As an OB/GYN with over 30 years of experience in women’s hormonal health, I understand how the demands of the week can leave you feeling drained and out of balance. The weekend offers a valuable opportunity to reset your body and mind, naturally supporting your hormonal health and restoring your energy levels.
Morning Light Exposure
• Why it matters: Exposure to natural sunlight in the morning helps regulate your circadian rhythm, which governs hormone production, including cortisol and melatonin.
• Action step: Spend 10–15 minutes outdoors shortly after waking, allowing sunlight to reach your eyes (without sunglasses) to signal your body that it’s time to start the day.
Nutrient-Dense Meals
• Why it matters: Consuming balanced meals rich in protein, healthy fats, and fiber stabilizes blood sugar levels and supports hormone production.
• Action step: Incorporate foods like eggs, leafy greens, avocados, and whole grains into your meals. For example, a breakfast of scrambled eggs with spinach and whole-grain toast provides a solid foundation.
Mindful Movement
• Why it matters: Engaging in moderate physical activity reduces stress hormones and enhances insulin sensitivity.
• Action step: Participate in activities like yoga, walking, or cycling for at least 30 minutes. These exercises promote hormonal balance without overtaxing your system.
Prioritize Sleep
• Why it matters: Adequate sleep is crucial for hormone regulation, including those that control appetite and stress responses.
• Action step: Aim for 7–9 hours of quality sleep. Establish a calming bedtime routine, such as reading or taking a warm bath, and maintain a consistent sleep schedule.
Stay Hydrated
• Why it matters: Proper hydration supports metabolic processes and the elimination of toxins that can disrupt hormonal balance.
• Action step: Drink at least 8 glasses of water daily. Adding a slice of lemon can enhance flavor and provide additional benefits.
Stress Management
• Why it matters: Chronic stress elevates cortisol levels, which can interfere with other hormones.
• Action step: Incorporate stress-reducing practices such as deep breathing exercises, meditation, or journaling into your weekend routine.
Consider Natural Supplements
• Why it matters: Certain supplements, like inositol and folic acid, have been shown to support hormonal health, particularly in conditions like PCOS and during perimenopause.
• Action step: Discuss with your healthcare provider the possibility of integrating supplements like OVARIAN BOOST, which combines these ingredients, into your regimen.