5 Mini Habits For Healing Hormone Imbalances & Regulating Menstrual Cycles

Small, consistent actions can make a big impact in balancing your hormones and regulating your menstrual cycle. That is why I would like to share with you five mini habits that are apart of my daily routine - ones which I think you should implement as well!

These habits help me remove toxins from my body, reduce inflammation, keep my cortisol levels in balance, and help to keep my menstrual cycle regulated.

If you’re ready to start fixing your hormone imbalances, then these are five mini habits which I think you should start implementing asap:

🦋 1. Do a Lymphatic Drainage Massage Every Morning

Giving yourself a lymphatic drainage massage is a gentle technique that you can use for stimulating the flow of lymph fluid, and directing it towards your lymph nodes so that toxins, excess hormones, and other waste products can effectively be filtered and removed from your body.

The Cleveland Clinic says that:

“Lymph nodes are bean-shaped glands that monitor and cleanse lymph as it filters through them.....Lymph, also called lymphatic fluid, is a collection of the extra fluid that drains from cells and tissues in your body and isn’t reabsorbed into your capillaries. Lymph contains many different substances, including proteins, minerals, fats, damaged cells, cancer cells and germs. Lymph also transports infection-fighting white blood cells (lymphocytes).”

Lymphatic Drainage Massages Help Balance Your Hormones Because They:

Reduce Inflammation: Chronic inflammation can disrupt hormone balance and contribute to conditions like PMDD and endometriosis. Lymphatic drainage massages help reduce inflammation by promoting the efficient removal of inflammatory cells.

Improve Circulation: Better circulation means more efficient delivery of nutrients and oxygen to your organs, including your endocrine glands (which produce hormones). This can support overall hormone health.

Enhance Detoxification: By stimulating lymph flow, this massage helps your body eliminate excess estrogen and other hormones that can lead to hormonal imbalances.

Increase Energy Levels: As your body becomes more efficient at removing waste and toxins, you should experience a reduction in feelings of fatigue and heaviness. This can translate into increased energy and an overall sense of well-being. Increased energy can improve mood, thereby aiding in keeping cortisol levels in balance.

When I first started doing lymphatic drainage massages on myself, I noticed that it did help reduce inflammation in my face, but that was all. Once I stayed consistent with it for a month, though, I actually started to be able to feel the lymph fluid move!

And now, after months of consistently doing this every morning, I feel my results extremely quickly. Recently after flying to Italy, I woke up feeling like I had caught something on the plane. My face was puffy, my cervical lymph nodes felt swollen, and my lungs felt heavy and full of fluid. As I nearly died from pneumonia a few years ago and have struggled with my lungs since then, this heaviness in my lungs immediately made me scared that I was going to become incredibly sick. But after doing just one 30 minute lymphatic drainage massage on my chest, neck, and face, I felt all of the lymphatic fluid clear from my lungs and neck! And even though I know how powerful this massage is, I was honestly still shocked at how fast it worked this time. I mean, in just 30 minutes I no longer felt like I was coming down sick. Just goes to show that consistency is key!

Please note:

Not all lymphatic drainage massages that are recommended work the same. For instance, a lot of websites encourage that you direct all fluid towards your heart. I understand that what they are trying to explain is the need for you to always be massaging in an upward motion on your arms and legs. However, saying that you should direct lymph fluid towards your heart is a massive oversimplification, and also potentially very harmful. Because what lymphologists advise is that you direct lymph fluid to your largest lymph nodes, and there are specific orders in which to do this effectively.

If you would like to learn how I do my own lymphatic drainage massage, I have included instructions for this within my Balance Workout Guide which is available here.

🦋 2. Wash Your Sheets & Clothing With Hormone-Safe Detergent

Reducing your toxic load is a critical step in balancing hormones, which is why it is so important that you use a healthy laundry detergent.

How It Helps Balance Hormones:

Reduces Exposure to EDCs: Many conventional detergents contain endocrine-disrupting chemicals (EDCs) such as phthalates and synthetic fragrances. These endocrine disruptors can mimic or block hormones, leading to imbalances and contributing to the exacerbation of conditions like PMDD, endometriosis, and fertility issues. This is why it is important to reduce your exposure to them as much as possible, and choosing a safe laundry detergent is a good place to start.

