Health

15 Ways How You Can Balance Hormone Levels Naturally

15. Avoid Sugar and Refined Carbs Sugar and refined carbs are not good for your hormone balance. They have also been linked with various health problems.… Simi - February 11, 2018

There are many things that are damaging your body in various ways. The problem is, the food you eat is delicious, but it’s also packed with too much fat, sugar, and salt. And then there are all the preservatives, additives, colorants, and trace metals. No wonder so many people in their early ages are facing conditions that could easily be avoided.

Drinking water every day is a good way to detoxify your body. Remember to keep on drinking water throughout the day. You will get bored, so try adding lemon juice and herbs such as ginger to ring the changes. If you enjoy tea, try herbal teas. It works wonders in the morning as it works on digestion. At night, it is also an ideal time to enjoy drinking it.

Burnout can be damaging to your body. There are many people who feel burnout after working for a long time. The problem is that you may be suffering from burnout without even knowing it. The secret to avoiding burnout is to find a good balance between your career, family, and social life. It will need all your efforts to strike a balance.

It is important to determine what is important to your life. For instance, if it’s family, then the family is non-negotiable of what you want to do with your life. If you want to lead a healthy life, then ensure that you are eating the appropriate foods. There are several foods that are healthy for your body. Here are how to balance your hormones naturally.

1. Omega-3 Fatty Acids

The omega-3 fatty acids play several roles in your body. These include helping your mood and strengthening the bones. They help in producing hormones and balance their levels. They are especially important to women as they assist decrease menstrual cramps and menopause symptoms. They prevent inflammation when it’s in the early stages. They also help in reducing the blood acids called triglycerides which can affect your body.

The omega-3 fatty acids consist of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). These acids have antioxidant and anti-inflammatory properties that affect the general health of your body. They also remove the clogs that are in your blood vessels and reduce high blood pressure. Eating different types of foods that are high in fatty acids will manage the hormones in your body. This will promote your well-being.

Your body requires different types of fats to build hormones, such as saturated fat and cholesterol. These fats are required for hormone production. Good fats work differently from refined carbohydrates. These carbohydrates promote inflammation and can disturb the balance of your hormones. Some of the foods that you can get these fatty acids to include salmon, avocados, walnuts and grass-fed butter.

Salmon nutrition is the best source of omega-3 fatty acids. This is renowned for lowering inflammation and assisting with cognitive activities. They form a large component of the brain-cell membranes. They help in the communication between the cells in the brain. Avocado assists in many functions including the health of the heart and controlling your appetite. All these foods play specific functions in the body. The omega-3 acids can also be found in foods like flaxseed, chia, and walnuts.

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2. Maca Root

Maca root is an adaptogen and belongs to the cruciferous family of broccoli and cabbage. It has significant properties that are considered natural medicine. It’s available in powdered form after being grounded. The benefits of this root include managing the hormone balance, and energy levels, and boosting your health. It has a good taste and has been used for its medicinal use for thousands of years. The regions around the Andes mountain use it as a natural medicine.

Maca root has a very rich source of nutrients including calcium level which is higher than milk. It also has other nutrients such as potassium, magnesium, iron, and proteins. The other benefits include increased fertility in both men and women, improved immune system, and increased energy. Furthermore, it promotes stamina, memory, and focus. The name adaptogen describes particular herbs and plants that help the body adjust to stressors.

Some of the stressors you can meet include a demanding job and illness. After eating the maca root you will feel energetic and it leaves you with a good feeling. These are attributed to the ability of this plant to restore the appropriate hormone balance in your body. It raises the endorphins which are considered to boast a feel-good feeling. Another important thing about this plant is that it has a high amount of absorbable plant-based nutrients.

The maca root is harvested and ground into powder form. It has a nice taste and you will enjoy consuming it. If you are intending to take it, mix 1/4 teaspoon of maca root powder in a cup of water. It can also be mixed with juice or a smoothie. It can be taken on a daily basis. You can increase the amount up to 1 or 2 teaspoons in the following weeks. This can be done for a couple of months until you feel that you have a general feeling of well-being.

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3. Chasteberry

Chasteberry which is sometimes known as vitex is one of the best hormonal drinks for women. It acts in the same way as progesterone by calming you when feeling anxiety or stress problems. It acts on the pituitary glands by stimulating them. As a result, it regulates the balance of estrogen and progesterone hormones. If you have high levels of stress or anxiety problems, this will be an ideal drink to take as an alternative natural remedy.

