8 Ways to Balance Your Hormones Naturally
- Injury or trauma
- Cancer and tumors
- Cancer treatments
- Artificial hormone supplements
- Poor diet
- Other disorders and diseases
The best natural ways to balance your hormones are:
“Exercise has been shown to reduce stress levels and also help regulate your hormones, such as insulin. If you have diabetes, metabolic disorder, or other conditions caused by your hormones not working as effectively as they should, getting into a regular fitness habit can be one of the main ways to start feeling better," says Dr. Yasmin Akhunji, an endocrinologist with Paloma Health.
Include more protein in your diet
Avoid carbs and added sugar
Manage your stress levels
Stress is the main cause of imbalance in your hormones. The two hormones that are primarily affected by stress are cortisol and adrenaline.
Cortisol is known as the “stress hormone" because it helps your body cope with stress over the long term. Adrenaline, on the other hand, is the "fight-or-flight" hormone that provides your body with a surge of energy so that you can respond to immediate danger.
Chronic stress causes cortisol levels to remain elevated, which can lead to excessive calorie intake and obesity, including increased belly fat.
Elevated adrenaline levels can cause high blood pressure, rapid heart rate, and anxiety. However, these symptoms are usually fairly short-lived because adrenaline is less likely to become chronically elevated than cortisol.
You can lower your cortisol levels by engaging in stress-reducing practices like meditation, yoga, massage, and listening to relaxing music.
Massage therapy not only helps reduce cortisol levels by an average of 31% but also increases levels of the mood-boosting hormone serotonin by 28% and the “feel-good” neurotransmitter dopamine by 31%, on average. Try to devote some part of your day to stress-reducing activities.
Eat Healthy FatsEating healthy fats is very important for reducing insulin resistance and appetite.Medium-chain triglycerides (MCTs) are a type of fat that is taken indirectly by the liver for immediate use /as energy. MCTs also help reduce insulin resistance in overweight and obese people, as well as in people with diabetes. MCTs are found in coconut oil, palm oil, and pure MCT oil.Dairy fats and monounsaturated fat in olive oil and nuts also help increase insulin sensitivity.Including healthy fats in your meals helps your body release hormones like GLP-1, PYY, and cholecystokinin, which help you feel full and satisfied.On the other hand, trans fats have been found to promote insulin resistance and increase the storage of belly fat.Consuming healthy fats at every meal is very important for optimizing hormone health
Drink more green tea
Green tea is one of the healthiest beverages because it contains a lot of antioxidants.
It is also full of metabolism-boosting caffeine and contains an antioxidant known as epigallocatechin gallate (EGCG). EGCG has several health benefits.
Consuming green tea helps increase insulin sensitivity and lower insulin levels in both healthy people and those with conditions like obesity and diabetes, which are associated with insulin resistance.
Drinking one to three cups of green tea per day is a very good way to maintain a healthy balance in your hormones.
Include fatty fish in your diet
Fatty fish is the best-known source of long-chain omega-3 fatty acids. Omega-3s have excellent anti-inflammatory properties and are known to contribute to hormone balance.
The omega-3s in fatty fish benefit your hormonal health by reducing levels of the stress hormones cortisol and adrenaline.
Increasing your intake of long-chain omega-3 fatty acids may reduce insulin resistance, which is related to obesity, polycystic ovary syndrome, and gestational diabetes.
For the greatest health benefit, include two or more servings of fatty fish, such as salmon, sardines, herring, and mackerel, in your diet each week.
Be sure to get quality sleep
No matter how nutritious your diet is or how much exercise you get, your health will deteriorate if you don't get enough restful sleep.
Inadequate sleep is one of the major causes of various hormonal imbalances. The hormones affected include insulin, cortisol, leptin, ghrelin, and growth hormone.
It's not only the quantity of sleep you get that matters. The quality of sleep is also important to your health.
Your brain needs uninterrupted sleep that allows it to go through all five stages of the sleep cycle. This is especially important for the release of growth hormone, which mainly occurs at night, during deep sleep.
A minimum of seven hours of high-quality sleep per night is very important for maintaining a proper hormonal balance
Hormonal imbalances often require a different strategy to strike the perfect balance.
You don’t have to live with the unpleasant symptoms of hormonal imbalances like fatigue, mood disorders, and low sex drive.
At the same time, following the right diet and lifestyle factors along with working with a healthcare professional can help you toward balancing hormones.