Improves Skin Health: Your skin is your largest organ and absorbs everything it comes into contact with, including residues from laundry detergent. Hormone-safe detergents minimize the risk of skin irritation.

When choosing a detergent, I select one that is labeled as:

• No synthetic fragrances and dyes

• No formaldehyde

• No bleach

• No sodium borate

• No phosphates

• No 1,4 Dioxane

• Safe for Sensitive Skin

Unfortunately, finding a healthy laundry detergent that actually washes your clothes well and makes them smell good can be difficult. I have tried so many different brands and there’s only been one that I really enjoy using. If you’d like to try this one, you can find it on amazon by clicking here.

🦋 3. Switch Out Your Nylon/Polyester Sheets for 100% Cotton

In addition to needing to wash your sheets with the right detergent, the very material that your sheets are made from can also significantly impact your hormonal balance. Synthetic fabrics like nylon and polyester are often treated with chemicals and can trap heat, which may interfere with your body’s natural processes. Switching to 100% cotton sheets is a simple yet impactful change that can support your hormonal health.

Switching To 100% Cotton Sheets Helps Balance Your Hormones Because It:

Reduces Exposure to Endocrine Disruptors: Synthetic fabrics like polyester and nylon are often treated with chemicals, such as formaldehyde and perfluorochemicals (PFCs), which are known endocrine disruptors. These chemicals can leach into your skin while you sleep, potentially interfering with hormone production and balance. Cotton, on the other hand, is a natural fiber that’s less likely to be treated with these harmful chemicals.

Enhances Temperature Regulation & Minimizes Static Electricity: Synthetic sheets trap heat and moisture and can also generate static electricity, which can disrupt your sleep by making you overheat or sweat excessively. Poor sleep quality is directly linked to hormone imbalances, particularly with stress hormones like cortisol, as well as sex hormones like estrogen and progesterone. Cotton sheets are breathable and help regulate your body temperature, promoting deeper, more restful sleep that supports hormone regulation.

Supports Skin Health: Synthetic fabrics can irritate the skin, especially for those with sensitivities or allergies, leading to inflammation or acne flare-ups. Since your skin is your largest organ and directly interacts with your hormones, skin inflammation can signal and contribute to internal imbalances. Cotton is gentler on the skin, hypoallergenic, and allows for better air circulation, reducing the risk of irritation and inflammation.

Many cotton sheets are marketed so as to look like they are simply cotton, but then on the back you’ll find tiny print which states that they are actually a cotton and polyester blend. This is why when you are buying new sheets, you will need to make sure that they specifically say that they are:

• 100% cotton

• Unbleached and free of synthetic dyes and treatments

• Organic cotton (as this means the cotton was grown without the use of pesticides and harmful chemicals)

🦋 4. Take a High-Quality Multivitamin Every Day

Unlike taking multiple single-nutrient supplements, a multivitamin offers a more balanced and safer approach to meeting your nutritional needs without the risk of over-consuming one nutrient, thereby causing imbalances in other nutrients.

Taking A High Quality Multi-Vitamin Helps Balance Hormones Because It:

Is Safer Than Single-Nutrient Supplements: Taking a multivitamin is generally safer than consuming multiple single-nutrient supplements because it provides carefully balanced doses of each nutrient to meet your daily needs without exceeding safe limits. With single supplements, it’s easy to accidentally overdo certain nutrients, which can cause imbalances and potentially disrupt hormone function. For example, a lot of health influencers encourage taking high amounts of vitamin D, which is not a good thing to do unless specifically advised by your doctor. Because, though vitmain D is necessary, high amounts of it can cause deficiencies in other nutrients like magnesium.

Regulates Periods and Supports Reproductive Health: Multivitamins often contain essential nutrients like B vitamins, magnesium, zinc, and vitamin D, which play critical roles in regulating menstrual cycles and supporting reproductive health. B vitamins, particularly B6, are involved in the production of neurotransmitters that regulate mood and help mitigate PMS symptoms. Magnesium and vitamin D can also aid in reducing menstrual cramps and regulating cycle length, leading to more predictable and balanced periods.

Balances Cortisol Levels and Reduces Stress and Fatigue: A good multivitamin includes nutrients that help manage stress and reduce fatigue, which are key for keeping cortisol levels in check. B vitamins, vitamin C, and magnesium are particularly important for adrenal health and can help the body cope with stress by supporting the adrenal glands, which produce cortisol. By maintaining proper cortisol levels, a multivitamin helps prevent the spikes in stress hormones that can lead to fatigue, anxiety, and hormone imbalances.

