Sharing some liestyle tweaks for my friends in their 30s. 

Hi friends! How are you? I hope that you had a wonderful weekend and that my friends who were celebrating enjoyed a happy Easter. This week, the kids head back in school, and I’m back to the routine after a fun trip to California and a festive weekend with family.

For today’s post, I wanted to chat a bit about hormone changes and simple lifestyle tweaks we can make for our hormones. I’m writing this for my friends who are in their 30s (let me know if you’d like me to do one for 40s! I’m going to be 40 this year so I’ll be there soon myself), and as always, I’m here if you have questions or if I can support you in any way.

As women transition through their 30s, hormonal fluctuations become more pronounced, impacting various aspects of health and well-being. From mood swings to disrupted sleep and fluctuating energy levels, dealing with these hormonal shifts can feel like an uphill battle. However, with strategic lifestyle adjustments, it’s possible to support hormonal balance and thrive during this transformative decade.

Here are some of my tips for women in their 30s! As always, talk with a doctor before making any fitness or nutrition changes.

Hormonal SOS: likestyle tweaks for women in their 30s

Prioritize Sleep Hygiene:

Quality sleep is paramount for hormonal health, yet it often takes a backseat in our busy lives. Establishing a consistent sleep schedule, creating a calming bedtime routine, and optimizing sleep environment can promote restorative sleep and hormonal balance. Consider incorporating relaxing activities such as reading a book, taking a warm bath with Epsom salts, relaxing in the sauna blanket, or practicing gentle yoga stretches before bed to unwind and signal to your body that it’s time to wind down.

Mindful Movement:

Regular exercise is vital for overall health, but excessive or intense workouts can stress the body and disrupt hormonal equilibrium. Embrace mindful movement practices like yoga, Pilates, or walking to support adrenal health and mitigate stress-induced hormonal imbalances.

Instead of high-intensity interval training (HIIT) sessions every day, intersperse your routine with gentle, rejuvenating activities like nature walks, restorative yoga, or leisurely bike rides. A good rule of thumb: if you did it yesterday (and it was intense), don’t do it again today. Try to alternate intensities in your weekly routine.

Balanced Nutrition:

Fuel your body with nutrient-dense foods rich in vitamins, minerals, and antioxidants to support hormonal health. Prioritize whole foods, fiber-rich vegetables, lean proteins, and healthy fats while minimizing processed foods, refined sugars, and excessive caffeine intake. Incorporate hormone-balancing foods such as leafy greens, fatty fish, nuts and seeds, and fermented foods li