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Aarushi Bhadury

5 Things People In Their 20s Should Know To Support Hormonal Health, According To Gynecologist

Your <span>hormonal health</span> plays a huge role in your health, and if you think it is something you need to worry about only when you get older. However, that is not true; you must pay attention to it even if you are in your 20s. Dr Holly Miller, an American Board–certified obstetrician and gynecologists, shared a video explaining why it is important for youngsters to regulate their hormonal health. 

Your twenties are a critical time for building the foundation of your long-term health, impacting everything from your fertility and metabolism to your overall well-being. Hormone balance is about more than just your menstrual cycle, it profoundly influences your skin, mood, energy levels, and even your long-term risk for conditions like <span>PCOS</span> or <span><a href="https://www.healthandme.com/health/endometriosis">endometriosis</a></span>. 

<h2>5 Ways To <span rel="noindex">Maintain Your Hormonal Health</span> </h2>

Here are five evidence-based strategies to actively support your hormone health 

<h4>Prioritize Deep, Consistent Sleep </h4>

Sleep is the time when your body performs essential repair and resets your hormonal systems. When you consistently get 7 to 9 hours of quality sleep, you stabilize cortisol, your main stress hormone. 

High cortisol from lack of sleep throws off the production of reproductive hormones like estrogen and progesterone, which can lead to irregular cycles and worsen PMS. Think of a good night's sleep as the number one way to calm your internal chemistry and support the natural rhythm your hormones need to thrive. 

Rapid spikes in blood sugar trigger a rush of the hormone insulin to bring the sugar down. Over time, these frequent spikes lead to insulin resistance, a major driver of hormonal imbalances like PCOS. The key is to slow down sugar absorption. 

When you eat carbohydrates like bread or fruit, always pair them with protein like eggs or chicken and healthy fat like avocado or nuts. This simple habit keeps your insulin levels steady and prevents the hormonal chaos caused by rollercoaster blood sugar. 

Endocrine-disrupting chemicals (EDCs) are hidden in many everyday products, from the lining of food cans (BPA) to synthetic fragrances and certain plastics. These chemicals are problematic because they can mimic or block your natural hormones, especially estrogen. 

This interference can confuse your body, leading to heavy periods, unpredictable cycles, or fertility issues. Start simple: switch to using glass water bottles and food storage, choose fragrance-free products, and look for "paraben-free" labels on your skincare and makeup. 

Movement isn't just for weight loss, it is powerful hormonal medicine. Exercise, especially resistance training (lifting weights or using body weight), makes your cells much more responsive to insulin. 

This means your body can process sugar more efficiently, which is vital for balancing all other hormones. Additionally, regular movement helps reduce body-wide inflammation, which is a primary cause of painful, uncomfortable period symptoms. Aim for a mix of strength training and light cardio throughout your week. 

Your hormones require specific building blocks and helpers to function optimally. Three critical nutrients are: Omega-3s, which are found in fatty fish/flaxseed, that reduce inflammation to ease cramps and mood swings. 

Vitamin D, which acts more like a hormone itself and plays a role in regulating the menstrual cycle; and Magnesium, known as "nature's relaxant," which helps reduce PMS-related anxiety, migraines, and cramps. Focus on incorporating these vital fats and minerals into your diet every day to directly support better hormonal health.

Health Conditions A-Z

health

Hormonal Health

Maintain Your Hormonal Health

reproductive health

endometriosis

PCOS

what disrupts hormones

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Your hormonal health plays a huge role in your health, and if you think it is something you need to worry about only when you get older. However, that is not true; you must pay attention to it even if you are in your 20s. Dr Holly Miller, an American Board–certified obstetrician and gynecologists, shared a video explaining why it is important for youngsters to regulate their hormonal health. Your twenties are a critical time for building the foundation of your long-term health, impacting everything from your fertility and metabolism to your overall well-being. Hormone balance is about more than just your menstrual cycle, it profoundly influences your skin, mood, energy levels, and even your long-term risk for conditions like PCOS or endometriosis. 5 Ways To Maintain Your Hormonal Health Here are five evidence-based strategies to actively support your hormone health Prioritize Deep, Consistent Sleep Sleep is the time when your body performs essential repair and resets your hormonal systems. When you consistently get 7 to 9 hours of quality sleep, you stabilize cortisol, your main stress hormone. High cortisol from lack of sleep throws off the production of reproductive hormones like estrogen and progesterone, which can lead to irregular cycles and worsen PMS. Think of a good night's sleep as the number one way to calm your internal chemistry and support the natural rhythm your hormones need to thrive. Balance Your Blood Sugar Rapid spikes in blood sugar trigger a rush of the hormone insulin to bring the sugar down. Over time, these frequent spikes lead to insulin resistance, a major driver of hormonal imbalances like PCOS. The key is to slow down sugar absorption. When you eat carbohydrates like bread or fruit, always pair them with protein like eggs or chicken and healthy fat like avocado or nuts. This simple habit keeps your insulin levels steady and prevents the hormonal chaos caused by rollercoaster blood sugar. Minimize Endocrine Disruptors Endocrine-disrupting chemicals (EDCs) are hidden in many everyday products, from the lining of food cans (BPA) to synthetic fragrances and certain plastics. These chemicals are problematic because they can mimic or block your natural hormones, especially estrogen. This interference can confuse your body, leading to heavy periods, unpredictable cycles, or fertility issues. Start simple: switch to using glass water bottles and food storage, choose fragrance-free products, and look for "paraben-free" labels on your skincare and makeup. Engage in Regular Movement Movement isn't just for weight loss, it is powerful hormonal medicine. Exercise, especially resistance training (lifting weights or using body weight), makes your cells much more responsive to insulin. This means your body can process sugar more efficiently, which is vital for balancing all other hormones. Additionally, regular movement helps reduce body-wide inflammation, which is a primary cause of painful, uncomfortable period symptoms. Aim for a mix of strength training and light cardio throughout your week. Fuel Up on Key Nutrients Your hormones require specific building blocks and helpers to function optimally. Three critical nutrients are: Omega-3s, which are found in fatty fish/flaxseed, that reduce inflammation to ease cramps and mood swings. Vitamin D, which acts more like a hormone itself and plays a role in regulating the menstrual cycle; and Magnesium, known as "nature's relaxant," which helps reduce PMS-related anxiety, migraines, and cramps. Focus on incorporating these vital fats and minerals into your diet every day to directly support better hormonal health.

5 things people in their 20s should know to support hormonal health, according to gynecologist

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