Habits That Balance Hormones Naturally

Hormones are an integral part of our endocrine system and function together in symphony. Hormones send messages to almost every cell in our body, including our nervous and reproductive systems. Therefore, it is not surprising when science suggests that hormones have a huge impact on our well-being, especially in women as the imbalance can trigger various conditions including unexplained fatigue, PCOS, hypothyroidism, mood swings, endometriosis, fibroids, and PMMD.

Habits That Can Restore Hormone Balance

Some factors are beyond our control, however, there are plentiful habits that can help restore a healthy hormone balance and some of them are as follows:

1. Engage in regular exercise 

Physical activities are known to influence hormone health. Besides improving blood flow to different parts of the body, regular exercise increases hormone receptor sensitivity.  

It brings specific effects on your hormones and over time, it may prevent overeating. You do not necessarily have to hit the gym, but even short and simple exercise sessions can help regulate your hormone levels while also controlling your appetite. One of the other major benefits of exercise is its ability to increase insulin sensitivity. Workouts including strength training, high-sensitivity interval training, and cardio are proven to bring positive effects on your insulin levels. 

2. Maintain a moderate weight 

Weight gain or obesity is directly linked to the development of insulin resistance while losing weight is strongly related to improvements in insulin resistance. Obesity is considered to be one of the most relevant causes that leads to hormonal complications. However, plentiful studies have proven that weight loss may reverse all imbalances, protecting you against all the complications.

3. Eat sufficient protein 

Proteins are essential for our body to work properly. It contains several substances that help maintain hormone levels. 

The lack of protein in the body leads to hormonal imbalances and incorporating them in the right amounts is one of the natural methods available to bring the hormones back to normal. You can opt for your favorite source of protein- either animal or plant sources. 

4. Take adequate sleep 

Sleep affects almost all the hormones in the body, especially the ones that are directly related to hunger and stress. Inadequate sleep often causes hormones to drop or spike. Studies show that at least 7 hours of sleep is mandatory for a person. Several scientists have also suggested that a great day begins with a great night’s sleep. 

Reading before bed, going to bed roughly at the same time, stretching, or listening to music right before sleep will help promote a peaceful night’s sleep. 

5. Take good care of your gut health

Our guts contain trillions of bacteria both good and bad, but the probiotics in our guts are responsible for regulating hormones to give us a feeling of fullness and modulate insulin resistance. 

6. Lower your sugar intake 

Sugar is said to be the villain among all the foods. Therefore, minimizing added sugars is instrumental in reducing the risk of obesity, optimizing hormone function, and avoiding diabetes and other diseases.

Sugar-sweetened beverages are the primary source of added sugars. The consumption of such items disrupts the gut microbiome which in turn leads to hormonal imbalance. 

7. Consume healthy fats 

Healthy fats like medium-chain triglycerides (MCTs) are less likely to promote insulin resistance. Such fats are more likely to be taken up directly by your liver, to turn them into energy, while also promoting increased calorie burning. 

Alongside MCTs, there are healthy fats such as omega-3s that are scientifically proven to increase insulin sensitivity and reduce inflammation. 

8. Drink green tea 

Green tea is the second most healthy beverage after water. It is enriched with antioxidants that boost metabolic health as well as manage oxidative stress. As per a study conducted in 2013, green tea helps regulate insulin levels. 

9. Quit alcohol consumption and smoking 

While most people believe that small amounts of alcohol cause no harm, research shows even modest alcohol consumption could disrupt the hormone levels. Regular alcohol consumption is also related to reduced sperm quality. Just like alcohol, tobacco may also disrupt the levels of certain hormones. 

10. Avoid overeating 

Overeating is associated with metabolic issues. Even short-term overeating changes the rhythm of fat circulation and also causes oxidative stress. It alters the level of certain hormones and therefore overeating is never encouraged.

Read More: PCOS Vs Endometriosis: A Woman’s Guide To Understanding The Difference

Conclusion

Hormones play a crucial role in ensuring the overall wellness of a person. Your body typically produces hormones in precise amounts, but your lifestyle can interrupt the natural production of hormones. Not only the sedentary lifestyle but also the Western dietary patterns may negatively affect the hormonal environment. Incorporating the recommended changes into your life may help you bring your hormone levels back to normal.