Dr. Lori Gore-Green | Women's Health Professional

Dr. Lori Gore-Green's Portfolio of Experience as a Women's Health Professional

Balancing Hormones Naturally – Everyday Habits That Make a Difference

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When women think about hormones, they often think of PMS, mood swings, or hot flashes. But hormones are the silent messengers that influence everything—from energy levels and metabolism to skin health and fertility. When they’re in balance, we feel like ourselves. When they’re not, life feels off. The good news? Lifestyle choices play a huge role in keeping them in check.

1. Start with Blood Sugar Balance

One of the biggest disruptors of women’s hormones is unstable blood sugar. Spikes and crashes from processed carbs and sugar can lead to insulin resistance, which cascades into hormonal chaos.

  • Tip: Focus on protein-rich breakfasts, fiber-loaded veggies, and healthy fats. Think eggs with avocado instead of sugary cereal.

2. Prioritize Restorative Sleep

Poor sleep increases cortisol (the stress hormone) and lowers progesterone, which women need for calm, balanced cycles.

  • Tip: Aim for 7–9 hours of quality sleep. Turn off screens an hour before bed and keep your room cool and dark.

3. Eat for Hormone Health

Key nutrients like magnesium, zinc, B vitamins, and omega-3s directly support hormone production.

  • Tip: Add salmon, leafy greens, pumpkin seeds, and flaxseeds to your meals.

4. Sync Movement with Your Cycle

Overexercising during certain phases of your menstrual cycle can increase stress on the body.

  • Tip: Try strength training and HIIT right after your period, but switch to yoga or walking in the luteal (PMS) phase.

5. Mind Your Stress

Chronic stress pulls resources from reproductive hormones to make more cortisol.

  • Tip: Incorporate daily mindfulness—breathing exercises, journaling, or even a 10-minute walk outside.

Final Thought:
You don’t need a drastic overhaul to bring hormones into balance. Small, consistent changes add up, creating harmony in your cycle, mood, and energy levels.

4 Signs Women Should Talk to Their Doctor About Painful Sex

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Sex might feel like a topic you rarely bring up, especially with a doctor, but it’s perfectly normal. Pain during sex might not be something you want to talk about at all, but sometimes it’s necessary and never something you should be ashamed of. According to the American College of Obstetricians and Gynecologists, three out of four women will experience pain during sex during their lives. The problem is common, especially during menopause, but there are signs you should talk to a doctor if they occur. 

Lube Doesn’t Help

When sex gets uncomfortable, lubricants are typically the first line of defense. Vaginal dryness is a common cause of uncomfortable sex, so if lubricants aren’t helping, there may be  different underlying cause, such as hormonal changes, medications, or stress, that your doctor is best suited to identify. 

Pain is Accompanied By Bleeding

For some women, bleeding after sex is not uncommon for women who still get their periods. However, if the spotting or bleeding happens simultaneously with the pain, it can mean something more serious. Sexually transmitted diseases or vaginal trauma due to intense dryness can cause bleeding, so it’s best if you check in with a doctor to discover the cause and a solution.

Painful Urination

If burning or itching occurs when you urinate you may have a yeast infection or a common bacterial infection called bacterial vaginosis. While some infections can be treated with over the counter solutions, it’s always a good idea to consult a doctor first, especially if the infection requires a round of antibiotics. 

Intense or Long-Lasting Pain

It can be tough to know when to contact a doctor, especially when pain is your only symptom. If you experience consistent discomfort or intense pain, it’s definitely time to talk to a physician. If your pain is also accompanied by trauma such as cuts or abnormal discharge, consult a doctor immediately. No matter your concern, it’s 100% okay to bring up your questions or concerns with a doctor at any time during the process.