Last month, we looked at how a healthy gut plays a major role in how your body feels,
moves and recovers and highlighted that a healthy gut can also help balance hormone
metabolism. But what does that really mean?

Balanced hormones are essential for every aspect of our health and well-being,
regulating everything from our mood and energy levels to our metabolism and
reproductive cycles. When hormones are in balance, we feel our best, but when they
are out of balance, even by a small amount, they can cause a wide range of mental,
emotional and physical health problems.

At Flex studio, we focus on precision in our Pilates and optimizing performance.
Classical Pilates is not just a series of exercises; it is a true test of connecting the mind
and body through movement. Thinking clearly and feeling energized are key when
practicing Pilates – it is a time when we need to be 100% focused in the moment on our
exercises – and our hormone health can make or break the outcome.

What is Hormone Health?

Hormones are the body’s chemical messengers, produced by the endocrine glands and
sent out into the bloodstream to tissues and organs to control most of our body’s major
systems. It is a delicate and complex dance – like how a conductor (endocrine
system/glands) directs musicians (tissues/organs) playing their instruments in an
orchestra to create a symphonic musical masterpiece (the entire body).

Hormones Help With

• Metabolism and Appetite: how the body uses energy and stores fat
• Growth and Development : energy utilization, pubertal maturation, reproductive maturation and growth spurts
• Mood and Cognitive Function: helps with stress levels, irritability, fatigue and overall brain health
• Reproductive and Sexual Function: fertility and sexual function or dysfunction
• Muscle Strength and Bone Health: muscle development, fat distribution, bone density
• Skin Health: skin elasticity and hydration
• Cardiovascular Health: protects the cardiovascular system and helps produce red blood cells
• Sleep-Wake Cycle: regulates sleep and assists with better quality sleep

The body does not operate in isolation. As a functional nutritionist, I utilize a science
and data driven tool kit when working with clients and take a holistic view to help
support imbalances and the body’s natural healing priorities.

Signs Your Hormones May Need Support – Is This You?

• Excessive and persistent fatigue, irritability, anxiety or depression
• Adult acne, hair loss, thinning hair or excessive hair growth
• Irregular, heavy, painful or missed periods
• Insomnia or night sweats
• Loss of libido, vaginal dryness, erectile dysfunction, enlarged breast tissue (for men)
• Unexplained weight gain or difficulty losing weight
• Increased sensitivity to hot or cold temperatures
• Increased hunger or food cravings
• Stiffness, swelling or pain in the joints
• Brain fog, trouble focusing and/or maintaining concentration
• Bloating, constipation, or diarrhea
• Decreased muscle mass and/or loss of bone mass

5 Ways to Support Your Hormones

There are many simple ways that you can support your hormones every day. Modifying
behavior and sustaining change happens with small, consistent steps and trackable
goals. Pick what resonates with you and slowly incorporate more as you see fit – it’s
practice not perfection!

• Nutrition / Diet: prioritize whole foods, healthy fats, adequate protein, fiber/probiotic rich foods, reduce caffeine/alcohol
• Lifestyle: regular exercise, quality sleep, healthy weight, limit blue-light/radiation exposure, manage stress and blood sugar
• Supplements: if needed, add nutrients such as vitamin D, magnesium, omega-3s, B vitamins, zinc, selenium, adaptogenic herbs, probiotics (consult with a healthcare professional)
• Reduce Exposure to Endocrine Disruptors (Toxins and Chemicals): BPA, phthalates, pesticides/herbicides, PFAs, parabens
• Gut Health: the connection between the gut and hormones are bi-directional

Taking Control of Your Hormone Health

While the complexities of the endocrine system can seem daunting, the power to
support your hormone health is largely in your hands. By making conscious choices
about your diet, lifestyle, supplements and the products you use, you can create an
environment where your hormones can thrive. Remember that small, consistent
changes can make a big difference over time. Start by incorporating more whole foods
into your diet, making time for regular physical activity, prioritizing sleep, and finding
healthy ways to manage stress. Be mindful of the chemicals in your environment and
take steps to reduce your exposure to endocrine disruptors.
If you suspect you have a hormonal imbalance, it’s always best to consult with a
healthcare professional who can provide a proper diagnosis and personalized guidance.

By taking a proactive approach to your hormone health, you can unlock a new level of
vitality and well-being, allowing you to live your life to the fullest.

About Selina Kuok
Selina is a Clinical Nutritionist and Wellness Consultant with a passion for empowering individuals and families to achieve optimal health. With advanced training in functional medicine and a personalized, evidence-based approach, Selina specializes in supporting gut health, hormone balance, and overall wellbeing for all ages. Her expertise ranges from gut microbiome support and immunity to managing irritable bowel syndrome and environmental toxicity.

Selina has her own nutrition consultancy Fresh Start Concepts, and also practices out of OT&P Healthcare.

This September and October, Flex Studio is honoured to welcome Selina Kuok, who will be presenting two complimentary talks each crafted to empower you with practical wellness strategies and expert nutrition guidance. Don’t miss this unique opportunity to learn directly from Selina and begin your journey toward better health. Reserve your spot today and experience the benefits of evidence-based wellness firsthand!

18 September 2025, Thursday – 1 pm
Gut Instincts – How a Healthy Gut Powers Your Body, Mind & Hormones.

@ Flex Studio One Island South
2205 & 2209 One Island South, 2 Heung Yip Road Wong Chuk Hang
Book a spot for September Talk

18 October 2025 Saturday – 4:30 pm
Resilient from Within – Immune Boosting Strategies for Travel and Everyday Life.

@ Flex Studio Central
3/F Man Cheung Building, 15-17 Wyndham Street Central
Book a spot for October’s Talk