Hormones are chemicals that have a significant impact on psychological, physical, and emotional wellbeing. They influence your appetite, weight, and mood, for example.
Your body usually creates the exact quantity of each hormone required for various activities in order to keep you healthy.
Sedentary lifestyles and Western food patterns, on the other hand, may have an impact on your hormonal balance. Furthermore, some hormone levels reduce with age, with some persons seeing a more severe drop than others.
We have a stable mood, plenty of natural energy, a healthy weight, good sex drive, and attractive skin and hair when our hormones are in check. However, if they go out of balance, they can cause serious health problems.
Hormone Imbalance Symptoms Include:
- Gaining or losing weight
- Hair shrinkage or loss
- Fog in the head
- Feelings of apprehension
- Skin that is dry or sagging
- Appetite for sugar
- PMS and menstrual irregularities
- libido is a term used to describe a person’s sexual desire
- Obstacles to fertility
How to Balance Hormones Naturally
A nutritious diet and other healthy lifestyle practices, on the other hand, may help you feel and perform better by improving your hormonal health.
Here are a few natural strategies to get your hormones back in balance-
- Eat Healthy And Organic Food
Endocrine disruptors are substances that interact with your endocrine system, and many pesticides, fertilizers, and growth hormones used in standard diets are endocrine disruptors. Pesticides, for example, introduce synthetic hormones into your body, which can disrupt your body’s intricate hormonal relationships and clog your liver, making it more difficult to absorb and discard excess hormones.
Organic food is higher in nutrients and, in addition to being devoid of antibiotics, chemicals, and pesticides, it aids in reducing inflammation, which may contribute to hormone imbalance in the first place.
If being 100 percent organic isn’t in the cards, focus on limiting the items that have the most harmful effects, such as animal products (meat and dairy) and the Dirty Dozen, an annual list of produce with the most toxins.
- Make sure you get adequate protein at each meal
The importance of getting enough protein in your diet cannot be overstated.
Protein is required not just for the production of protein-derived hormones (also known as peptide hormones), but also for the production of critical amino acids that your body cannot create on its own.
Amino acids are used to generate these hormones by your endocrine glands. Many physiological functions, such as growth, energy metabolism, hunger, stress, and reproduction, are regulated by peptide hormones.
Protein consumption, for example, affects hormones that govern hunger and food intake, providing information about your energy status to your brain.
Eating sufficient protein triggers the production of peptide hormones, some of which suppress appetite and help you feel full. Aim for a minimum of 20–30 grams of protein per meal.
- Keep vegetables on your menu regularly
Because the liver is the primary organ for eliminating digested hormones, it must function well in order to provide room for new hormones while preventing the recycling of old ones. Broccoli, cauliflower, collards, kale, cabbage, Brussels sprouts, and turnips all contain indole-3 carbinol, a strong hormone balancer found in the brassica family of plants (broccoli, cauliflower, collards, kale, cabbage, Brussels sprouts, and turnips). This substance aids in the detoxification of estrogen.
- Drink in moderation
Caffeine, alcohol, and sugary drinks including, but not limited to, those bright bottles of juice claiming enhanced energy can mess with your hormones by increasing cortisol levels and decreasing ovarian function (and the hormones they produce). Instead, drink pure mineral or coconut water, and pour yourself a pot of green tea when you need a pick-me-up.
- Increase your fiber intake
Increasing your fiber intake will go a long way toward balancing hormones and resolving blood sugar issues. When you eat an apple instead of a doughnut, dietary fiber slows down the absorption of glucose in the stomach, preventing blood sugar spikes. As a result, your insulin levels will not rise as high, and you will not experience sugar lows.
Fiber deficiency in the conventional American diet has been highlighted as a “nutrient of concern” for years, according to research. Rather, the emphasis has been on lipids, carbohydrates, and protein. Fiber, on the other hand, provides a plethora of health advantages.
