Hormones can have profound effects on your emotional, mental and physical health. Healthy lifestyle choices, regular exercise, and healthy food choices can all help balance hormones.
These chemical messengers play an important role in controlling your mood, appetite, and weight.
Your endocrine glands normally produce the exact amount of hormones you need for different processes in your body.
Hormonal imbalances are becoming more common in today’s fast-paced lifestyle. Some hormones decrease with age and some people experience a greater decline than others.
Fortunately, a nutritious diet and other healthy lifestyle behaviors may help improve your hormonal health and allow you to feel and perform your best.
This post will show you 10 natural ways to balance your hormones.
1. Eat Enough Protein at Every Meal
It is very important to consume a sufficient amount of protein.
The essential amino acids found in dietary protein are not produced by the body. It must be taken every day to maintain your skin, muscle, and bone health.
Additionally, protein can influence the release of hormones that control appetite as well as food intake.
Research has shown that protein intake can reduce levels of the hunger hormone ghrelin, and increase the production of hormones that make you feel full.
One study found that men produce 20% more GLP-1 after eating high-protein meals than when they eat meals with lower protein content.
Participants’ hunger ratings dropped by 25% after high-protein meals.
Another study found that women who ate 30% of their daily protein intake experienced a greater increase in GLP-1 levels and greater satisfaction than those who ate 10%.
They also experienced an increase in metabolism and fat burning.
Experts recommend that you consume a minimum of 20-30g of protein per meal to optimize your hormone health.
It is simple to do this by adding a portion of these high-protein foods to each meal.
2. Engage in Regular Exercise
Hormonal health can be strongly affected by physical activity. Exercise has the ability to lower insulin levels and increase insulin sensitivity.
Insulin has many functions. Insulin is responsible for allowing cells to absorb sugar and amino acids from bloodstreams, which can then be used for energy and maintenance of muscle.
A little insulin can go a long way. It can even be dangerous to take too much insulin.
Diabetes, inflammation, heart disease, and cancer are all linked to high insulin levels. They are also linked to insulin resistance.
Many forms of exercise have been shown to increase insulin sensitivity and decrease insulin levels. These include aerobic exercise, strength training, endurance exercise, and strength training.
Exercise increased insulin sensitivity and levels of adiponectin in obese women. This hormone has anti-inflammatory and regulates metabolism.
Physical activity may help increase levels of muscle-maintaining hormones such as testosterone, IGF-1, and DHEA that decrease with age.
Even if you are unable or unwilling to do vigorous exercise, regular walking can increase your hormone levels and possibly improve your strength and quality of life.
While a combination of resistance training and aerobic training appears to be the most effective, any type of exercise is beneficial.
3. Avoid Sugar and Refined Carbs
Sugar, refined carbs, and other sugary foods have been linked with a variety of health issues.
These foods can be avoided or minimized to optimize hormone function and prevent obesity, diabetes, and other diseases.
Research has consistently shown that fructose can raise insulin levels and promote insulin resistance in obese and overweight people with diabetes or prediabetes.
Importantly fructose is at least half the sugar in most kinds of sugar. This includes natural sugars like honey and maple syrup as well as high-fructose corn syrup and refined table sugar.
One study found that prediabetes patients experienced similar insulin levels and insulin resistance increases whether they consumed honey, sugar, or high-fructose corn syrup.
A large number of adults and teens may also be susceptible to insulin resistance from eating high-carbohydrate diets such as white bread or pretzels.
A low- or moderately-carbohydrate diet that is based on whole food can reduce insulin levels in obese and overweight people with prediabetes, as well as other insulin-resistant conditions such as polycystic ovary syndrome (PCOS).
4. Learn to Manage Stress
Your hormones can be affected by stress. Stress can affect cortisol (also known as adrenaline) and adrenaline (also called epinephrine).
Cortisolhas been called “the stress hormone” as it helps your body deal with long-term stress.
Adrenaline, also known as “fight-or-flight”, is a hormone that gives your body an energy boost to react to immediate danger.
These hormones are now triggered by our busy and often overwhelming lives, which is quite a change from hundreds of years ago when they were mostly triggered by predatory threats.
Chronic stress can cause cortisol levels in the body to stay elevated. This can lead to obesity and excessive calorie intake, as well as increased belly fat.
High adrenaline levels can lead to anxiety, rapid heartbeat, and high blood pressure. These symptoms can be quite short-lived, as adrenaline, unlike cortisol is less likely to become chronically high.
Research shows that you can lower your cortisol levels if you engage instress-reducing methods such as meditation, yoga, and relaxing music.
According to a 2005 review, massage therapy did not reduce cortisol levels by on average 31% but also increased levels serotonin and dopamine levels by 28% and 31% respectively.
Even if you don’t have the time, try to dedicate at least 10-15 minutes per week to stress-relieving activities.
5. Consume Healthy Fats
High-quality natural fats can help you reduce your appetite and insulin resistance.
Medium-chain Triglycerides(MCTs), are unique fats that the liver uses immediately to provide energy.
They are known to lower insulin resistance in obese and overweight people as well as people with diabetes.
