What helps balance hormones naturally
Are you suffer from hormonal imbalance? Hormones are chemical messengers that have a profound effect on your physical, emotional, and mental health.
It is to maintain the right hormonal balance as they control your mood and weight.
In today’s article, we’ll explain nine ways to balance hormones naturally. Can exercising help? Do proteins and healthy fats make a difference? We’ll be talking about all this and more.
As it turns out, eggs help balance hormones naturally. The eggs provide mainly come from protein, which is a vital nutrient.
- Eat zero 8 grams of protein per kilogram of body weight daily. And eggs are rich in protein along with other micronutrients.
- Eating two to three scrambled eggs daily is more than 50% of your daily protein requirements.
- Ghrelin, also known as the hunger hormone, is responsible for increasing food intake. It promotes fat storage, so eating eggs may losing weight.
- A win-win for sure. Dietary protein also contains amino acids that your body cannot produce on its own.
- It maintains healthy muscles, bones, and skin. Amino acids also help your body produce insulin and growth hormones.
- Additionally, the consumption of protein stimulates the production of hormones such as PYY and GLP.
- One, these hormones promote the feeling of satiety and fullness. Eventually, protein consumption encourages healthy metabolism and fat burning.
So make sure your meals include protein daily.
2- Replace refined sugar
Replace refined sugar and carbs with healthy substitutes. Almost every health expert advises us to cut sugar and carbs.
- We often read about how they lead to numerous health issues. One of them is a hormonal imbalance. The good news is you can replace them with healthier options.
- Experts say that sugar is responsible for several issues, including metabolic disease and insulin resistance.
- Eliminating sugar and refined carbs from your diet may help prevent obesity, diabetes, and another disease.
- Sugar intake negatively influences one of the most powerful hormones in the body insulin. Meals high in sugar cause insulin spikes that can lead to lower levels of SHBG.
- SHBG, an acronym for sex hormone binding globulin, is a protein that binds excess testosterone and estrogen in the blood.
- So when you’re low on SHBG, your hormone level in the blood rises. This sneakiest form of sugar is high fructose corn syrup, which is often used as a sweetener in packaged foods and drinks.
- Consuming these daily can affect your insulin levels and cause hepatic glucose intolerance.
- So your best bet to avoid hormonal balance is to replace sugar and refined carbohydrates with healthier options.
For instance, instead of white bread and packaged snacks. You can eat whole grain bread, snack on fruits and nuts, and replace cold drinks with healthier options like smoothies made from yogurt, flowers made from nuts, and coconut flour are great alternatives as well.
3- Practice diaphragmatic breathing
Stress is never good for your body. It can wreak havoc on your hormones. You need to destress along with other corrective measures.
- One such effective technique is diaphragmatic breathing. Diaphragmatic breathing or deep breathing is an integrative body-mind practice for dealing with stress and psychosomatic conditions.
- You already know your emotions are closely related to your hormones. For example, fear is a powerful emotion that affects the level of cortisol in your body.
- Cortisol is produced by the adrenal gland and helps your body respond to stress or danger.
- An imbalance of cortisol levels can cause heart disease, affect digestion and negatively impact sleep.
- High cortisol levels have been linked to depression. Diaphragmatic breathing has the potential to improve cognitive performance and reduce stress by lowering cortisol levels.
- Practice deep breathing for 15 to 20 minutes twice a day to relieve stress. It promotes relaxation and enhances your ability to pay attention.
Besides relieving your stress, it may help in coping with symptoms of posttraumatic stress disorder.
4- More Organic, Less Processed
We keep hearing from everyone how organic foods are better than processed, but we often don’t follow this advice.
Maybe now’s the time to steer away from processed foods, as they can lead to hormonal imbalance.
- They have loads of chemicals, harmful preservatives, and high sodium sugar content.
- Processed foods usually contain pesticides, fertilizers, and growth hormones that can crash your endocrine system.
- The endocrine system is responsible for producing hormones that regulate your metabolism, growth, sleep, and mood.
- In the meat and dairy industry, producers inject synthetic hormones such as Zeneastrogens and testosterone into livestock to increase production.
- Zine estrogens mimic estrogen and confuse your internal organs. Its environmental exposure can cause issues in the reproductive system, lungs, kidneys, and brain.
