Knowing our body

Knowing your body is the most important thing to avoid hormonal imbalance . We will help you become familiar with it and help you understand how your female hormones work, as well as your organs, which are responsible for producing and regulating your hormones.

The main female hormones are estrogen and progesterone , secreted by the ovaries following the menstrual cycle , of which menstruation is a visible manifestation . Notably, progesterone, also known as the calming hormone , plays a role in maintaining a good mood , while oxytocin, often called the cuddle hormone , contributes to feelings of relaxation and connection.

Estrogens, composed of estradiol , estrone , and estriol , play a crucial role in the development of female sexual characteristics such as breasts, hips, fat distribution, body hair, and voice modulation. They also influence many systems (bone, muscle, nervous, skin, cardiovascular, etc.) and provide protection against various conditions. Their action includes the growth and maturation of ovarian follicles and the preparation of the uterus to accommodate a potential embryo by thickening the endometrium.

A surge in estrogen, occurring two days before ovulation, triggers the release of the egg and the production of cervical mucus, thus facilitating the progression of sperm.

Progesterone, on the other hand, complements the action of estrogen. Secreted by the corpus luteum after ovulation, it stabilizes the endometrium for embryo implantation, inhibits uterine contractions, and stimulates the vascularization of the uterine lining. It also prepares the mammary glands for lactation. In the absence of fertilization, the drop in progesterone leads to the detachment of the endometrium and triggers menstruation.

The brain, through the hypothalamus and pituitary gland , regulates the production of estrogen and progesterone. The hypothalamus secretes gonadotropin-releasing hormone (GnRH), which triggers the pituitary gland to release follicle-stimulating hormone (FSH) and luteinizing hormone (LH). FSH stimulates the growth of ovarian follicles and estrogen production, while LH triggers ovulation and corpus luteum formation. Estrogen and progesterone modulate the secretion of GnRH, FSH, and LH through a negative feedback mechanism, thus preventing hormonal overproduction .

You now understand that the female hormonal system is a complex and dynamic whole, involving various organs and hormones and operating according to a cyclical rhythm. It is sensitive to multiple factors, both internal and external, which can disrupt it and cause hormonal imbalances.

For both men and women, maintaining hormonal balance is essential for good health. Hormones play a role in many different bodily functions, including mood, metabolism, reproduction, and more. When your hormones are out of balance, it can lead to a range of problems, including weight gain, fatigue , anxiety, and even chronic depression.

Fortunately, there are a number of things you can do to keep your hormones in check and maintain your hormonal balance naturally!

Our hormones and their effects

Female hormones, such as estrogen and progesterone , play a crucial role in various aspects of our lives, affecting our development, reproductive capacity, health and general well-being.

Let's take a closer look at the impact of these female hormones on our bodies at different stages:

On sexual development : They are essential for the appearance of female sexual characteristics during puberty, such as the growth of breasts and hips, as well as the appearance of pubic and axillary hair. They also contribute to the maturation of the genitals.

On the menstrual cycle : They regulate the menstrual cycle, orchestrating the production and release of an egg from the ovaries, and preparing the uterus for a potential pregnancy. The variation of these hormones during the cycle directly influences this process, with estrogen predominating before ovulation and progesterone after. The decrease in these hormones triggers menstruation.

About pregnancy : Essential for conception, maintenance, and the proper progress of pregnancy, female hormones increase significantly during this period. Estrogen promotes fertilization, while progesterone prevents embryo rejection, contributing to fetal development and preparation for breastfeeding.

On breastfeeding : Progesterone inhibits lactation during pregnancy, but its drop after delivery promotes milk production. Estrogen and prolactin stimulate milk production, while oxytocin facilitates milk ejection during breastfeeding.

On menopause : With age, the production of female hormones decreases until the ovaries stop producing, marking the onset of menopause, generally around the age of 50. This decline leads to various symptoms such as hot flashes, sleep disturbances, mood swings and libido, sometimes accompanied by adrenal gland imbalances.

On mood : Female hormones also influence our emotional state and behavior. Estrogen can have antidepressant and anxiolytic effects, while progesterone acts as a calming agent. Their fluctuations can thus affect our mood and psychological well-being.

On sexuality : These hormones play a key role in sexual desire and pleasure, with estrogen stimulating libido and progesterone having the opposite effect. Their fluctuations can therefore impact our sex lives.

On health : Estrogen provides protection against various diseases, contributing to the health of bones, heart, and other organs, while progesterone has anti-inflammatory and antioxidant properties. However, hormonal imbalance can promote the development of certain medical conditions.

