Self-care Rituals to Restore Hormonal Balance

As Women, we cycle through the normal discomforts of monthly PMS and the long-term life cycle   change from fertility to menopause.

Some of these symptoms include:

  • Tiredness/ fatigue
  • Insomnia/ disrupted sleep patterns
  • bloating/ weight gain
  • moodiness/ irritability
  • acne
  • cramps
  • headaches
  • hair thinning
  • hot flashes
  • anxiety
  • muscle tension
  • food cravings

By calendar tracking and self-awareness of mind-body thought patterns and physical changes week to week, it’s possible to manipulate the fluctuations of mood swings, cramps, headaches etc. Adding meditation, exercise and mindful eating to your lifestyle can restore a sense of inner peace and calm during hormonal shifts.


This is an active meditation that uses the repetition of sound with chanting of the mantra SA TA NA MA (4 seed sounds) coordinated with a mudra (hand position: each finger alternating a press on the thumb per syllable sound , beginning with pointer, to middle, to ring, to pinky) to calm moods, anxiety, and irritability creating harmony of mind-body.

hormonal balance


For Audio Click Here



meditation and hormonal balance

Below is a short gentle yoga sequence I like for mental clarity, replenishing energy, and balancing the nervous system. It includes poses that focus on thyroid activation for balancing adrenal and endocrine systems which are responsible for hormone production and the release of the stress hormone cortisol.  When these systems get on overdrive, symptoms flare up.

So, the poses included here place emphasis on neck and throat area.

  • Neck rolls (counter clockwise and clockwise)
  • Seated cat/ cow (flexing the spine and lifting head and neck back then forward to chin tuck)
  • Balasana (child’s pose)
  • Sasangasana (rabbit pose)
  • Bhujangasana (cobra pose, alternate turning head left to right)
  • Sarvangasana (shoulder stand)
  • Halasana (plow pose)
  • Matsyasana (fish pose)
  • Restorative supta baddha konasana (reclining bound angle pose) EYE PILLOW a plus!

meditation and hormonal balance

For restorative poses you can always use various size towels rolled up to create bolsters for behind neck, under knees, under low back, pillows or couch cushions for head.


eat well, hormonal balance

Counteract those hormonal cravings for salty sugary carbs by starting your day with a protein shake and incorporating small meals containing clean protein and beneficial fats.

Here’s a short list of hormone balancing foods that curb the symptoms of hormonal imbalance:

  • Avocado
  • Eggs
  • Salmon
  • Almonds
  • Chicken

These are healthy easy to grab foods and hassle free quick on the go to prepare for frequent snacking that will make you less likely to give in to refined sugar drinks or dry salty snacks that intensify symptoms.

rest and hormonal balance

The subtle self-care act of any or all of these lifestyle rituals sends a positive message of well-being to our mind-body. I focus more on these during the intense peak hormonal weeks of the month, and it’s made a significant difference in my symptoms.  Start with what you feel most drawn to or what you feel really needs attention for yourself.  Sometimes I can only fit meditation into my day, sometimes just exercise, or just a really great nourishing food day. Never judge yourself … just keep giving yourself the message that you’re worth every drop of self-care and notice how great you begin to feel inside and out.

Goddess Blessings for Health & Wellness,

Heidi Health & Wellness. Yoga, Meditation

Author: Heidi