Lifestyle, Nutrition and Physical Activity Recommendations
While bioidentical hormone therapy serves as the foundation, certain lifestyle measures help maximize results:
Nutrition: Follow a Whole Foods-focused anti-inflammatory diet abundant in produce, lean proteins, healthy fats and complex carbs. Stay hydrated drinking 2-3 liters of filtered water daily. Limit sugar, alcohol and processed foods. Optimize nutrient intake tailored to your hormone goals - for example, consume cruciferous vegetables and foods containing phytoestrogens to balance estrogen.
Exercise: Incorporate both strength training to build muscle mass and HIIT/cardio to burn fat. Aim for 30-60 minutes daily mixing different modalities. Reduce cortisol and boost testosterone by prioritizing strength workouts and intense bursts over long-duration moderate cardio.
Sleep: Get 7-9 hours nightly, ideally going to bed before 10 pm to align with circadian rhythms. Develop consistent sleep-wake cycles and wind-down rituals. Limit light exposure before bedtime.
Stress Management: Make time for proper rest by setting boundaries and delegating responsibilities. Practice meditation, yoga, deep breathing and other relaxation techniques. Spend time outdoors connecting with nature.
Hormonal Health Promotion: Avoid endocrine disruptors like BPA plastics, parabens, phthalates, pesticides, herbicides, heavy metals and other environmental toxins. Detox regularly through saunas, epsom salt baths, exercise, hydration and liver support supplements.