Unfortunately, many multivitamins are filled with unhealthy fillers, natural flavors, and dyes. Many of them also tend to have incredibly low amounts of each nutrient, making it to where you are practically just paying for the fillers and added sugars.

Not to worry, though. I have actually found an amazing multivitamin that is organic, non-GMO, vegan, soy free, gluten free, and tree-nut free! And it is specifically tailored to women’s health!

It also has much higher dosages of nutrients than I have seen from a lot of other brands. In just one multivitamin, you get the recommended DV of vitamin A, all of the B vitamins, vitamin C, vitamin E, vitamin D, iodine, zinc, selenium, and copper. It also contains small amounts of iron, magnesium, and manganese.

This multivitamin is sold at multiple health stores where I live, but they are often sold out of it, so I usually get it from amazon now. You can order it here.

🦋 5. Switch Out Your Coffee for Matcha or Chai Tea

While coffee has its perks, it can also contribute to hormonal imbalances, particularly if consumed in excess. High caffeine intake can lead to spikes in cortisol and adrenaline, stress hormones that can disrupt the balance of other hormones like estrogen and progesterone. So if you find yourself addicted to multiple cups of coffee, I highly recommend that you start limiting the amount that you drink - and that’s just a general recommendation for women of all health types. If you suffer with PMDD or endometriosis, I would go so far as to suggest that you eventually remove coffee from your diet entirely.

Drinking Matcha Or Chai Instead Of Coffee Helps Balance Your Hormones Because:

They Provide A More Stable Release of Caffeine: Like coffee, matcha contains caffeine. Unlike coffee, however, matcha's caffeine levels are paired with L-theanine - an amino acid that promotes a calm, healthy state of mind as it increases the neurotransmitters serotonin and dopamine. This combination results in a more gradual release of energy, avoiding the cortisol spikes & subsequent energy crashes associated with the consumption of coffee. Chai tea also has caffeine, but it is at a lower amount like matcha, and it has L-theanine as well, which means that it also provides energy without raising cortisol levels.

They Can Help Reduce Inflammation: Matcha is also rich in chlorophyll, a natural detoxifier that helps cleanse the body and clear the skin, as well as a wealth of antioxidants, including high amounts of EGG (epigallocatechin gallate), which helps reduce inflammation, firms & brightens the skin, and boosts the metabolism. And chai tea is an antioxidant powerhouse. Its spices, such as cinnamon and ginger, have anti-inflammatory properties that can help reduce menstrual pain and support hormone regulation.

How long until you see results?

To truly notice the benefits of these changes, you will want to consistently stick with these habits for at least 4 weeks. The greatest results will start to be felt at the 12 week mark, though. This is because hormone balance and overall health improvements require time for the body to adjust and respond to consistent changes.

Hormones operate on feedback loops and improvements in menstrual regularity, gut and skin health, energy levels, and mood health happen gradually as the body needs time to detoxify from previous toxin exposures, reduce inflammation, and adapt to new routines. By 12 weeks, the cumulative impact of these sustained efforts allows for noticeable, more profound changes in hormone regulation and overall well-being, as the body has had enough time to integrate and solidify these healthier patterns.

Please note:

This is just the beginning. A few things to get you started.

If you suffer from gut issues, cystic acne, chronic inflammation, yeast infections, heavy periods (menorrhagia), ovarian cysts, endometriosis, PMDD, or chronic fatigue, there are many more changes that you will need to implement into your life.

You need to know:

• How the four phases of your menstrual cycle work

  
  

• Which herbs can help you balance your hormones

  
  

• What foods you need to eliminate from your diet

  
  

• What types of foods you should be prioritizing

  
  

• What types of probiotics to take so that you can avoid a histamine reaction

  
  

• How to cleanse safely and effectively

  
  

• What tests to request your doctor run

  
  

I teach all of this (and more!) in my course Balance. So if you suffer from any of the aforementioned conditions, I would love to help you! You can enroll in my course here. 🥰

If you have any questions, feel free to reach out to me on instagram @lysobella or email me at lysobella@lysobella.com

Lysm! 🩷