Hormones regulate nearly every function in the body: impacting energy, metabolism, mood, sleep, cognition, and reproductive health. Yet, when these intricate systems fall out of balance, the consequences can be profound: unexplained fatigue, mood swings, weight fluctuations, disrupted sleep, and more.

For women, hormonal shifts are a natural part of life, from puberty and pregnancy to perimenopause and menopause. However, imbalances are not inevitable. Proactive, precision-driven care can help maintain equilibrium and enhance overall well-being.

Last November, in Lisbon, TejoMed hosted a private expert panel, “Managing Key Hormonal Pathways in Women’s Health,” featuring Dr. Luísa Batista, TejoMed Medical Director and an expert in hormonal health, who shared valuable insights into the critical role hormones play in women’s well-being and strategies to support balance.

As a follow-up to this discussion, we’ve created a comprehensive checklist designed to transform expert knowledge into actionable steps, empowering women to take a proactive approach to their hormonal health.

Here’s a checklist to help you stay on top of your hormonal health and lead a balanced life: 

🗓️ Track Your Menstrual Cycle

• Monitor cycle length, flow intensity, and any irregularities.

• Note symptoms like cramps, mood changes, or unusual patterns.

🥗Optimize Your Nutrition

• Include whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables.

• Limit processed foods, excessive sugar, and caffeine.

🏃‍♀️ Engage in Regular Physical Activity

• Aim for at least 150 minutes of moderate exercise per week, balancing cardio, strength training, and mobility exercises.

• Strength training is particularly important for metabolic health, bone density, and hormone regulation.

😴 Prioritize Restorative Sleep

• Get 7–9 hours of quality sleep each night.

• Maintain a consistent sleep schedule, even on weekends.

🧘‍♀️ Manage Stress Effectively

• Practice relaxation techniques like meditation, deep breathing, or yoga.

• Create boundaries for work-life balance and engage in hobbies that lower cortisol levels.

💧 Stay Hydrated

• Drink adequate water throughout the day to support metabolism and overall health.

🚫 Limit Exposure to Endocrine Disruptors

• Avoid products containing BPA, phthalates, and certain pesticides.

• Choose natural or organic personal care and household products when possible.

🚭 Avoid Smoking & Limit Alcohol Consumption

• Limit alcohol intake, as it affects estrogen metabolism and liver function.

• Refrain from smoking, which negatively impacts hormonal health and is associated with multiple forms of cancer, diabetes and heart disease.

  
  

How TejoMed Can Support your Hormonal Health

Achieving hormonal balance is not a checklist: it is a long-term strategy that requires precision, expertise, and a dedicated medical partner who truly understands your body.

Our approach at TejoMed is different. With your dedicated expert doctor, like Dra. Luísa Batista, we provide personalized, ongoing care tailored to your unique hormonal profile.

As part of TejoMed’s membership program, you benefit from longer appointment times, direct access to your dedicated doctor, and a proactive wellness plan designed around your needs. Whether you are navigating perimenopause, managing symptoms of hormonal fluctuations, or simply aiming to optimize your well-being, we are here to guide you—every step of the way.

Women are constantly caring for others, often placing their own health second. At TejoMed, we ensure you receive the same level of care you so often give to others.

You do not have to navigate hormonal fluctuations, perimenopause, or unexplained symptoms alone. With expert guidance, advanced diagnostics, and a truly personalized approach, you can take back control of your well-being.