Women's Health

Following Up: Holistic Approaches to Hormonal Health Through the Stages of Life

This post is a continuation of the conversation I began around Women’s Health throughout the 20th century and where we stand today—particularly when it comes to hormonal health and how we can support our bodies through the different stages of life.

Previously, I shared a few holistic approaches, and in this post, we’ll take a deeper look into each one:

• Balancing blood sugar through whole-food nutrition

• Supporting liver and gut detoxification pathways

• Reducing toxic exposures from everyday products

• Practicing nervous system regulation to manage stress

• Reconnecting with natural cycles through fertility awareness and non-hormonal birth control

  
  

Balancing Blood Sugar Through Whole-Food Nutrition

We hear it everywhere: balancing blood sugar is essential—and awareness around insulin resistance is growing. Yet even people who eat what’s considered a “healthy” diet can still struggle with blood sugar balance.

One key principle I learned during my educations on what is considered a healthy plate:

• A variety of colorful vegetables

• Healthy sources of protein

• Whole grains

• Healthy fats

  
  

Everyone’s body is different. To truly support your individual needs, I recommend working with a licensed health professional to develop a personalized nutrition plan.

Bio-Individuality and Misinformation in Wellness

There are countless diets and wellness trends out there. I want to encourage everyone to stay curious but cautious—especially in a digital landscape filled with influencers promoting what worked for them as if it should work for everyone.

Before taking advice, ask:

• Is this person certified or licensed?

• Is their information evidence-based or anecdotal?

• Are they encouraging personalization and proper testing?

  
  

Trustworthy wellness starts with credible guidance and, ideally, testing—whether for gut health, blood sugar, or hormones. We'll dive deeper into specific testing options, where to get them, and how to interpret them in an upcoming post.

What’s On Your Plate—and How You Eat It

Balancing blood sugar begins with what’s on your plate:

• A diverse range of vegetables (including legumes)

• Lean proteins

• Complex, unrefined carbohydrates

• Healthy fats

  
  

But it’s not just about what you eat—it’s also how you eat.

The order in which you consume your food matters. This might sound surprising, but consider this: the first thing you eat is absorbed into your bloodstream first. So, start your meal with vegetables and healthy fats to provide fiber, essential nutrients, and stabilize your blood sugar. Follow with your protein to support muscle maintenance and repair. Save your carbohydrates for last—even though carbs play an essential role in women’s hormonal health, eating them last can help reduce blood sugar spikes.

Supporting liver and gut detoxification pathways

I think we’re all exhausted hearing about liver and gut detoxes — but there’s a reason they’re constantly talked about, and I’m here to explain why.

In recent years, there’s been a major shift in how we live, eat, and relate to our health — all in the name of convenience. Many people now rely heavily on processed, ready-made meals and say they’re too busy to cook for themselves or their families. That’s understandable — everyone’s life looks different.

But I want to challenge you to be honest with yourself: Is it truly impossible to carve out time during the week to prepare nourishing meals — even just once or twice? This isn’t about guilt; it’s about investing effort now for an easier, healthier future — one with fewer doctor visits and less day-to-day discomfort doing even basic things.

Prioritizing quality nutrition for yourself and your family is long-term thinking. The preservatives, additives, and synthetic ingredients in many convenience foods build up in your system over time. They place an added burden on your liver and gut — the body’s natural detoxification organs — forcing them to work overtime when they’re already doing so much for you.

Your body was built to detox. But in today’s world, it needs your support more than ever.

So how can we best support our gut and liver detox pathways?

It starts with the basics — being mindful of what you put into your body.

Start your day with a glass of water and some gentle movement — like walking, stretching, or even light cleaning for 10–15 minutes. It helps stimulate digestion, circulation, and lymphatic flow. Set your alarm just a bit earlier so you can ease into your day calmly — your nervous system and digestion will thank you.

When it comes to food, everyone’s needs are different, which is why I always recommend booking a consultation for a personalized nutrition plan. But here are a few foundational principles that apply to nearly everyone:

• Begin with whole, mostly plant-based meals.

• Include high-fiber veggies, leafy greens, cruciferous vegetables, and gut-friendly fermented foods like sauerkraut or kefir.

• Support your liver with foods like garlic, beets, turmeric, and healthy fats (think avocados, olive oil, nuts and seeds).

• Avoid ultra-processed meats, refined carbohydrates, and excess saturated fats — they burden your system and slow detox pathways.

• Drink plenty of water (2–3 liters daily), and try adding lemon, herbal teas like dandelion or ginger, or green juice (low in fruit) to aid the process.

• Don’t have caffeine on an empty stomach — it can overwork your adrenals.

• Eat slowly, chew thoroughly, and don’t rush meals — mindful eating is one of the simplest ways to support digestion and detox naturally.

  
  

Your liver and gut already know how to detox — they just need you to stop overwhelming them, and start supporting them.