- Besides all of this, processed carbs, like white bread and baked products, may also contribute to insulin resistance.
- Experts suggest there is a direct link between high-carb diets and insulin resistance, especially in children.
- Moreover, genetically modified food can cause depression, cancer, and birth defects, so sticking to an organic diet will ensure your hormonal health.
- The best way to keep hormones within the charts is to limit your consumption of processed food.
- Switch your morning cereal to oatmeal topped with walnuts almonds and pistachios.
- Boil garbanzo beans and use them in your salad along with delicious dressing cooked from scratch.
5- The seed cycle can be your best friend
Seed cycling is an excellent way to balance hormones and ease the symptoms of menopause. You can rotate flax, pumpkin, sesame, and sunflower seeds throughout the month.
- Seed cycling helps your body balance certain hormones like progesterone and estrogen during the menstrual cycle.
- In the follicular phase, one, tablespoon of ground flax and pumpkin seeds are consumed daily. Similarly, in the luteal phase one, a tablespoon of sunflower and sesame seeds is taken.
- The phytoestrogens and flax seeds may help balance the level of estrogen needed. Zinc from pumpkin seeds is also thought to promote progesterone.
- A type of polyphenol in sesame seeds prevents a high level of estrogen. Vitamin E and sunflower seeds boost progesterone levels.
- Continuing this cycle for three months may reduce symptoms of PMS. Some women also experience less water retention and fewer menstrual cramps.
6- Eat healthy fats
Your body needs healthy fats for optimal functioning. Otherwise, there are high chances you’ll end up with a hormonal imbalance.
- Including healthy fats in your diet helps reduce insulin resistance. It balances hormones that affect your appetite, metabolism, and the feeling of satiety.
- Healthy fats are also imperative for good health because they promote the absorption of fat-soluble vitamins A-D-E and K.
- Healthy fats are responsible for maintaining healthy cholesterol, HDL, and reducing the harmful bad type of cholesterol.
- Medium-chain triglycerides MCTs are healthy fats used by the liver for immediate purposes. These fats may reduce insulin resistance.
- In obese and diabetic people, you can get medium-chain fatty acids from coconut oil.
- Eating healthy fats can also trigger the release of hormones that promote the feeling of satiety.
- Omega three fatty acids are crucial for maintaining a healthy hormonal balance. You can opt for coconut oil and olive oil To get enough healthy fats from your diet.
Nuts like almonds, walnuts, and macadamia are also great sources. And of course, nobody can deny how rich avocados are in healthy fats.
Whether you like it or not, physical exercise has multiple benefits and promotes a healthy balance hormones naturally.
- To get your endocrine system to work efficiently, exercising regularly may help. Exercise is beneficial in increasing insulin sensitivity, and reducing insulin levels in the blood.
- Exercises like aerobic endurance, resistance, and strength training have a positive impact on your hormonal health.
- Including physical exercise in your daily routine may also assist levels of muscle-maintaining hormones like testosterone that decline with age.
However bored or tired you may feel, stick to your exercise schedule.
8- No binging, no starving
Eating too much or too little can lead to a hormonal imbalance that may also result in weight fluctuations.
- Overeating impairs brain insulin function and reduces insulin sensitivity, making you prone to several health issues.
- It can also cause metabolic problems in the long term. Binge eating has been linked to damage caused by oxidative stress.
- Even short-term overeating has been linked to insulin resistance by experts. Decreasing your calorie intake can drastically trigger your body to release the stress hormone cortisol.
- High cortisol levels lead to rapid weight gain, muscle weakness, high blood pressure, and several other symptoms.
So if you wish to maintain healthy hormone levels, tailor your diet carefully. No binge eating, no starving.
9- Green tea
Everything about this healthy beverage is pure love. If you want a wonderful hormonal balance, stick to green tea.
Green tea contains metabolism-boosting caffeine along with an antioxidant called Epigallocatechin gallate e GCG, which offers several health benefits.
Experts suggest that drinking green tea promotes insulin sensitivity and lower insulin levels in healthy people, not to mention it reduces insulin resistance.
Are you considering following any of these tips? Do you follow any of these tips already? Let us know in the comments below.