Coconut oil, palm oil, and pure MCT oils are all rich in MCTs.
Study results from healthy adults and people with diabetes, prediabetes, and fatty liver suggest that monounsaturated fats in olive oil, nuts, and dairy fats may increase insulin sensitivity.
Studies have also shown that eating healthy fat at meals can trigger the release of hormones that help you feel fuller and more satisfied.
Trans fats, on the other hand, have been shown to increase insulin resistance and belly fat storage.
Consume healthy fats at every meal to optimize hormone health.
6. Avoid Overeating and Undereating
Hormonal shifts can lead to weight problems if you eat too much or too little.
Insulin resistance is a result of insulin resistance. Obese people are more likely to overeat and have higher insulin levels.
One study found that insulin-resistant obese adults who ate 1,300-calorie meals had nearly twice the insulin levels of lean individuals and insulin-sensitive obese people who ate identical meals.
However, cutting back on calories too often can lead to an increase in cortisol levels, which can cause weight gain.
A study showed that limiting food intake to less than 1,200 calories per person per day leads to higher cortisol levels.
A 1996 study found that low-calorie diets can cause insulin resistance in certain people. This is something you might expect to observe in diabetics.
You can maintain hormonal balance and a healthy weight by eating within your calorie range.
7. Drink Green Tea
Green Tea is one of the most healthful beverages.
It contains metabolism-enhancing caffeine and an antioxidant called epigallocatechin Gallate (EGCG), which has been credited for many health benefits.
Green tea consumption may raise insulin sensitivity and decrease insulin levels in healthy individuals as well as those who have insulin-resistant conditions such as obesity or diabetes.
One detailed analysis of 17 studies revealed that green tea was linked to significantly lower fasting insulin levels in the highest-quality studies
A few controlled trials showed that green tea did not reduce insulin resistance or levels in comparison to a placebo. These results could be due to individual responses.
Green tea is good for your health and may even improve insulin response. You may consider having one to three cups of green tea per day.
Also read: 7 Finest Ways To Conquer Anxiety
8. Eat Fatty Fish Often
Fatty fish is the best source for long-chainOmega-3 fatty acids. They have remarkable anti-inflammatory properties.
They may also be beneficial for hormonal health. This includes lowering levels of stress hormones adrenaline and cortisol.
One small study found that omega-3 fats had a positive effect on men’s mental performance during a mental stress test.
A study showed that men who ate a diet high in omega-3 fats over three weeks experienced significantly lower cortisol levels and epinephrine increases than those who ate regular diets.
Some studies also found that long-chain omega-3 fatty acids can be used to reduce insulin resistance in obesity, polycystic Ovary Syndrome, and gestational diabetes.
Gestational diabetes is a condition that occurs in pregnant women who have not had diabetes before becoming pregnant. It is similar to type 2 diabetes and hashigh blood sugar.
One study found that women suffering from gestational diabetes consumed 1,000 mg of omega-3 fats daily for six weeks.
The omega-3 group saw significant decreases in insulin resistance, insulin levels, and inflammation markers C-reactive protein (CRP), compared to women who were given a placebo.
Two or more portions per week of fatty fish such as salmon, herring, mackerel, and sardines are recommended for optimal health.
9. Get Consistent, High-Quality Sleep
Your health is going to suffer no matter what you eat and how much you exercise. your health will suffer you don’t get enough restorative sleep
Inadequate levels of hormones such as insulin, cortisol, and ghrelin have been linked to poor sleep.
One study found that men who slept for less than five hours per night experienced a 20% decrease in insulin sensitivity.
Another study examined the effects of sleep restrictions on young healthy men.
Their leptin decreased by 18% and their ghrelin rose by 28% when they were restricted from sleeping for two days. The men also craved high-calorie and high-carb food
It’s not just the amount of sleep that matters. It is important to get quality sleep.
You need uninterrupted sleep to allow your brain to cycle through each stage of the sleep cycle. This is particularly important for the release of growth hormone, which happens mainly at night in deep sleep.
You should aim to get at least seven hours of qualitysleep each nightin order to maintain a healthy hormonal balance.
10. Stay Away From Sugary Beverages
Sugar is bad in any form. liquid sugar seems to be the most harmful.
Research suggests that large quantities of sugar-sweetened drinks may increase insulin resistance in obese and overweight adults as well as children.
One study found that overweight people who consumed 25% of their calories from high-fructose drinks experienced higher blood insulin levels, decreased insulin sensitivity, and increased belly fat storage.
Research has also shown that sugary drinks can lead to high-calorie intake. This is because they don’t trigger the same hunger signals as eating solid food.
It may be the best thing you can do for your balance hormones to avoid sugar-sweetened drinks.
The Bottom Line
Hormones play a vital role in your overall health. Your body needs them in specific amounts to function at its best.
Hormonal imbalances can increase your risk of diabetes, obesity, heart disease, and other health issues.
Although you cannot control the effects of aging and other factors, there are steps you can take that will help your hormones work optimally.
Healthy lifestyle choices, regular exercise, and healthy food choices can all help balance your hormone.