Reducing toxic exposures from everyday products

Consider what you’re putting on your body and using around your home. Small changes in your daily routines can significantly lower your toxic load and support your liver, gut, and overall health.

Here are a few simple swaps:

• Switch to natural or fragrance-free personal care items, like deodorants, lotions, and shampoos. Look for products without synthetic fragrance, parabens, or phthalates.

• Use non-toxic cleaning products, or make your own with ingredients like vinegar, baking soda, and essential oils.

• Avoid plastic containers — especially for food and drinks. Choose glass, stainless steel, or ceramic instead.

• Be cautious with air fresheners, candles, and heavily scented products. Many contain harmful chemicals, even if they’re labeled “green” or “eco.”

  
  

Endocrine-disrupting chemicals are substances that can interfere with your body’s hormones — the messengers that control everything from metabolism and mood to fertility and growth.

They can:

• Mimic hormones like estrogen or testosterone, sending confusing signals

• Block hormone receptors, preventing your natural hormones from doing their job

• Disrupt hormone production or metabolism, throwing off your natural balance

  
  

Exposure to EDCs has been linked to:

• Hormonal imbalances

• Fertility issues

• Thyroid dysfunction

• Early puberty or developmental concerns

• Certain cancers (breast, prostate, etc.)

• Fatigue, weight changes, and mood swings

  
  

They’re commonly found in:

• Plastics (BPA, phthalates)

• Synthetic fragrances

• Conventional beauty and cleaning products

• Pesticides, non-organic produce, and flame retardants

  
  

The takeaway: The fewer hormone-disrupting chemicals you're exposed to daily, the less stress you put on your liver and detox systems — and the more balanced and resilient your body becomes.

Practicing nervous system regulation to manage stress

1. Breathe deeply: Take a few slow, deep breaths — in through your nose, out through your mouth. Try to exhale longer than you inhale.

2. Go for a walk: A short walk outside, even just around the block, helps clear your mind and calm your body.

3. Stretching for 5 minutes: Simple neck, shoulder, or back stretches can release tension and reset your system.

4. Hum or sing: Humming while you cook or drive can relax your nervous system (really — it works!).

5. Put your phone down: Take small breaks from screens. Sit quietly or look out a window — give your brain a moment to rest. Regulate your screen time.

6. Drink something warm: A warm herbal tea or just hot water can soothe both your gut and nervous system.

7. Connect with someone: Talk to a friend, hug a loved one, or spend time with a pet — connection calms your body.

8. Stick to a simple routine: Eat regular meals, go to bed at the same time, and give yourself pockets of calm during the day.

Reconnecting with natural cycles through fertility awareness and non-hormonal birth control

In a world where many women are encouraged to suppress or disconnect from their natural cycles, fertility awareness offers a way to come back to your body, understand your rhythms, and make informed, empowered choices about your reproductive health — without relying on synthetic hormones.

• You’ll know when you're ovulating and understand your body’s cues (energy, mood, libido, discharge).

• You can spot imbalances or signs of stress in your cycle early.

• You feel more in control of your reproductive health — without daily hormones or side effects.

• It deepens body awareness and strengthens your relationship with yourself.

If you want to avoid hormonal birth control, here are natural alternatives:

• Fertility Awareness Method (FAM) – Most effective when practiced consistently and correctly.

• Barrier methods – Condoms, diaphragms, and cervical caps (especially during fertile days).

• Copper IUD – Hormone-free and long-term, though not suitable for everyone.

• Withdrawal + awareness – Not perfect alone, but paired with FAM can increase effectiveness.

To take it a step further, it’s helpful to eat in tune with your hormonal cycle, since your body’s nutritional needs shift throughout the month:

• Menstrual phase (days 1–5): Focus on warming, nourishing foods like soups, iron-rich greens and legumes, and healthy fats to support restoration.

• Follicular phase (days 6–14): Your energy rises — eat fresh veggies, fruits, proteins, and complex carbs to fuel growth and vitality.

• Ovulation (around day 14): Support your peak fertility with zinc-rich foods, antioxidants, healthy fats, and plenty of hydration.

• Luteal phase (days 15–28): Calm and prepare your body with magnesium-rich foods like dark chocolate and leafy greens, complex carbs to stabilize mood, and lean proteins. Avoid excess caffeine and sugar to reduce PMS symptoms.

This is just the beginning of a deeper conversation about supporting hormonal health through all the stages of life. In future posts, we’ll explore each of these topics more closely — from personalized nutrition and detoxification to stress management and natural cycle awareness.

If you’re ready to take control of your health and learn how to listen to your body’s signals, stay tuned. Together, we’ll uncover practical, holistic tools that empower you to feel balanced, vibrant, and connected at every stage.

Have questions or want to dive deeper sooner? Drop a comment or send me a message — I’m here to help you on this journey.