Our hormones are responsible for an unimaginable amount of bodily functions. However, pinpointing a hormonal imbalance can often seem like finding a needle in a haystack. Probably, thanks to all the unrelated symptoms like weight loss or weight gain, fatigue, depression, and acne, to name a few. Not to mention, the many elements that interfere with them – even your gut is responsible for your hormones.
If, after talking with your doctor, you’ve both determined there’s a hormonal imbalance happening, don’t despair. There is some good news. There are many ways to re-calibrate your hormones, both with and without medication. The following are some of the best natural remedies to help with hormonal imbalances.
Natural Ways to Balance Your Hormones
Beyond including natural remedies into your self-care routine, balancing your hormones is about making life-long commitments to change your lifestyles. Just about everything we eat, do, or don’t do can have immediate effects on our hormones. If you’re serious about managing your hormonal imbalance once and for all, it’s time to start making these changes.
1. Learn to Manage Your Stress
Stress has a direct say in how your body produces cortisol and adrenaline. Cortisol helps your body cope with stress, while adrenaline activates your “fight-or-flight” response. Elevated levels of these hormones can lead to obesity and increased belly fat. Research has shown that meditation, yoga, massages, and even listening to relaxing music can all help reduce chronic stress symptoms.
2. Exercise More
Maintaining an active lifestyle will do wonders for your health, as well as help you manage your stress levels and keep your hormones balanced. Even regularly, walking has shown to be effective at increasing muscle-maintaining hormones. Aerobic exercise, endurance activities, and strength training are all excellent ways to balance your hormones.
3. Eat More Protein
Consuming the right amount of protein is paramount for overall health. To maintain proper hormonal health, most experts recommend a minimum of 20-30 grams of protein per meal. Make sure to add high-protein foods at each meal to reach your daily protein intake goals.
4. Add More Healthy Fats
At some point, consuming fats got a bad reputation. However, indulging in healthy fats has shown to help people feel fuller and satisfied after eating, thus preventing overeating. Ideally, each meal should contain one serving of healthy fats to optimize hormone health. Just remember to stay away from unhealthy trans fats, which are the ones linked to trouble.
5. Stay Away from Sugars
Over and over again, studies have shown that consuming sugar increases insulin levels and promotes insulin resistance. On the other hand, diets low or with a moderate sugar intake show levels of reduced insulin and help regulate conditions such as polycystic ovary syndrome (PCOS), as well as hormonal imbalances.
6. Follow a High-Fiber Diet
Overall, people who follow a diet rich in high-fiber foods have shown improvements in insulin sensitivity and hormones related to hunger control. Both soluble and insoluble fiber sources are said to play a significant role in balancing hormones related to fullness and food intake.
Things to Keep in Mind
As you probably already know, men and women’s bodies have different needs and hormonal balances. The same applies to children. Make sure you’re talking to your doctor about your body’s specific needs when it comes to finding hormonal balance.
For Women: Limit Dairy
Women who are concerned with reproductive hormone levels should limit dairy products. One large study noticed that women who eat dairy had a significant reduction in some reproductive hormones. Not to mention, researchers also saw a link between consuming yogurt and cream-based products and missing ovulation. Although the relationship remains unclear, we need more research. Consider looking for a dairy alternative.
For Men: Avoid Alcohol
Although most people believe drinking alcohol in a moderate amount is considered healthy, one study disagrees. Researchers found that even the smallest alcohol consumption can disrupt hormone balance in young men. Reduced sperm quality and testosterone imbalances can all be linked to alcohol consumption.
For Children: Reduce Processed Carbohydrates
Anything from baked goods to white brad can contribute to insulin resistance, especially in young children. One study analyzed the link between diets high in processed carbs and found that eliminating these foods can significantly reduce the risk of insulin resistance.
A Word from GR8NESS
Remember, your body is unique. Almost 70% of women are unaware their symptoms are linked to hormonal imbalances. If you’re noticing inexplicable weight gain, fatigue, constipation, unexplained weight loss, and even an increased heart rate, these are all signs of a hormonal imbalance. Reach out to your doctor and discuss your symptoms.