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7 day plan to help boot your oestrogen naturally



It's important to emphasize that attempting to self-regulate hormone levels without professional guidance can be risky. Hormonal balance is complex, and individual responses to lifestyle changes can vary. If you have concerns about your oestrogen and progesterone levels, it's crucial to consult with a healthcare provider who can assess your situation and provide personalized advice.


The following is a general health and fitness plan that incorporates lifestyle factors associated with hormonal balance. However, this plan is not a substitute for professional medical advice, and you should consult with a healthcare professional before making significant changes to your routine.


Day 1: Nutrition and Hydration

  • Focus on a balanced diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

  • Include foods rich in omega-3 fatty acids, such as fatty fish, chia seeds, and walnuts.

  • Consume zinc-rich foods like nuts, seeds, and legumes.

  • Stay well-hydrated with water throughout the day.


Day 2: Exercise

  • Engage in at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking or cycling.

  • Include strength training exercises to support overall muscle health.

  • Incorporate flexibility exercises like yoga or Pilates.


Day 3: Stress Management

  • Practice stress-reducing activities, such as deep breathing exercises, meditation, or mindfulness.

  • Consider activities that bring you joy and relaxation.


Day 4: Nutrition and Hormone-Supporting Foods

  • Focus on a diet rich in phytoestrogens, found in foods like soy products, flaxseeds, legumes, and whole grains.

  • Include foods with vitamin B6, such as bananas, potatoes, poultry, and fortified cereals.


Day 5: Rest and Recovery

  • Ensure you get a good night's sleep, aiming for 7-9 hours.

  • Prioritize relaxation to support overall recovery.


Day 6: Exercise and Hormone-Supporting Foods

  • Engage in exercise that you enjoy, whether it's a workout class, a jog, or a bike ride.

  • Include hormone-supporting foods like avocados, nuts, seeds, and olive oil in your meals.


Day 7: Holistic Well-Being

  • Spend time outdoors to benefit from natural light and fresh air.

  • Connect with friends or family for social support.


Remember, individual responses to lifestyle changes can vary, and this plan is a general guide. Always consult with a healthcare professional before making significant changes to your diet, exercise routine, or lifestyle, especially if you have concerns about hormonal balance. They can conduct appropriate tests and provide personalised advice based on your unique health profile.


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