Routines for a balanced hormone balance

Mind over body—who's heard this saying? While this reminder can be helpful in achieving challenging goals in life or overcoming fears, our physical body is also very important. We often forget to take care of it in the hustle and bustle of everyday life, so we'd like to share some tips on how you can support your body with the help of biology and traditional Chinese medicine (TCM).

Important hormones for women’s health and more balance:

• Estrogen: This hormone is responsible for the development and regulation of the female reproductive system. It promotes the growth of the uterine lining during the menstrual cycle and also plays an important role in bone health. Consumption of soy or legumes, for example, can be beneficial in this regard.

• Progesterone: This hormone stops the growth of the uterine lining in the second half of pregnancy and prepares the uterus for a possible pregnancy. It has a calming effect and can help regulate mood. To boost progesterone, consuming green leafy vegetables, nuts, and seeds is recommended.

• Testosterone: Although often associated exclusively with men's health, testosterone is also present in women and plays a role in libido, energy, and muscle mass. This sex hormone declines, particularly during menopause. Avocados, salmon, mushrooms, or even broccoli and pumpkin can help boost testosterone levels in women.

• Cortisol: Also known as the "stress hormone," cortisol is released by the body in response to stressful situations. It plays a role in regulating metabolism, the immune system, and stress response. Cortisol-reducing substances include vitamin D and omega-3 fatty acids. These include Sunshine Drops (vitamin D/K2), Calm Me Capsules (anti-stress formula), and the 2-Phase Smooth Skin Set (including linseed oil).

• Thyroid hormones (T3 and T4): These hormones are naturally produced in the thyroid gland and regulate metabolism, energy levels and body temperature.

Ideas for regulating hormone levels:

• Mindfulness exercises: yoga, meditation, breathing exercises, progressive muscle relaxation to reduce stress and regulate the nervous system.

• Teas and herbs: Chamomile, peppermint, and lady's mantle have cooling and relaxing properties according to TCM. Herbs such as St. John's wort, passionflower, and ashwagandha can also have a calming effect. Product recommendations: Sleep spray, sleep capsules.

• Supplements: Certain dietary supplements can be helpful for emotions such as stress, sleep problems, or fatigue. General recommendations include omega-3 fatty acids, magnesium, rhodiola, L-theanine, and melatonin. It is recommended to consult a therapist or doctor before taking these supplements to rule out any serious medical conditions.

An ideal daily routine naturally varies depending on your personal hormone levels and individual cycle. Here's a general example of a daily routine based on natural hormone fluctuations:

Morning:

• 6:00 - 7:00 a.m.: Wake up as cortisol levels rise. Start the day with a short meditation or breathing exercise to relax and activate your mind.

• 7:00 - 8:00 a.m.: Light physical activity such as yoga or stretching helps to stimulate the body and promote blood circulation.

• 8:00 - 9:00 a.m.: A nutritious breakfast with fiber-rich carbohydrates, protein, and healthy fats to keep blood sugar levels stable and provide energy for the day. According to TCM, between 7 and 9 a.m. is the ideal time for digestion, for example, porridge with nuts and berries or a vegetable omelet.

Late morning:

• 9:00 a.m. - 12:00 p.m.: A good time for productive or creative activity, as cortisol levels are typically high during this time and concentration and performance are at their highest.

• 10:00 - 11:00 a.m.: A short break for a healthy snack and a cup of herbal tea to maintain energy levels and squeeze in some relaxation. Some fruit or a handful of nuts (the latter is especially good for the kidneys/water element).

Midday:

• 12:00 - 1:00 p.m.: A balanced lunch with a combination of proteins, healthy fats, and vegetables to keep blood sugar levels stable and refuel the body. Vegetables with fish or tofu, and some rice or quinoa, for example, are good options. This is where the element of fire, our heart, comes into play. Time for social interaction during the lunch break, if desired.

• 1:00 PM - 2:00 PM: A short walk in the fresh air can help to promote digestion and create some space for the mind.

Afternoon:

• 2:00 PM - 5:00 PM: Continue work or other activities, focusing on tasks that now require less mental effort as cortisol levels gradually decrease.

• 3:00 PM - 4:00 PM: Another short break for a healthy snack and a cup of green tea to boost energy and promote concentration. If you're sensitive to caffeine (theine), be sure to have your last cup before 5:00 PM.

Evening:

• 5:00 PM - 6:00 PM: Relaxing activities such as yoga, meditation, or a warm bath to further lower cortisol levels and prepare the body for rest.

• 6:00 PM - 7:00 PM: A light dinner with easily digestible foods such as soups, stews or steamed vegetables with some chicken or tofu to reduce stress on the body and promote sleep quality.

• 7:00 PM - 9:00 PM: Time for me, family, and friends time, relaxation, and something quiet like reading to wind down from the day and stress.

• 9:00 p.m. - 10:00 p.m.: Prepare for bedtime by turning off screens or meditating to increase melatonin levels. If you like tea, drink some mint tea, for example, to relax the liver, the wood element, which begins to work/detoxify at 11:00 p.m.

• 10:00 PM - 11:00 PM: The ideal bedtime to support the natural sleep cycle and ensure sufficient rest.

The daily routine outlined will vary depending on individual needs, work hours, menstrual cycles, and different lifestyles. The above example can serve as a guide to responding more mindfully to our own body's signals and helping us find our own optimal daily routine.

Yu Guo, Traditional Chinese Medicine Therapist ( Website: https://www.tcmmityu.at/)