Home Health & Fitness

5 Ways to Balance your hormones

Hormones have profound effects on your mental, physical and emotional health and these chemical messengers play a major role in controlling your appetite, weight and mood, among other things.

Did you know that simple changes in your lifestyle can help you balance your hormones naturally and efficiently?

Hormones have profound effects on your mental, physical and emotional health and these chemical messengers play a major role in controlling your appetite, weight and mood, among other things.

Normally, hormones are produces in adequate quantities by the endocrine system, however, sometimes certain imbalances can occur.

Hormonal imbalances have become increasingly common with today’s fast-paced modern lifestyle.

In addition, certain hormones decline with age, and some people experience a more dramatic decrease than others.

For some people, making simple lifestyle changes can help you balance your hormones. Some strategies like,

1. Regular Exercise

Physical activity can strongly influence hormonal health and the hormonal effects of regular exercise may prevent overeating.

A major benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity.

Insulin is a hormone that has several functions. One is allowing cells to take up sugar and amino acids from the bloodstream, which are then used for energy and maintaining muscle.

Being physically active may also help boost levels of muscle-maintaining hormones that decline with age, such as testosterone, IGF-1, DHEA, and growth hormone.

Although a combination of resistance and aerobic training seems to provide the best results, engaging in any type of physical activity on a regular basis is beneficial.

2. Manage Stress

Stress can wreak havoc on your hormones. Two major hormones affected by stress are cortisol and adrenaline, which is also called epinephrine.

Cortisol is known as “the stress hormone” because it helps your body cope with stress over the long term.

Adrenaline is the “fight-or-flight” hormone that provides your body with a surge of energy to respond to immediate danger.

If levels of these hormones are too high, it can disrupt the overall balance and contribute to factors such as obesity, changes in mood, and even cardiovascular issues.

Try to devote at least 10–15 minutes per day to stress-reducing activities, even if you don’t feel you have the time.

3. Eat Healthy Fats

Including high-quality natural fats in your diet may help reduce insulin resistance and appetite.

Medium-chain fatty acids, such as those found in coconut or red palm oils, may work to regulate the cells responsible for the body’s response to insulin.

Olive oil may balance levels of a hormone that regulates the appetite and stimulates the digestion of fat and protein.

To optimize hormone health, consume a healthy fat source at each meal.

4. Avoid Overeating and Undereating

Eating too much or too little may result in hormonal shifts that lead to weight problems.

Overeating is shown to increase insulin levels and reduce insulin sensitivity, especially in overweight and obese people who are insulin resistant.

On the other hand, cutting your calorie intake too much can increase levels of the stress hormone cortisol, which is known to promote weight gain when it’s elevated.

Eating within your own personal calorie range can help you maintain hormonal balance and a healthy weight.

5. High-Quality Sleep

No matter how nutritious your diet is and how much exercise you get, your health will suffer if you don’t get enough restorative sleep.

Poor sleep has been linked to imbalances of many hormones, including insulin, cortisol, leptin, ghrelin and growth hormone.

Moreover, it’s not only the quantity of sleep you get that matters, the quality of sleep is also important.

To maintain optimal hormonal balance, aim for at least seven hours of high-quality sleep per night.

Also Read: 5 Best Healthy Dinner Options In Winter