Ways To Balance Hormones Naturally

Hormone imbalances affect so many people, they show up in disorders such as diabetes, thyroid disorders, menstrual irregularities, low testosterone and estrogen dominance. These can come with many different symptoms like feeling fatigued, weight gain, sex drive and appetite. The usual cause of hormone imbalance are poor gut health, inflammation, stress and toxicity. Most of us have gone the prescription route to combat these imbalances, however there are some natural ways to go about balancing your hormones.

Protein 

Getting enough protein is important for maintaining the health of your body. Protein gives the body essential amino acids that it cant make on it’s own. Amino acids help maintain the health of muscles, bone and skin. Protein also plays a role in the release of hormones that control the appetite. Studies have shown that by consuming protein the hormone responsible for hunger, ghrelin is lowered. It then stimulates the hormones that make you feel full.  

Exercise

Daily exercise plays an important role in hormonal health. It reduces insulin levels and boosts insulin sensitivity. You don’t want your insulin levels to be high as this increases inflammation, heart disease, diabetes and cancer. Regular exercise helps the body’s insulin sensitivity, also reducing insulin levels. Exercise may also help maintain hormones that decline with age, such as testosterone.

Manage Stress

Stress effects the hormones in a major way. Cortisol and adrenaline are the two stress hormones. Cortisol has been called the stress hormone as it helps you cope with stress. Adrenaline is the “fight or flight” hormone that helps the body respond to danger. Cronic stress can trigger these hormones leading to overeating, anxiety and weight gain. Things like mediation are useful in lowering cortisol levels. 

Omega 3s 

Studies have shown that a diet rich in omega-3 fats helped to reduce cortisol and epinephrine. It can help reduce insulin levels, insulin resistance and inflammation. They also help to boost the metabolism which helps with weight loss. The body needs fats to create hormones, eating enough healthy fats balances the hormones. Some healthy fats include avocado, flaxseeds, and coconut oil. Supplementing with a omega-3 can be beneficial as well. 

High Quailty Sleep 

Not getting quality sleep leads to an imbalance of hormones in the body. Studies show lack of quality sleep can reduce leptin, while increasing the hunger hormone, ghrelin. This makes the body want more high-calorie foods. Not getting enough sleep contributes to high cortisol levels, which leads to stress. Sleep keeps the stress hormones balanced, helping the body recover. Each night our bodies need to go through the five stages of the sleep cycle. 

High Fiber Diet 

Fiber increases insulin sensitivity and helps you feel full. Fiber helps fight against insulin resistance making it easier to not overeat. It also plays an important role in gut health, when the gut is in balance it makes it easier to keep hormones balanced. Studies have shown higher fiber diets to be associated with lower estrogen levels and reduced risk of breast cancer. 

 Avoid Sugar 

We all know too much sugar is not good for a healthy lifestyle. By reducing sugar it will help with hormone function, and reduce many other diseases. A diet high in sugar and refined carbs spikes insulin levels and promotes insulin resistance. Reducing sugar intake and high carbs will help to reduce insulin levels.