It is regarded as a significant remedy if you are suffering from premenstrual syndrome and treats several menstrual problems. Other treatments include regulating ovulation and boosting fertility. If you have fertility problems it can be taken with other prescription medicines to promote your fertility. The chasteberry is considered a natural anti-androgen. This helps you to reduce testosterone levels and protects you from prostate cancer.

Vitex doesn’t supply hormones to your body but acts directly on the hypothalamus and pituitary glands. It will increase your luteinizing hormone, regulate prolactin and helps in the prevention of the release of follicle-stimulating hormone. All these help balance the amounts of progesterone in your body. This herb which is not a hormone helps your body raise its own levels of progesterone.

It is important to note that chasteberry may increase the menstrual flow in some people. Avoid taking the herb when you are pregnant or if you are taking dopamine-linked drugs. It is also not proper to take it if you are using other hormone replacements. Take 400 to 500 mg of powder capsules every day for a few months. You can stop taking it when you feel that it has been effective. Consult your doctor before taking it.

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4. Vitamin D

Vitamin D plays a significant role in your body as it acts like a hormone and keeps inflammation levels low. This has been witnessed with individuals who spend most of their time in darkness and suffer from seasonal depression. Sunshine is the best source of supplementing vitamin D. Your skin is able to produce vitamin D on its own when exposed directly to the sunlight. If you live in dark areas, especially in winter, you will need to be exposed to the sunlight.

Vitamin D has an effect on the pituitary gland which makes various hormones. It has the ability to relieve symptoms linked to low estrogen levels. Furthermore, it affects your weight and appetite. The irregular parathyroid hormone is released when the is a lack of Vitamin D. you will need to get a few minutes of sun exposure to sustain your hormones. There are several foods that you can eat to supplement vitamin D that includes oily fish and cod liver oil.

The foods such as milk and eggs have also high amounts of vitamin D. If these foods are not an option for you, you can take the supplements after consulting your doctor. The eggs are very nutritious and affect the hormones that manage food intake including lowering the amounts of insulin and ghrelin. Eating the whole egg which includes the egg white and yolk is more nutritious than eating the egg white alone.

Fair amounts of sunlight are good for your body. However, excessive exposure to sunlight can damage your skin. You will need to determine the length of time that is reasonable to get the benefits from it. It’s suggested that a few minutes of exposure to sunlight is enough for your body. Excessive exposure to the sun can cause wrinkles, age spots, and skin problems. Protecting your skin from too much exposure will help you stay young.

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5. Exercise

Exercises are the best ways to keep your body fit. The good part of it is that it reduces insulin levels and increases insulin sensitivity. Significantly, it influences hormonal well-being. Insulin is a type of hormone that has several benefits for the body. These include allowing the cells to absorb the sugar and amino acids from the blood circulation system. This is used for giving the body the required energy and maintaining the health of the muscles.

The insulin levels need to be balanced to the right amounts. The body doesn’t need a lot of insulin as this can be hazardous to it. If your body has a high amount of insulin, you will get the symptoms such as inflammation and heart problems. In other cases, you will have diabetes and cancer. Your body may develop resistance to insulin. It is important to do the exercises to avoid having these problems. This will increase insulin sensitivity.

The insulin levels can be reduced by doing exercises such as aerobics, and strength and endurance exercises. Studies have shown that physical activity increases insulin sensitivity and amounts of adiponectin. This is a hormone that works as an anti-inflammatory property and assists to manage metabolism. The other benefit of doing exercise is that it promotes the amount of muscle-maintaining hormones that reduce as you age.

To look young you will need to exercise. Testosterone and growth hormones are some of the hormones that will be boasted. Even walking can go a long way to boost hormone levels. This can improve your well-being. It has been suggested that doing both resistance and aerobic training is a better option that gives better results. Exercising also lowers the levels of cortisol. This is a stress hormone responsible for blocking estrogen in your body.

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6. Coconut Oil

Coconut oil is known for having a medium chain of fatty acids. These acids play a critical role in your body including stimulating your skin to appear good. Coconut oil is a good source of phytonutrients and polyphenols which are antioxidants. They help the body protect itself from getting damaged. They also assist the body to regrow the cells. They help the body to support and protect your skin.

