If you've ever tried to balance your hormones on your own, you know balancing your hormones can be complicated. If you're starting your journey to balancing your hormones, I suggest you start with small, attainable goals and build on them. It's the small things we do every day that make a big impact over time. Try these two simple swaps that can help you improve your hormone health.
1. Cut Out Coffee
First, swap your morning coffee for a warm cup of lemon water. If you drink coffee, it can be a sneaky contributor to your hormone imbalance. In fact, a 2012 NIH Study found that drinking coffee and other caffeinated beverages can alter your levels of estrogen, contributing to hormone imbalance. Caffeine can also cause ovarian and breast cysts, and lead to infertility. Women who drink 3 cups of coffee a day increases the risk of miscarriage by 74%.
Instead of your morning cup of Joe, squeeze the juice from one large organic lemon into a mug of warm water (avoid adding sweeteners). For extra digestive benefits, add a teaspoon of raw apple cider vinegar for a boost of enzymes, beneficial bacteria and to help increase stomach acid. Make sure the water is warm, not boiling so the bacteria stays alive!
2. Remove Dairy
Second, swap dairy and soy for unsweetened coconut milk or almond milk. Dairy and soy milk can have a direct impact on your hormones. Dairy is a big contributor to hormone imbalance because it contains hormones from the momma cows that produce the milk. When we're trying to balance our hormones, we definitely do not need any added hormones. Soy and soy milk can also mess with your hormones. Soy is full of phyto-estrogens. These are plant sources of estrogen which mimic estrogen and can worsen hormone imbalance. A little is usually okay, but if you're already struggling with major imbalanced hormones, this can definitely cause some problems.
I usually suggest switching these out for unsweetened coconut milk, tigernut (nut-free) almond, cashew or oat milk. Coconut milk is a great source of healthy fats, some protein and none of the hormone sabotaging stuff that's in cow or soy milk. These are the best simple swaps that can make a big difference without losing taste or texture.
If you're feeling adventurous, here's a recipe to make homemade almond milk:
1 cup Almonds (raw, unsalted)
2 tbsps Pitted Dates
4 cups Water
1/4 tsp Cinnamon
1/2 tsp Vanilla Extract
Soak almonds in water for 8-12 hours. Drain and rinse.
Combine almonds, dates and water in a blender, about 1 minute on high.
Over a large bowl or pot, strain the pulp out of the nut milk using cheesecloth or a nut milk bag.
Add cinnamon and vanilla extract to the nut milk and whisk until combined.
Divide into glasses and enjoy!
Refrigerate in an air-tight glass container up to 3-4 days. Shake well before using. It is natural for the milk to separate.
These 2 changes are really just simple ways to reduce the burden of toxins on your body. Simple shifts is what it's all about. It usually takes 3 months for your body and your hormones to become balanced so start making simple swaps today to notice a big difference later!
Interested in learning more? Check out my one on one coaching program 12 Week Hormone Balancing Program. I only open up 10 spots 4 times a year.