Effective solutions to rebalance our hormones

Given the important role female hormones play in our health, well-being, mood, sleep, weight, and beauty, it's essential to understand that factors such as age, stress, pollution, diet, and even menopause can disrupt their balance. Fortunately, there are natural approaches to restoring this hormonal balance.

Here are some of the most effective ways to rebalance our hormones .

Why is sleep important for maintaining hormonal balance?

Sleep plays a crucial role in hormonal balance. When you don't get enough sleep, it disrupts your body's natural circadian rhythms and can lead to an increase in cortisol , the stress hormone. To maintain your hormonal balance, aim for 7 to 8 hours of sleep each night. To stimulate the secretion of melatonin, the sleep hormone, it is also strongly recommended not to eat dinner late (before 8 p.m.) and to avoid the blue light from screens at least 3 hours before bedtime.

Sleep stimulates the production of melatonin , known as the sleep hormone, secreted by the pineal gland in response to darkness. It plays a major role in synchronizing circadian rhythms, affecting sleep, wakefulness, body temperature, and digestion. Melatonin facilitates sleep by inducing relaxation and lowering body temperature, while also having antioxidant and anti-inflammatory properties. It also interacts with other hormones, thus regulating the sleep cycle and contributing to our overall well-being. In addition, sleep regulates the production of insulin , essential for blood sugar management. Adequate sleep helps maintain normal insulin levels, preventing metabolic disorders such as diabetes or obesity.

To improve our sleep, here are some beneficial habits:

• Adopt a regular bedtime and wake-up schedule , even on weekends.
• Avoid artificial light sources before bedtime, favor subdued lighting or use blackout curtains.
• Minimize sources of noise that disrupt sleep, for example by using earplugs.
• Avoid stimulants like caffeine or alcohol before bed.
• Choose light meals in the evening to avoid digestive problems.
• Practice regular physical activity but not too late.
• Create a bedtime ritual to relax and prepare for sleep.

If you have trouble falling or staying asleep, there are a number of natural products you can try, including taking magnesium supplements like [MY] Serenity Essentials .

This product has been specially developed to promote better sleep and, moreover, better physical and mental energy.

How does stress affect our hormones?

As mentioned above, high levels of stress can lead to widespread hormonal disruption, as cortisol is a hormone that can be broken down from progesterone. To reduce stress and keep your hormones in check, make sure you take time for yourself each day to relax and de-stress. Whether it's taking a yoga class, reading your favorite book, or going for a long walk outdoors, find what works for you and make it a priority in your life. Just 30 minutes of brisk walking a day and/or 20 minutes of meditation can help regulate your stress very effectively. Adaptogenic herbs like ashwagandha have also been shown to modulate cortisol.

The effects of stress-related hormonal imbalance can be diverse, including:

• The menstrual cycle, fertility, libido, in women, by a decrease in estrogen and progesterone.
• Muscle mass, strength, sperm quality in men, due to a decrease in testosterone.
• Weight, insulin resistance, through increased blood sugar.
• Mental health, through alterations in brain function.
• Bone density, due to increased fragility of the bones.
• The immune system, through a drop in defenses.
• Sleep and the biological clock, through a decrease in melatonin.
• Thyroid and development, through disruption of thyroid hormones.

What foods promote hormonal balance?

Hormonal balance plays a crucial role in our health, well-being, mood, libido, sleep, weight, and beauty. But what foods and nutrients can help us maintain this balance, and how can we effectively incorporate them into our diet?

What you eat has a direct impact on your hormone levels. To naturally maintain your hormonal balance, it's important to eat a diet rich in whole foods like fruits and vegetables, while avoiding processed foods as much as possible. Additionally, make sure to include plenty of protein-rich foods and healthy fats like avocados and olive oil in your diet. Discover healthy recipes in our recipe book of healthy and good for better hormonal balance.

Here is a selection of key foods and nutrients to support the production and regulation of female hormones:

Zinc-rich foods: Essential for the synthesis of sex hormones like estrogen and progesterone, zinc also aids in egg maturation and menstrual cycle regulation. It is primarily found in dark chocolate, peanuts, beef, veal, lamb, crab, and oysters. For women, the recommended daily intake is 10 mg, and 15 mg for pregnant or breastfeeding women.

Foods rich in omega-3 fatty acids : These essential fatty acids, essential for proper cellular and hormonal function, are found in oily fish, nuts, eggs, sardines, trout, salmon, tuna, and oysters. It is recommended to consume at least two servings of oily fish per week or to use fish oil or flaxseed oil supplements.