In a study published in the International Journal of Dermatology in 2013, they revealed the benefits of coconut oil. The study found that topical virgin coconut oil decreased water loss in the skin of people with atopic dermatitis. It is also a known fact that it is effective as a natural home remedy for balancing hormones. It is especially useful to those suffering from hypothyroidism.

Apart from assisting in the well-functioning of the thyroid, it also helps steady blood sugar levels. Other functions include boosting immunity, accelerating your metabolism, and promoting weight loss. It protects the heart from being affected. It can be mixed with food when cooking or taken 2 to 3 tablespoons daily for a few months. Coconut oil has a high affinity for hair proteins including keratin and low molecular weight.

The coconut oil will penetrate the hair shafts and moisturize them. It will provide the nutrients for the hair to grow well. The caprylic and lauric acids that are found in coconut oil are well-known as antimicrobial, antiviral, and antifungal. If you have a bacterial infection, it can be used as a natural alternative for treating the infection. If you are taking other medications, contact your doctor to find out if you can use coconut oil.

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7. Eat Eggs Anytime

Eggs are regarded as one of the most nutritious foods that are available. They affect the hormones that regulate food intake such as lowering levels of insulin and ghrelin. They are also known to increase PYY. There was a study that found out that men had lower amounts of ghrelin and insulin after consuming eggs at breakfast. This was less than the men who had eaten a bagel for their breakfast. They even felt fuller after eating the eggs.

The eggs have the capability to reduce the number of calories that you can take within the next 24 hours. Eating both the egg yolk and the egg white has a more impact on the amount of the hormones that it affects. In a related study, they found that eating whole eggs as part of a low-carbohydrate diet increased insulin sensitivity. Furthermore, it was revealed that it improved heart health. This was different to those who only ate the egg whites.

Eating the proteins like eggs provides the body with amino acids. It helps maintain the muscles, bones, and skin health. The proteins promote the release of hormones that control appetite and food intake. The proteins also reduce the amount of the hunger hormone ghrelin and promote the production of hormones that assist you to feel full. In another study, men produced 20% more GLP-1 and 14% more PYY after eating high-protein food.

The hunger ratings in the above study were reduced by 25% compared to the men who ate normal protein food. In a related study, women who ate a diet that had 30% protein had their GLP-1 increased and felt fuller. This was different to the women who ate a diet containing 10% protein. Furthermore, they experienced an increase in metabolism and fat burning. The hormone health can be boosted by taking a minimum of 20-30 grams of protein in a meal.

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8. Drink Green Tea

Green tea has become a common alternative for home medicine remedies in recent times. Tea has been linked with the reduction of the risk of breast cancer and prevents remissions. It has been recommended to help in anti-aging and helps you to have a relaxed sleep. It has metabolism-promoting caffeine and contains an antioxidant called epigallocatechin gallate (EGCG). This helps with various health problems.

Drinking green tea assists to increase insulin sensitivity and reduces insulin levels in your body. It is of great benefit to both people who are healthy and have insulin-resistant conditions such as obesity and diabetes. A study found that green tea is associated to lower fasting insulin amounts. The benefits of green tea are numerous and taking it will help you boost the hormone amounts and deal with other conditions.

The insulin response will greatly be regulated if you drink one to three cups of green tea per day. Drinking tea before bedtime assists your muscles to relax. You will eventually get a sound and relaxed sleep. Lack of sleep will affect your hormones and you can develop stress conditions. Avoid taking drinks like coffee before sleeping and replace them with green tea. This will greatly improve your well-being.

Lack of sleep can induce severe conditions such as obesity and weight gain. However, if you take green tea, these conditions can be prevented. Reduced amount of sleep has been associated with a decreased amount of leptin which is a hormone that controls your appetite. This leads to weight gain which can bring other complications such as the risk of heart conditions. Green tea prevents all these conditions from developing.

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9. Avoid Overeating and Under-eating

It is significant to manage your eating habits. Your body’s metabolism can be controlled if you reduce the amount of food that you eat. When the amount of food that you eat is more, your body’s metabolism fails to keep up with the more work that it has to do. Eating too much food results in changes in hormones and can lead to weight issues. Overeating is known to increase insulin amounts in your body.

