How to balance Hormones?

Hormones are body’s chemical messengers that are produced by glands in the endocrine system. Hormones travel through the bloodstream to the tissues and organs, delivering messages that tell the organs what to do and when including metabolism and reproduction. 

Hormonal imbalances occur when there is too much or too little of a hormone in the bloodstream. Because of their essential role in the body, even small hormonal imbalances can cause side effects throughout the body.

Hormones are important for regulating most major bodily processes, so a hormonal imbalance can affect a wide range of bodily functions. Hormones help to regulate:

1. metabolism and appetite
2. heart rate
3. sleep cycles
4. reproductive cycles and sexual function
5. general growth and development
6. mood and stress levels
7. body temperature

Men and women alike can be affected by imbalances in insulin, steroids, growth hormones, and adrenaline. Women may also experience imbalances in estrogen and progesterone levels, while men are more likely to experience imbalances in testosterone levels.

Symptoms

Symptoms in women

In women, the most common Trusted Source hormonal imbalance is polycystic ovary syndrome (PCOS). Your normal hormonal cycle also changes naturally during:

1. puberty
2. pregnancy
3. breastfeeding
4. menopause

Symptoms of a hormonal imbalance specific to women include:

1. heavy or irregular periods, including missed periods, stopped period, or frequent period
2. hirsutism, or excessive hair on the face, chin, or other parts of the body
3. acne on the face, chest, or upper back
4. thinning hair or hair loss
5. weight gain or trouble losing weight
6. darkening of skin, especially along neck creases, in the groin, and underneath breasts
7. skin tags
8. vaginal dryness
9. vaginal atrophy
10. pain during sex
11. night sweats

Symptoms in men

Testosterone plays an important role in male development. If you aren’t producing enough testosterone, it can cause a variety of symptoms.

In the adult male, symptoms include:

1. development of breast tissue
2. breast tenderness
3. erectile dysfunction
4. loss of muscle mass
5. decreased sex drive
6. infertility
7. decrease in beard and body hair growth
8. osteoporosis, the loss of bone mass
9. difficulty concentrating
10. hot flashes

Symptoms in children

Puberty is the time when boys and girls start producing sex hormones. Many children with delayed puberty will go on to experience normal puberty, but some have a condition called hypogonadism. Symptoms of hypogonadism include:

In boys:

1. muscle mass doesn’t develop
2. voice doesn’t deepen
3. body hair grows sparsely
4. penis and testicular growth is impaired
5. excessive growth of the arms and legs in relation to the trunk of the body
6. gynecomastia, the development of breast tissue

In girls:

1. period doesn’t begin
2. breast tissue doesn’t develop
3. growth rate doesn’t increase

Causes of Hormonal Imbalance

There are many possible causes for a hormonal imbalance. Causes differ depending on which hormones or glands are affected. Common causes of hormonal imbalance include:

1. diabetes
2. hypothyroidism, or underactive thyroid
3. hyperthyroidism, or overactive thyroid
4. hypogonadism
5. Cushing syndrome
6. thyroiditis
7. hyperfunctioning thyroid nodules
8. hormone therapy
9. tumors (benign or cancerous)
10. congenital adrenal hyperplasia
11. eating disorders
12. medications
13. stress
14. adrenal insufficiency
15. pituitary tumor
16. injury or trauma
17. cancer treatments

Causes unique to women

Many causes of hormonal imbalance in women are related to reproductive hormones. Common causes include:

1. menopause
2. pregnancy
3. breastfeeding
4. PCOS
5. premature menopause
6. hormone drugs like birth control pills
7. primary ovarian insufficiency

Balance Hormone Naturally

Hormonal imbalance can impact mood, appetite, and overall health. It plays a major role in controlling your appetite, weight and mood, among other things.Even small changes in hormone levels can result in adverse effects, including extra stress on the body. Symptoms can grow worse over time, and a hormonal imbalance can lead to chronic issues. 

However, certain foods can help balance out your hormones, and including these foods in your diet can help level out your body and improve your overall health without having to take any medication. Everyone's body reacts differently, incorporating these health foods can help to at least ensure a healthy diet, which can keep your body functioning optimally.

Add Eggs

Eggs are one of the most nutritious foods on the planet. They have been shown to beneficially affect hormones that regulate food intake, including lowering levels of insulin and reducing appetite.

More, they felt fuller and ate fewer calories over the next 24 hours after eating the eggs. Importantly, these positive effects on hormones seem to occur when people eat both the egg yolk and egg white.

For instance, another study found that eating whole eggs as part of a low-carb diet increased insulin sensitivity and improved several heart health markers more than a low-carb diet that included only egg whites.

Drink Green Tea

Green tea is one of the healthiest beverages around. In addition to metabolism-boosting caffeine, it contains an antioxidant, which has been credited with several health benefits.

Consuming green tea may increase insulin sensitivity and lower insulin levels in both healthy people and those with insulin-resistant conditions like obesity and diabetes. In one detailed analysis of 17 studies, the highest-quality studies linked green tea to significantly lower fasting insulin levels.

Since green tea has other health benefits and most studies suggest that it may provide some improvement in insulin response, you may want to consider drinking one to three cups per day.

Eat Fatty Fish Often

Fatty fish is the best source of long-chain omega-3 fatty acids, which have impressive anti-inflammatory properties. They may also have beneficial effects on hormonal health, including reducing levels of the stress hormones cortisol and adrenaline.

