Hormone Imbalance
Ways to balance hormone’s naturally
Hormones
There are 50 hormones in your body. They run through your bloodstream to your organs and tissue, their little chemical couriers. If you have an imbalance of your hormones, it can make you ill, causing damage to your health. These hormones control; mood, growth, sexual health, metabolism, and reproduction.
There are five main hormones in your body: insulin, estrogen, testosterone, melatonin, and cortisol.
- Insulin -Is released in your pancreas, allowing your liver, organs, and fat to consume glucose to use as energy. It’s also known as the fat-storage hormone. It regulates many metabolic processes in your body. If your body either doesn't make enough or use insulin properly, it collects in your body and can cause diabetes.
- Estrogen -Is the female sex hormone that is released by women's ovaries. It also is a component in developing; pubic hair, breasts, controls periods and is involved in bone formation, blood clotting, and healthy skin and nails. Low estrogen can cause depression. In menopause, it can cause hot flashes, low sex drive, and weight gain.
- Testosterone -Is the male sex hormone made in male testicles and female ovaries. Linked with sex drive, muscle and bone mass, and distribution of fat cells. Low levels of testosterone can cause erectile dysfunction (ED), low sex drive, decreased semen formation, low bone density, and muscle loss.
- Melatonin -Is made in the pineal gland of your brain. It is important in your sleep and wake cycles. When it starts getting dark outside, your pineal gland makes more melatonin to help you sleep.
- Cortisol -Is called the stress hormone; it alerts you to danger. A consistently high level of cortisol can cause brain fog, trouble sleeping, weight gain, migraine headaches, and heart problems.
Symptoms of hormone imbalance
- weight gain or weight loss
- hump of fat between shoulder blades
- fatigue and muscle weakness
- muscle aches, tenderness, stiffness, and swelling in your joints
- an increase in heart rate or a decrease heart rate
- sweating and sensitivity to cold or hot
- constipation or increase in bowel movements
- frequent urination, urinary incontinence
- increased thirst and hunger
- decreased sex drive
- depression, irritability, anxiety
- blurred vision
- infertility
- Thinning hair or brittle hair
- dry skin
- puffy or rounded face
- purple or pink stretch marks
Complications of health with a hormone imbalance
Having hormone imbalances can cause health problems.
- diabetes
- high blood pressure
- high cholesterol
- heart disease
- neuropathy
- obesity
- sleep apnea
- kidney damage
- depression and anxiety
- endometrial or breast cancer
- osteoporosis
- loss of muscle mass
How to balance your hormones, naturally
Hormones affect your physical, mental, and emotional health. They control your appetite, weight, and mood.
A healthy diet, exercise, and stress management program can help you balance your hormones naturally.
Diet
It is important to eat a healthy diet, your body has nutritional needs to stay healthy. Avoid sugar, refined carbs, and processed foods. They can cause diabetes, obesity, and increase insulin levels causing insulin resistance.
Follow a low-carb diet, try to eat whole foods. Eating whole foods will reduce insulin levels and increase insulin sensitivity.
Eat enough protein
Your body needs protein to provide necessary amino acids that the body can’t make on its own. Protein helps your muscle, bone, and skin health. Protein also helps to release a hormone that controls your appetite (Ghrelin) making you feel full and satisfied.
Eating protein increases your metabolism and aids in fat burning. You need a minimum of 20–30grams per meal.
Eggs are a great source of protein, they can affect the hormones Ghrelin and Insulin, which help you feel fuller and consume fewer calories over a 24 hour period. Eat eggs as part of a low-carb diet.
Add healthy fats
Adding healthy fats to your diet can reduce insulin resistance and appetite. MCT’s (medium-chain triglycerides) are used instantly by the liver for energy, they also reduce insulin resistance. MCT’s are found in coconut oil, palm oil or you can buy pure MCT oil.
Dairy fats and monounsaturated fat in olive oil and nuts increase insulin sensitivity. Consuming healthy fats at meals releases Ghrelin to help you feel full.
Transfat is found to increase insulin resistance and increases belly fat.
Eat fatty fish
Eating fatty fish is the best source of omega-3 fatty acids, it's an anti-inflammatory and reduces insulin resistance. It’s beneficial for hormone health reducing the levels of the stress hormone, cortisol.
You need two servings of fatty fish a week. This includes salmon, sardines, herring, and mackerel. If you are like me and don’t really like fish, you can take an omega-3 vitamin.
Avoid sugary drinks
Sugary drinks increase insulin resistance that leads to higher blood sugar levels and a reduction in insulin sensitivity and an increase in belly fat storage.
Try drinking green tea, it has several health benefits. It will boost your metabolism and contains an antioxidant called epigallocatechin (EGCG). It increases insulin sensitivity and lowers insulin and fasting insulin levels. Drink 1–3 cups a day.
Add fiber to your diet
Adding soluble fiber to your diet increases insulin sensitivity and stimulates the hormone ghrelin to help you stay full. Protects you against Insulin resistance and overeating.
Overeating or undereating
Both overeating and undereating can lead to hormone changes leading to weight problems. Overeating increases insulin levels reducing insulin sensitivity.
Undereating will increase the levels of the stress hormone cortisol. It’s best to eat within your calorie range. It will help you control hormonal balance and stay at a healthy weight.
Exercise
Exercise is vital to maintain a balanced hormone level. It reduces insulin levels and increases insulin sensitivity. There are many forms of exercise for you to choose from, even walking will help balance hormone levels. Try to exercise 3–5 days a week for thirty minutes. If you can’t then work up to that.
Sleep
It is important to get quality sleep. Your brain needs uninterrupted sleep for the release of growth hormones that occur mainly at night. You need at least seven hours of quality sleep a night.
Poor sleep quality causes imbalances of the hormones insulin, cortisol, leptin, and ghrelin, growth hormone.
Stress
Chronic stress causes cortisol levels to stay high which can lead to an increase of calories eaten, obesity, and increased belly fat.
Lower your cortisol levels by reducing stress, try meditation, yoga, or listening to relaxing music, getting a massage. Take 10–15 minutes a day to manage your stress levels.
Final thoughts
To be and stay healthy it's important to maintain a healthy lifestyle, which includes diet, exercise, and stress management. For more information on balancing your hormones naturally go to healthline.com
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