Fiber-rich foods: Beneficial for intestinal transit, satiety, blood sugar control, and cholesterol, fiber also promotes the elimination of excess estrogen. Main sources include fruits and vegetables, whole grains, legumes, nuts, seeds, and broccoli. The recommended intake is 25g per day for women and 30g for men.

Foods rich in iodine, selenium, vitamin D, and vitamin B12 : These nutrients support the function of the thyroid, which produces thyroid hormones essential for metabolism. Iodine is found in seafood, milk, eggs, and seaweed. Selenium, which protects the thyroid, is found in Brazil nuts, seafood, and mushrooms. Vitamin D, available in dairy products and oily fish, and vitamin B12, found in animal products, are also crucial.

Foods rich in phytoestrogens : These plant substances, similar to estrogen, can modulate female hormonal activity. They are found in soybeans, flaxseeds, cruciferous vegetables, berries, and green tea. It is recommended to consume them in moderation, preferably in the form of dietary supplements, to avoid possible side effects.

How does physical exercise help balance our hormones?

Exercise isn't just great for your physical health; it also does wonders for your mental health and can help maintain your hormone levels and hormonal balance . When you exercise, you release endorphins, which have beneficial effects on mood and help reduce stress levels. Additionally, regular exercise can help regulate insulin levels and improve sleep quality, both important factors in maintaining hormonal balance.

Physical activity positively impacts our hormonal system, stimulating the production of certain hormones while regulating others. Here are some notable effects of exercise on our hormones:

Exercise increases endorphins : These hormones, which reduce pain and generate well-being, pleasure, and euphoria, are released during physical exertion but also in response to stress, fear, joy, or laughter. They have antidepressant, anxiolytic, and relaxing properties, and can improve sleep, libido, and self-confidence. Endorphins also influence sex hormones, increasing estrogen in women and testosterone in men.

Exercise lowers cortisol : Known as the stress hormone, cortisol is produced in response to dangerous situations. While helpful in acute stress, long-term elevated cortisol levels can inhibit the production of other hormones. Exercise helps lower cortisol, promoting relaxation and the release of endorphins.

Physical exercise regulates insulin : Essential for the use of glucose by cells, insulin production is regulated by exercise, which helps prevent or treat metabolic disorders such as diabetes or obesity.

Physical exercise influences sex hormones : It modifies the production of sex hormones, adjusting their level according to the intensity and type of exercise.

As for the types of exercises recommended:

Cardiovascular exercise , such as running, cycling, or swimming, improves hormonal regulation by increasing endorphins, decreasing cortisol, and regulating insulin. A daily 30-minute practice at moderate intensity is recommended.

Muscle-strengthening exercises , such as weight training or Pilates, promote the production of growth hormones and testosterone, thus contributing to hormonal balance. Ideally, they should be practiced at least twice a week, targeting different muscle groups.

Flexibility and mobility exercises , such as yoga or tai chi, reduce cortisol and promote relaxation and sleep, while also having a positive impact on hormonal balance. A weekly session is recommended to reap the benefits.

In conclusion, physical exercise is a pillar for hormonal balance, offering multiple benefits to our health and well-being. A regular, adapted and varied physical activity routine is the key to optimizing this balance.

How to avoid toxins and endocrine disruptors to maintain hormonal balance?

Environmental toxins can disrupt hormonal balance by mimicking or interfering with the action of hormones in the body. To protect yourself from these harmful toxins, avoid using synthetic chemicals whenever possible and choose organic fruits and vegetables whenever possible. Also, be sure to consume filtered water to avoid drinking contaminants that could disrupt your hormone levels. Hormonal balance is vulnerable to chemicals in our environment, known as toxins or endocrine disruptors (EDCs) .

Hormonal imbalances can wreak havoc on our physical and mental health, but luckily, there are things we can do to prevent them from happening in the first place!

Toxins and PEs can influence hormones in several ways, including:

• Hormone mimicry : Substances such as bisphenol A mimic or block the action of natural hormones.
• Hormonal interference : Elements like phthalates disrupt the production and functioning of hormones.
• Hormonal modulation : Compounds like omega-3s can adjust hormonal activity, compensating for imbalances.

To reduce our exposure to toxins and PE, let's adopt simple daily practices:

• Filter water to remove contaminants and choose bottles made of safe materials.
• Opt for organic products and natural foods, avoiding harmful chemicals.
• Favor packaging