis. Cortisol competes with progesterone and can cause a relative deficiency during these phases, which further disrupts your hormone balance.
What to do instead: Modify your exercise routine based on the phase of your menstrual cycle. Focus on strength training and lower-impact activities, like yoga or Pilates, during the luteal and menstrual phases to support your hormone balance.
5. Using Toxic Products
The Science: Many conventional personal care products contain endocrine disruptors such as parabens, phthalates, and BPA, which interfere with hormone receptors and mimic or block the action of natural hormones. These chemicals disrupt estrogen and testosterone balance and contribute to systemic inflammation.
What to do instead: Transition to non-toxic, organic products. Check labels for harmful chemicals, and opt for products free of known endocrine disruptors. Our favorite resource for checking our products is the EWG database.
6. Under-Eating Protein
The Science: Protein is especially important for women because it plays a crucial role in hormone production, muscle maintenance, and overall energy levels. It provides the amino acids needed to produce key hormones like insulin, glucagon, and growth hormone, which regulate blood sugar, metabolism, and growth. For women, getting enough protein is vital for balancing hormones, supporting a healthy menstrual cycle, and maintaining strong muscles and bones.
What to do instead: Aim for at least 30 grams of protein per meal to support stable blood sugar and adequate hormone production. Protein also contains amino acids needed for detoxification, a key process in hormone metabolism.
7. Skimping on Sleep
The Science: The pineal gland’s production of melatonin helps regulate the sleep-wake cycle, but poor sleep can disrupt the delicate balance between melatonin and cortisol. Chronic sleep deprivation increases cortisol levels, leading to adrenal fatigue and hormonal imbalances.
What to do instead: Prioritize getting 7–9 hours of quality sleep every night. Consider sleep hygiene practices like turning off electronics an hour before bed and keeping your sleeping environment dark and cool.
These habits might seem small, but they have a significant impact on your hormone health. By making these changes, you can naturally support your body’s hormonal balance and improve your overall well-being.
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*The information provided above is intended for educational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional regarding any medical or health-related questions or concerns you may have. Reliance on any information provided in this blog is solely at your own risk.
