How to tackle common health issues without breaking the bank – from gut health to sleep issues
FROM better kip to glowing skin, understanding hormones can give women a boost.
Holland & Barrett is training hundreds of coaches to give free support on hormone health in its stores.
Here is some expert advice on how to tackle common issues without spending lots.
GO WITH YOUR GUT: Our digestive system processes hormones and is also affected by the change in them during monthly cycles and the menopause.
Looking after gut health can improve hormone imbalances. A wellbalanced diet with fruit, vegetables and wholegrains is vital, as are probiotic foods such as yoghurt and kefir. Healthy fats from nuts and fish are also linked to better hormone health.
BEAUTY SLEEP: It is common for women to experience trouble with sleeping at different times of the month, and this can be down to hormone changes.
Three to six days before a period is the most likely time for women to suffer disruption, according to Dr Colleen Draper, nutrition scientist and entrepreneur in women’s health.
She says: “Suggestions for improving sleep include consistent mealtimes, leaving at least two hours since the last meal before bedtime, limiting caffeine to early in the day and going to bed at consistent times.”
Stress can also throw our hormones off and disrupt sleep. Even setting aside five minutes a day to pause and take part in stress-busting activities, such as listening to music or breathing deeply, can have positive results.
HAIR, SKIN AND NAILS: Hormones can cause skin breakouts and dryness.
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Hormonal shifts can also lead to hair thinning.
Tackle these issues through diet. Try to eat plenty of unsaturated fats, lean protein, fruit and vegetables — including leafy greens. A good diet will provide essential nutrients for skin, hair and nails.
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