This Hormone-Balancing Checklist Is The Key To Being Happy All The Time

The bad news is you can’t spot treat your way to better moods: You have to get your whole hormonal ecosystem working if you want to get your mind in a positive place and keep it there. The great news? You can absolutely do this by taking simple steps starting right now. Here are seven things to start doing this month to reclaim your moods, stat:

Stress is known to deplete magnesium, an important nutrient for balancing your cycle, easing bloat, alleviating anxiety, and encouraging good sleep. Additionally, low levels of B6 can exacerbate issues related to estrogen dominance—the most common cause of period problems—since the vitamin helps produce progesterone, which keeps you balanced. Start supplementing with both of these to stave off unpleasant symptoms.

When you have too much or too little estrogen, it negatively affects your production of melatonin and serotonin, two key hormones for optimal rest. This creates a vicious cycle that leaves you exhausted and crabby. To start getting a handle on your sleep, consider quitting caffeine (or at least cutting it out the week before your period) and then try creating a soothing bedtime ritual that helps you totally unwind—that means shutting off your electronic devices and taking the time to ease into rest.

Science has shown1 that exercise can help reduce the amount of physical and psychological PMS symptoms, potentially because of the feel-good endorphins you get when your body’s moving. But cycle-syncing your workout routine is essential to hormonal balance. If you’re in the midst of your luteal phase (i.e., the days leading up to your period or the phase most often pinned with the PMS label), for example, you’ll want to get in your high-intensity classes in the first half and switch to lower-impact Pilates or restorative yoga right before you menstruate.

Yes, you read that right! Orgasms provide tons of benefits for your health, from regulating your menstrual cycles to inducing deep relaxation by boosting your endorphin levels and flushing cortisol—the stress hormone—out of your body.

By eliminating processed junk foods and incorporating nourishing carbs and fats, you’ll recalibrate your blood sugar and insulin levels. When you’re maxing out on sweets and starches, the rush of glucose causes your body to release a flood of insulin; this disrupts your ovulation and encourages your body to store extra fat2. And guess what that extra fat produces? Even more estrogen, which only sets you up for more symptoms. Our bodies are actually better designed to get fuel from fat than from sugar, and when paired with wholesome whole grains, they’ll keep you feeling stable and satiated for a long time (meaning you won’t get hangry).

The majority of your happy hormone—serotonin—is actually manufactured in your gut. When your gut flora is off, you won’t be able to adequately absorb the right nutrients to keep your body in balance. This is a big deal because a mounting body of evidence indicates that your gut and mental health are closely connected. Consider taking a probiotic supplement and/or adding fermented foods like kimchee and sauerkraut to your daily diet.

If you’re not sure where to start, my new app was designed to track your symptoms and teach the right actions to take at each phase of your cycle.