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The health of women is less about temporary reforms and more about coordination with the body’s natural intelligence. With the body, all its cycles, mood, energy change and tendency, there is knowledge, yet the modern lifestyle often teaches us to override these natural signals.
In an interview with HT lifestyle, Saurabh Bothra, the certified yoga expert and the founder of the Hilde, said, instead of trying to control it, it is important to join your body. He suggested 5 fundamental changes and recommended that every woman should find out not only for her reproductive health but also for emotional and mental welfare.
1. Coordinate yoga with your menstrual stages
Each stage of the menstrual cycle brings a unique set of changes and energy levels. Your yoga practice or any kind of workout that you should adapt to support your body through each one. During your menstrual phase, keep it soft with pose like baby currency and cat-cow to restore and relax.
Take some breath to calm your mind. When you kill the follicular phase, the energy raises – so try the sun namaskar or more dynamic flow to awaken the body. In the ovulatory phase, you will feel strong, perfect for poses like warrior II, plate, or pigeon to channel that energy. You can also focus on full power training during this period.
When the luteal phase rolls, its body slows down with a pose that relaxes the legs and supported bridge over the wall to help relax. Sinking your physical activities with your energy level will make you more energetic and less tired.
2. Support your hormones with short daily habits
Hormones affect everything – from mood and skin issues to gold, weight and fertility. Keeping them balanced starts with the basics: eat on time, sleep on time, walk daily and manage stress.
However, you can do a lot:
- Suddenly avoid sugar spikes – They can play with insulin and lead hormonal imbalance over time. Mix carbs with protein and healthy fats in every meal, and try not to relieve food or not rely on processed snacks.
- Touches your skin and goes into your body. From cosmetics to plastic bottles, many everyday products have endocrine disruptive. These chemicals can mimic or block your natural hormones. Choosing a natural, chemical-free option may seem smaller, but over time, it actually adds.
- Transfer your body regularly. Yoga helps, or even manage stretching cortisol, improves insulin sensitivity, and supports hormonal balance.
- In the end, nutrients also matter. Magnesium, B vitamins, omega -3s, and zinc hormones are the major players in health. Pay attention to eating full and nutrients rich in processed food.
3. Get your blood tests regularly
Now that we have talked about nutrients, it is important to remember this: you cannot fix what you don’t know. Many women experience fatigue, mood, low energy, hair loss, or irregular cycles – often, these are signs of underlying shortcomings or imbalances.
Simple blood tests can reveal a lot – such as low iron, B12, vitamin D, thyroid issues, or hormonal fluctuations. And once you know what is off, 50% of your problem is solved. You can concentrate. You can also give it time with your birthday – make it an annual habit, make yourself a real gift.
4. Fix your intestine
Your intestine is connected to your brain and hormones deeply. There may be inflammation, mood, poor sleep, skin issues and even irregular cycles. Start by cleaning what you eat. Reduce ultra-related food, excess sugar and high-modal diet. Add more fiber, fermented foods like Idlis, Dosa, Khaman, Yogurt, Kanji, etc.
Chew your food properly – it sounds basic, but it is powerful. A healthy intestine helps your body better absorb nutrients, which in turn supports hormonal balance and mental clarity. Most of your serotonin (feel-gud hormone) is made in the intestine, so it affects taking care of how you feel emotionally.
5. Align with your circadian rhythm
Your body moves on an inner clock – the circadian rhythm. When you sleep late, eat in odd hours, or stare at the late night screen, it throws this rhythm. To go to the sink with these, you can start small:
- Get sunlight in the morning – This tells your brain that it is time to be cautious.
- Avoid screen at least 30-60 minutes before bed – Your hormone requires darkness to produce melatonin (sleep hormone).
- Eat dinner early and give your body a break before bedtime. Digestive and deep sleep do not go in hand.
It all comes to build a lifestyle that works with your body, not against it. You do not need to do everything at once. Just pick up a habit. start small. Stay consistent and let your body show what it is capable when you support it with care.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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