Begin by ensuring that you’re getting the required amount of fiber each day. This amounts to around 25-32 g for women and 30-38 g for males each day. It appears that the average person consumes 16.2 grams!
Many individuals underestimate their fiber intake because they depend on the promises on cereal or bread packages, yet processed foods aren’t a reliable source of fiber in the first place. The easiest method to accomplish it is to consume as many raw fruits and vegetables as possible every day while avoiding animal products, which contain no fiber.
- Keep alcohol consumption to a minimum
If you’re attempting to balance your hormones, drinking alcohol isn’t a smart idea, especially if you’re experiencing estrogen dominance symptoms. Because alcohol is primarily sugar, it puts a strain on the stomach and liver (which are meant to be busy cleaning your body) and upsets blood sugar stability.
Alcohol boosts estrogen levels, increasing the risk of cancer caused by hormones (breast, prostate). Most of us won’t be able to completely avoid alcohol, but there are actions you can do to mitigate some of the negative consequences.
Try a mocktail if you want to drink as little alcohol as possible. To delay glucose absorption, never drink on an empty stomach. Instead, have a meal or snack high in fiber. Also, before you go out, take a B-vitamin complex, and then again the next morning.
These vitamins are required by your liver to break down the alcohol. To assist cleanse your system, drink a large glass of warm water with lemon when you first get up.
- Eliminate gluten, dairy, and sugar from your diet
This is a difficult one, but it’s crucial since these three meals form an inflammatory trifecta. Two of the most prevalent food allergies and sensitivities are gluten and dairy.
Women who are suffering from hormone-related disorders, in my experience, recuperate faster if they avoid gluten and dairy. Inflammation is reduced, nutritional absorption is improved, and elimination and cleansing are improved.
Another inflammatory item to avoid is sugar. It has a significant influence on your blood sugar levels, interacts with hunger hormones, depletes critical micronutrients in your body, feeds harmful gut flora, and depletes your adrenals.
- Work out
Exercising has several advantages that cannot be understated. It’s one of the finest “medicines” for hormone happiness and overall well-being—out there, because of its capacity to increase circulation, generate feel-good endorphins, keep your weight in line, and bolster immunity and heart health. It has a huge impact on cortisol and adrenaline, two chemicals that are usually related to stress and can cause hormonal imbalances, making any symptoms you’re dealing with much worse.
According to research published in the International Journal of Preventive Medicine, yoga can increase the synthesis of GABA, a neurotransmitter that has a significant impact on sadness and anxiety, two of the most frequent psychological problems associated with hormone imbalance.
Furthermore, exercise can help you feel more capable of making necessary lifestyle adjustments to attain hormone health—and the other advantages that a well-balanced system can provide.
- Get a good night’s sleep on a regular basis
Getting adequate restful sleep is critical for overall health, regardless of how healthy your food or how consistent your exercise program is.
Sleep deprivation, for example, not only impairs insulin sensitivity but it’s also linked to a 24-hour rise in cortisol levels, which can contribute to insulin resistance.
To go through all five phases of each sleep cycle, your brain needs undisturbed sleep. This is especially critical for growth hormone release, which happens mostly at night during deep sleep.
Aim for at least 7 hours of high-quality sleep every night to maintain appropriate hormonal balance.
- Eat beets and green apples
The liver is your body’s primary detoxifying organ. The generation of bile is an important function of the liver in hormonal homeostasis. The liver secretes bile to aid in the digestion and absorption of dietary fats and fat-soluble chemicals, some of which are beneficial (vitamins A, D, E, and K) and others which are harmful (excess estrogens).
Bile, like Pac-Man, eats fat-soluble poisons and transports them to the intestines, where they are digested and finally removed. Your body may have trouble getting rid of those extra estrogens if your bile isn’t flowing.
Bile-acid binders can be found in high-fiber diets. Beets and green apples are two of my favorites. To make a quick slaw, grate a beet and an apple, combine them in a dish, and season with salt, lemon and pepper.
- Maintain a healthy weight-
Weight gain is linked to hormonal imbalances, which can cause issues with insulin sensitivity and reproductive health.