Overeating has also been linked to reduced insulin sensitivity which is noticeable in overweight and obese individuals. These people are insulin resistant. There was a study that was conducted on insulin-resistant obese adults that consumed 1,300-calorie food. The people had their insulin increased close to twice as lean people and metabolically healthy individuals. These individuals had eaten an identical meal.

Similarly, under-eating can also affect your health in a negative way. Drastic reduction of calorie intake can increase the amount of the stress hormone cortisol. This hormone is responsible for promoting weight gain when it’s at high levels. To confirm this observation, a study was conducted to see the effects of resting food intake. They found that reducing food amount to less than 1,200 calories a day resulted in increased cortisol amounts.

A related study that was done in 1996, found that very low-calorie foods can trigger insulin resistance in some individuals. This is a condition that is normally seen in people who suffer from diabetes. It is advisable to eat food that is in line with your recommended diet. This will help you manage your hormonal balance and a healthy weight.

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10. Ashwagandha

Ashwagandha is a known Ayurvedic herb which have many health benefits, it assists you to increase your energy levels. It also reduces the stress and fatigue that you may be experiencing. It is an important herb that is effective at balancing the hormones in your body. The benefits include assisting the thyroid activities as it promotes the collection of the free radicals that can cause cellular damage. It supports an inactive or overactive thyroid in your body.

Ashwagandha is part of the adaptogen herbs that are characterized by their healing properties. They promote and protect the body from several diseases that are caused by stress. Furthermore, they promote the immune system, improve thyroid activities, and decrease anxiety and depression. They also reduce brain cell degeneration, manage blood sugar and insulin levels and support adrenal gland activities.

The adrenal fatigue can be assisted by the ashwagandha herb. The adrenals sometimes get tired after overworking due to a lot of emotions and stress. This results in the disruption of hormones such as adrenaline, cortisol, and progesterone. The herb works as an adaptogen and decreases cortisol. It elevates the production of DHEA, testosterone, and androgens. Taking 300mg of ashwagandha will help your body to manage the hormones.

Holy basil is another adaptogen herb that works exactly the same as the ashwagandha. It is known as tulsi which helps to manage cortisol amounts. It works as a natural remedy for anxiety and emotional stress. There have been studies that have indicated that holy basil can protect organs and tissues from severe damage. It can prevent damage from chemical stress from pollutants and heavy metals. Avoid taking caffeine products such as coffee when using this herb.

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11. Address Emotional Imbalances

Emotion has a tendency of affecting your personal health. It has been suggested that emotions such as fear can affect your reproductive organs, kidneys, and adrenals. This can result in serious complications such as infertility. The emotions of frustration, impatience, and unforgiving result in complications in the liver. This leads to an estrogen imbalance. Emotions associated with worry and anxiety can affect insulin amounts.

Emotional imbalances need to be checked in order to get the appropriate hormonal balance. Stress levels, personal reflection, and having time for yourself can be used to manage the hormones. It has been suggested that practicing meditation and breathing exercises are some of the ways to balance hormones. In other cases, spending time outdoors and exercising on daily basis have been used to correct the hormonal condition.

Stress can cause great damage to your body. The cortisol and adrenaline hormones are affected if you have stress. Cortisol is known as the stress hormone as it assists your body deal with stress over a long period. Adrenaline is called the fight or flight hormone as it assists you to get more energy to respond to the immediate threat. Unfortunately, these hormones are triggered by today’s lifestyle.

The stress if not managed over a long time, can cause the cortisol amounts to remain high. This can cause complications such as more intake of calories and leads to obesity. The high adrenaline amounts can cause high blood pressure, high heart rate, and anxiety. Adrenaline doesn’t remain elevated for longer periods like cortisol. Therefore, these symptoms will not last long. Stress can be reduced in many ways such as through exercise, meditation, yoga, socializing, involvement with family and massage.

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12. Use Essential Oils

The toxins in your body can cause disruption in the hormonal balance. Therefore, to balance your hormones you need to remove the toxins that are generated by body care products. These are normally made from some harmful chemicals such as DEA, propylene glycol and sodium lauryl sulfate. Alternative natural body care products are ideally made from ingredients such as essential oils, coconut oil, and castor oil.

Clary sage is a hormone-balancing essential oil that balances estrogen amounts as it contains phytoestrogens. It can regulate your menstrual cycle, treat infertility and relieve PMS symptoms. It is used as a natural remedy to treat depression and anxiety. To use it to regulate the hormone imbalance, take 3 to 5 drops of it. This will help to balance the hormone amounts and relieve stress. Clary sage can also be used to treat cramps and pain.