A small study observed the effect of consuming omega-3 fats on men's performance on a mental stress test. In addition, some studies have found that increasing your intake of long-chain omega-3 fatty acids may reduce insulin resistance related to obesity, poly-cystic ovary syndrome and gestational diabetes.

Gestational diabetes occurs during pregnancy in women who did not have diabetes prior to becoming pregnant. Like type 2 diabetes, it is characterized by insulin resistance and elevated blood sugar levels. For optimal health, include two or more servings per week of fatty fish like salmon, sardines, herring and mackerel.

High-Quality Sleep

Your health will suffer if you do not get enough  sleep. No matter how nutritious your diet is and how much exercise you get.

Poor sleep has been linked to imbalances of many hormones, including insulin and growth hormone. In one study of men whose sleep was restricted to five hours per night for one week, insulin sensitivity decreased by 20%, on average. In addition, the men craved high-calorie, high-carb foods.

Your brain needs uninterrupted sleep that allows it to go through all five stages of each sleep cycle. This is especially important for the release of growth hormone, which occurs mainly at night during deep sleep. To maintain optimal hormonal balance, aim for at least seven hours of high-quality sleep per night.

Avoid Sugary Beverages

Sugar in any form is unhealthy. However, liquid sugars appear to be the worst by far.

Studies suggest large amounts of sugar-sweetened beverages may contribute to insulin resistance, especially in overweight and obese adults and children. Additionally, research has shown that drinking sugary beverages leads to excessive calorie intake because it does not trigger the same fullness signals that eating solid foods does.

Avoiding sugar-sweetened beverages may be one of the best things you can do to improve your hormone balance.

High-Fiber Diet

Fiber, especially the soluble type, is an important component of a healthy diet.

Studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full and satisfied. Although soluble fiber tends to produce the strongest effects on appetite and eating, insoluble fiber may also play a role.

To protect against insulin resistance and overeating, make sure you eat fiber-rich foods on a daily basis.

Stop overeating 

Regularly overeating may lead to metabolic issues in the long term, but a study in Obesity found that even short-term overeating changes circulating levels of fats and increases oxidative stress.

The researchers also point to an increase in ceramides, which are fat cells in the skin, noting that a significant increase may promote insulin resistance. They call for further research into this area.

Stop undereating

On the other hand, cutting your calorie intake too much can increase levels of the stress hormone cortisol, which is known to promote weight gain when it is elevated.

One study found that restricting food intake to less than 1,200 calories per day led to increased cortisol levels. Eating within your own personal calorie range can help you maintain hormonal balance and a healthy weight.

Eat Enough Protein

Consuming an adequate amount of protein is extremely important. Dietary protein provides essential amino acids that your body can not make on its own and must be consumed every day in order to maintain muscle, bone and skin health. In addition, protein influences the release of hormones that control appetite and food intake.

More, they experienced an increase in metabolism and fat burning. This is easy to do by including a serving of these high-protein foods at each meal. Consuming adequate protein triggers the production of hormones that suppress appetite and help you feel full. Aim for a minimum of 20–30 grams of protein per meal.

Regular Exercise

Physical activity can strongly influence hormonal health. A major benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity. Insulin is a hormone that has several functions. One is allowing cells to take up sugar and amino acids from the bloodstream, which are then used for energy and maintaining muscle. However, a little insulin goes a long way. Too much can be downright dangerous.

High insulin levels have been linked to inflammation, heart disease, diabetes and cancer. They are connected to insulin resistance, a condition in which your cells do not respond properly to insulin's signals. Many types of physical activity have been found to increase insulin sensitivity and reduce insulin levels, including aerobic exercise, strength training and endurance exercise.

Although a combination of resistance and aerobic training seems to provide the best results, engaging in any type of physical activity on a regular basis is beneficial. Performing strength training, aerobics, walking or other forms of physical activity can modify hormone levels in a way that reduces the risk of disease and protects muscle mass during the aging process.

Manage Stress

Stress can affect havoc on your hormones.  A study points to a link between stress, the endocrine system, and hormone levels. The researchers argue that the link is strong, with even a low level of stress causing an endocrine response.

Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to factors such as obesity, changes in mood, and even cardiovascular issues.

For this reason, it is important to find ways to reduce stress. A study in the journal, Source suggests that the simple act of listening to music reduces stress, especially if the person is intending to relax. Engaging in stress-reduction behaviors like meditation, yoga, massage and listening to soothing music can help normalize your levels of the stress hormone cortisol.

Consume Healthy Fats

Including high-quality natural fats in your diet may help reduce insulin resistance and appetite. They have been shown to reduce insulin resistance in overweight and obese people, as well as in people with diabetes .

Dairy fats and monounsaturated fat in olive oil and nuts also seem to increase insulin sensitivity, based on studies in healthy adults and those with diabetes, prediabetes, fatty liver and elevated triglycerides.

Additionally, studies have shown that consuming healthy fat at meals triggers the release of hormones that help you feel full and satisfied. On the other hand, trans fats have been found to promote insulin resistance and increase the storage of belly fat . To optimize hormone health, consume a healthy fat source at each meal.

Takeaway

Hormones affect a wide range of bodily functions, and even small imbalances can have significant consequences. For some people, making dietary and lifestyle changes can restore a healthy balance.

The strategies in this article may help, but anyone concerned about their hormone levels should consult a physician.