Obesity has been connected to the development of insulin resistance, and decreasing weight has been associated with improved insulin resistance and a lower risk of diabetes and heart disease.
Hypogonadism, or a decrease or lack of hormone release from the testes or ovaries, is also linked to obesity. In fact, this is one of the most common hormonal side effects of obesity in males.
Obesity is linked to reduced levels of the reproductive hormone testosterone in males and leads to a lack of ovulation in women, both of which are prevalent causes of infertility in both men and women.
- Try these stress-relieving strategies-
Stress has a number of negative effects on your hormones.
Because it helps your body cope with long-term stress, the hormone cortisol is known as the stress hormone.
The body’s reaction to stress triggers a chain of actions that results in cortisol production. The response comes to an end once the stressor has passed. Chronic stress, on the other hand, disrupts the feedback processes that allow your hormonal systems to return to normal.
As a result, prolonged stress keeps cortisol levels high, stimulating hunger and increasing consumption of sugary and high-fat meals. As a result, increased calorie consumption and obesity may result.
Gluconeogenesis – the creation of glucose from noncarbohydrate sources – is also stimulated by high cortisol levels, which can lead to insulin resistance.
- Reduce your intake of omega-6 rich foods
Omega-6 fats are abundant in vegetable oils (safflower, sunflower, maize, cottonseed, soybean, canola, and peanut), which oxidize quickly in the body and cause inflammation. These fats are found in nearly all processed meals and are commonly utilized in restaurants. We consume much too many omega-6 fatty acids in comparison to inflammation-fighting omega-3 fatty acids, whether we intend to or not.
Reduce your omega-6 consumption by avoiding processed foods and increasing your omega-3 intake by including wild-caught fish, flaxseed, chia seeds, and walnuts in your diet. When you do consume meat, make sure it’s organic and grass-fed.
- Make sure your labels are correct
Do you consume meat or other animal products? Eat them in moderation and make sure they’re organic and hormone-free when you do. This will help you avoid xenoestrogens, which are environmental chemicals present in pesticides (as well as some personal care items) that may mimic estrogen in your body, causing hormonal chaos!
- Take part in the maca frenzy
Maca dubbed a superfood, is a potent plant that not only helps to relieve menopausal symptoms like night sweats and hot flashes, but it’s also a safe and natural way to sustain a healthy libido.
Maca powder is available as a supplement, but it may also be used in shakes and smoothies.
- Stock up on vitamins and supplements
Vitamin C, pantothenic acid (also known as B5), phosphatidylserine, Siberian ginseng, and Rhodiola Rosea an herb long used to increase energy and physical endurance by supporting hormones and neurotransmitters released in response to stress are all supplements that can help naturally support hormone balance and those all-important adrenals.
- Consume avocados and nuts
Because lipids are the building blocks of hormones, getting adequate healthy fats in your diet is critical. For optimal metabolic balance, it is advised that you eat the full meal rather than the oil extracted from it.
Nuts and avocados, as well as tahini, olives, chia and flax seeds, and omega-3-rich, fatty wild-caught fish, are excellent building blocks. Limit harmful saturated fats, such as those found in animal products such as meat, milk, and cheese, which can alter your body’s insulin response and contribute to type 2 diabetes.
It’s critical to get competent medical care if you’re experiencing severe hormone imbalance. Having said that, there are a variety of natural methods for regulating, controlling, and balancing hormones. Exercise, for example, has a beneficial influence on hormones.
However, appropriate food, decent sleep, adequate drink intake, and restorative activities such as yoga can help lower stress hormones, while resistance training such as Pilates and weight training can assist hormone release at optimal levels.
Indrani is a passionate health and wellness enthusiast who has dedicated her life to helping others live their best lives. With a background in sports science and nutrition, Indrani has a deep understanding of how diet and exercise impact overall health. She started her health and wellness blog to share her knowledge and inspire others to make positive changes in their lives.