Hormonal Health for Maternal Wellness
Welcome to the Hormonal Health chapter of the SheReclaims Mini Academy! We're excited to have you in this nurturing space.
Our mission—Heal, Balance, Thrive—guides practical routines for pregnancy, childbirth, and postpartum hormonal shifts.
Why Hormonal Health Matters
Hormones Guide Your Wellbeing
Estrogen, progesterone, and cortisol coordinate energy levels, emotional balance, restful sleep, metabolism, and immune response throughout pregnancy and postpartum recovery.
Understanding Fluctuations
Sudden drops in estrogen or spikes in cortisol may cause anxiety, insomnia, brain fog, or even postpartum thyroid changes. Recognizing these patterns can help you seek early support.
Practical Tools for You
This chapter includes daily self-care checklists, guidance on tracking your symptoms, and ways to connect with maternal wellness communities—so you never have to navigate hormonal changes alone.
Practical Routines for Hormonal Balance
Protein-Rich Snacks
Prepare two high-protein snacks daily, such as a hard-boiled egg with hummus, Greek yogurt with nuts, or apple slices and almond butter with chia seeds (aim for 15-20g protein each).
Carry a small container of roasted chickpeas or cottage cheese when on-the-go to help regulate blood sugar swings common in pregnancy and support adrenal function.
Sleep Hygiene
Set an alarm each night 30 minutes before bed as a reminder to stop screen time and dim bedroom lights.
Follow a simple winding-down routine—like a warm shower, reading a calming book, or practicing gentle breathwork—for 10 minutes. Prioritize 7-8 hours of sleep to maintain healthy nighttime melatonin production and buffer against high postpartum cortisol.
Gentle Movement
Incorporate 10-15 minutes of gentle movement each day: try prenatal yoga stretches in the morning, walk outdoors after meals, or practice deep belly breathing with arms overhead.
Consistency in gentle exercise helps lower cortisol, ease aches, boost endorphins, and promote hormonal balance throughout pregnancy and postpartum.
Understanding Hormonal Changes and Conditions
1
Pregnancy Changes
During pregnancy, estrogen and progesterone production can increase up to 10-fold, supporting uterine growth, blood flow, and fetal development. hCG peaks at 10-12 weeks and may contribute to early nausea. Cortisol slowly rises, preparing your body for labor. Common symptoms: breast tenderness, fatigue, mood swings, and increased hunger or dizziness.
2
Postpartum Shifts
Within days after childbirth, estrogen and progesterone drop rapidly, while prolactin surges to enable milk production. Many women experience "baby blues" (mood changes, tearfulness) in the first 2 weeks. Fluctuations in thyroid hormones can cause fatigue, hair loss, weight changes, or anxiety. Contact your provider if low mood or physical symptoms persist beyond 2-3 weeks.
3
Common Conditions
Postpartum thyroiditis affects 5-10% of mothers and can mimic depression or anxiety. Postpartum depression may present with persistent sadness, hopelessness, or irritability—screening is recommended at postpartum visits. Gestational diabetes increases risk for blood sugar swings and requires dietary management. PCOS (polycystic ovary syndrome) may be diagnosed after pregnancy if cycles remain irregular. If you notice ongoing symptoms, reach out for professional assessment and support.
Building a Hormonal Health Routine
Create a Daily Plan
Set a daily goal to include:
- A 10-15 minute morning session of gentle movement (ex: prenatal yoga, stretching, or a short walk)
- One protein-rich snack mid-morning and one mid-afternoon, such as Greek yogurt with chia seeds (15g), apple slices with almond butter (18g), or a boiled egg and berries (16g)
- An evening wind-down ritual: dim lights, switch off screens 30 minutes before bed, practice breathing or a five-minute guided meditation
Record your progress in a journal to spot patterns.
Monitor and Adjust
At the end of each day, rate your mood, sleep quality, energy, and any notable symptoms on a 1-5 scale in your journal or tracking app.
After 7 days, review your notes: Did your energy or sleep improve? Did any symptoms worsen? Adjust your routine—swap snack times, try a new relaxation technique, or shift your walk to later in the day based on your findings.
Seek Professional Support
If you notice persistent symptoms—such as ongoing anxiety, insomnia, severe fatigue, or signs of thyroid issues—schedule a check-in with your OB/GYN or endocrinologist.
Use the SheReclaims platform to access a directory of maternal health specialists and support groups for personalized advice or guidance.
Community Support for Hormonal Health
Share Success
Post about routines helping your hormonal health, like favorite protein snacks or sleep tips.
Seek & Offer Advice
Ask for community tips on managing symptoms and respond to others with encouragement.
Celebrate Milestones
Share achievements like improved energy or symptom recognition and earn badges.
Sustaining Your Hormonal Health
Practice Consistently
Commit to 15-20 minutes each day for a specific routine: try gentle morning yoga or stretching, prep a protein-rich snack for the afternoon, and wind down at night with guided breathing or meditation. Set a recurring calendar reminder to help maintain this habit even on busy days.
Monitor Symptoms
At least once a week, log your mood, energy, sleep, and hormonal symptoms using a journal or tracking app. Look for trends—such as improved sleep after adjusting your evening ritual or reduced cravings with new snack choices—and update your plan as needed.
Stay Connected
Check in on the Reclaim Wall twice a week. Share a daily win, ask a question, or offer a supportive comment to another member to build ongoing community and accountability. Consider joining a virtual support group or posting a new tip you’ve found helpful.
Celebrate Progress
Track and acknowledge small accomplishments, such as “slept through the night” or “felt more energy after changing snack time.” Mark milestones in your journal, treat yourself to a healthy reward, and celebrate together with the community by earning virtual badges for consistency.
Your Next Steps
1
Sign Up
Create your free, anonymous account at shereclaims.life
2
Start Simply
Begin with one manageable routine, like a protein-rich snack
3
Join Community
Visit the Reclaim Wall to connect with other mothers
A Note from SheReclaims
Every step you take—whether trying a new snack, tracking your energy, joining a group, or celebrating a small win—adds up in your journey to reclaim well-being and confidence. Hormonal health is not just science, but a daily practice that honors your evolving body and mind.
With SheReclaims, you’re not alone. Explore our evidence-based routines, symptom tracking tools, and vibrant community of mothers ready to encourage, share, and support you.