We’ve been talking to holistic nutritionist and women’s wellness expert, Kristin Dahl, about estrogen dominance — a common hormonal imbalance — all month. Catch up here!

For the last part in this comprehensive series, Kristin is sharing a few key lifestyle changes that could make all the difference in how you cope with estrogen dominance…

Stimulate the lymphatic system. Try dry brushing or abhyanga, a self-massage with oil, daily for at least 10 minutes to stimulate your lymphatic system and release toxins. Do not dry brush when your skin is wet. Dry brush your body starting from your feet with long sweeping upward strokes toward your heart. The strokes should add pressure but must be gentle enough not to damage your skin. Shower when done. Practice deep breathing for ten minutes daily.

Move more. Our body requires movement for optimal health. Exercising facilitates liver detoxification, helps normalize bowel movements, regulates blood sugar balance and supports better weight management. These all play critical roles in moving excess estrogen out of the body. A daily exercise routine can start with just 30 minutes of brisk walking. But any consistent physical movement will do — yoga, swimming, running, pilates, strength training. Whatever you choose, simply keep moving.

Reduce stress. The adrenal glands are our stress glands, and they help the body manage stress by releasing hormones such as cortisol, insulin and adrenaline. If we are always stressed, these glands are overworked and fatigued and borrow progesterone from the body. This creates an imbalance in progesterone availability which creates the conditions for estrogen dominance to set in.

Actively relax. Be outside in nature. Being in nature reduces rumination, lowers cortisol levels and boosts the immune system. Deep breathing, meditation, long baths and listening to calming music can help balance hormones via effects on the HPA axis. The key is consistency, so add one of these rituals to your daily routine.

Get more sleep. A schedule that consists of too little sleep will contribute to hormone imbalance. Our hormones recover and regulate while we sleep, especially our stress hormones. A combination of high stress and poor sleep reduces immunity, causes anxiety and increases the secretion of cortisol (the stress hormone), which essentially makes for an imbalance in all hormones including estrogen. To avoid any additional estrogen imbalance, try creating a regular sleeping schedule — ideally getting to bed by 10:00pm and aiming for a consistent waking and sleep cycle that provides 7 to 8 hours of sleep. This will allow for optimal hormone function and help balance estrogen.

Take time for self-care. Self-care will be different for everyone. Take a walk in nature, enjoy a hot bath, prepare a nourishing meal or simply kick your feet up at home. Whatever it is that helps you feel grounded and relaxed will be welcomed by the adrenal glands, ultimately benefiting the entire body (including the endocrine system).

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.