Know How To Balance Your Hormones Naturally
The endocrine glands in the body normally produce the right amount of each hormone needed for different bodily processes. However, thanks to our faced-paced lifestyles, hormonal imbalance is becoming very common. Moreover, some hormones recede with age. Plus there are some people who have a more dramatic decrease than other individuals.
Don’t lose heart as a nutritious diet and a healthy lifestyle can improve hormonal health.
Here is how to balance your hormones naturally,
1) Consume enough protein
Consuming sufficient amount of protein is very important. Dietary protein provides amino acids that the body cannot make by itself and have to be ingested every day to maintain muscle, bone and skin health.
Also, protein has a role to play in the release of hormones to control appetite and intake of food.
For good health, experts recommend consumption of at least 20 to 30 g of protein in every meal.
2) Regular exercise
Hormonal health can be strongly influenced by physical activity. One major positive effect of exercising is the reduction in insulin levels and increase in insulin sensitivity.
High levels of insulin are linked to inflammation, heart disease, cancer and diabetes. Moreover, they are connected to insulin resistance which is a condition in which your cells do not respond correctly to the signals made by insulin.
The physical activities such as aerobic exercise, endurance training, strength training are known to be helpful. Those who cannot perform vigourous exercise can even get benefitted by regular walking.
3) Say no to sugar and refined carbs
Sugar and refined carbs are known to cause lots of health problems. Avoiding them altogether is instrumental in balancing hormones and keeping obesity, diabetes and other diseases at bay.
Diets with low or moderate carbs with more of whole foods can be helpful in reducing insulin levels in overweight/obese people with prediabetes and conditions such as PCOS.
4) Manage stress
Stress can disrupt hormones, mainly cortisol and adrenaline. Cortisol is a stress hormone that helps the body cope up with stress in the long term. Adrenaline or the fight-or-flight hormone gives the body an energy boost to help respond to immediate threat. Hundreds of years ago these hormones were produced only when there was a danger from predators. However, today they can be triggered by the overwhelming lifestyles of people.
Chronic stress makes cortisol levels to stay elevated and this can cause obesity. On the other hand, adrenaline is less likely to get chronically elevated. Its symptoms are short-lived.
You can lower levels of cortisol with help of yoga, massage, listening to soothing music and meditation. Devote at least 10 to 15 mins a day to such stress reducing activities.
5) Eat healthy fats
It is essential to consume foods with healthy fats at every meal to manage hormone health. Avoid foods that contain unhealthy trans fats. Eat more of MCTs that are found in palm oil, coconut oil and pure MCT oil. Dairy fats, nuts and olive oil are also beneficial.
6) Avoid eating too much or too little
Eating too much or too less can cause hormonal shifts leading to weight issues. Consume calories within your calorie range so that you can maintain a healthy weight and balance your hormones. Have a diet plan of at least 1,200 calories a day for good health.
Green tea is a healthy drink. Studies say that it can help improve insulin response plus it has many other health benefits to offer too. You should make it a part of your daily diet if you want to manage your hormones.
8) Eat fatty fish
9) Sleep well
Even if you eat healthy you will suffer if you have a lack of sleep. Poor sleep causes hormonal imbalances by decreasing the fullness hormones, causing insulin resistance, increasing stress and hunger hormones and reducing growth hormones. The quality of sleep is of more importance than the quantity of sleep. The brain requires uninterrupted sleep so that it can go through all the 5 stages of the sleep cycle. Sleep soundly at least for 7 hours every night.
10) Eat fibre
A diet high in fibre improves insulin sensitivity and is beneficial for hormones that control food intake, hunger and fullness.
11) Consume eggs
Eggs are extremely nutritious and they help in reducing insulin resistance. They keep you full for longer and help in suppressing your appetite. So you should include them in your diet.
Hope you liked this post on how to balance your hormones naturally!
You may also like reading-
- What You Need To Know About The Hormone Leptin!
- Top 7 Hormone Balancing Tips
- 6 Hormones That Cause Weight Gain In Women
- How Hormones Can Affect Your Eating Habits And Weight Loss Goals?