Lavender oil helps to regulate emotional balance. It treats anxiety, depression, and stress. If you are having sleepless nights, it can be sued to help you have a restful sleep. This will balance your hormone levels. To use it, mix 5 drops of lavender oil to the warm water bath. Alternatively, apply 3 drops topically to your temples, back, neck or wrists. This can be done at night before you go to sleep or anytime you desire to use it.

Sandalwood essential oil is used to reduce stress, boost relaxation and promote mental clarity. It is a strong fragrance that induces peaceful feelings. It lowers stress levels which is the cause of hormonal imbalances. It can be inhaled directly from the bottle or applied 2 to 3 drops to your wrists and the bottoms of your feet. Some people have also used sandalwood oil to increase their libido when their levels are low.

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13. Beware of Medications and Birth Control

There are some medications that can disrupt your hormone balance. Hormonal birth control can cause hormone imbalance in your body. They can cause side effects such as fatigue, appetite changes, sleeping problems, and even depression. The known medicines that can cause hormone imbalance include corticosteroids, stimulants, statins, agonists, rexinoids, and glucocorticoids. If you are getting any treatment and are using either of these medicines, consult your doctor for advice.

Birth control is another harmful medication that affects your hormone levels. The pill is a common hormone therapy that most people use. However, it has a tendency to raise estrogen levels to dangerous limits. This can cause health issues due to hormone imbalance. The long-term effects include an increased risk of cancer, increased blood pressure, weight gain, mood changes, nausea, migraines and back pains.

Oral contraceptives can have serious side effects such as blood clots. These risks are critical if you smoke, have high blood pressure, have heart issues and have diabetes. If you are overweight, the risk is higher for high blood pressure, heart disease, and diabetes. This is why birth control methods need a prescription and close monitoring. You need medical attention should you experience severe headaches, weakness, and chest pains.

Hormonal contraceptives can interfere with your appetite and weight. It’s likely that you can experience temporary weight gain as a result of water retention. Lifestyle changes can ensure this is prevented when taking birth control. Nausea and bloating reduce after a few weeks as your body’s hormones adjust to the extra hormones that you are taking. The most serious risk is benign liver tumors or liver cancer.

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14. Get More Sleep

Lack of enough sleep can cause hormone imbalance in your body. It’s a requirement that 7 to 8 hours of sleep every night will be appropriate. The hormones in your body work effectively when they have the proper time to do that. For instance, cortisol which is the stress hormone is regulated normally at midnight. If you go to bed after midnight, then it doesn’t have a chance to take a break from its flight or fight mode.

The cortisol levels are greatly affected by lack of sleep, long-term use of corticosteroids and chronic stress. These will contribute to the high levels of cortisol. A study that was published in the Indian Journal of Endocrinology and Metabolism had significant results on stress. It stated that stress can lead to changes in the serum amounts of many hormones. The hormones include glucocorticoids and catecholamines.

Sleep assists stress hormones to be balanced, builds energy and helps the body to properly recover. Poor sleep and intense stress are associated with higher amounts of morning cortisol. There is also a reduction in immunity, weight gain, and depression. Enough sleep contributes to well-balanced hormones and sleeping for 7 to 8 hours is ideal. It is important to have regular sleeping hours as much as possible every night.

Studies have shown that poor sleep is associated with other hormone imbalances such as leptin and growth hormone. In a related study, men who were restricted to sleep to five hours a night for one week, had insulin sensitivity decreased by 20%. In another study, young men who were restricted to sleep for 2 days, and their leptin reduced by 18%. Their ghrelin increased by 28% and their hunger increased by 24%.

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15. Avoid Sugar and Refined Carbs

Sugar and refined carbs are not good for your hormone balance. They have also been linked with various health problems. Reducing or avoiding these foods has been linked to increasing hormone function. You can prevent some of the conditions such as obesity, diabetes, and weight gain. Studies have indicated that fructose can increase insulin levels and boost insulin resistance in your body. These can harm your body.

People who are overweight and obese who have prediabetes or diabetes can have worse symptoms from fructose intake. Fructose is contained in most foods and contributes to about half of most types of sugar. They can be found in their natural forms such as in honey, refined sugar, and maple syrup. When they are consumed, they can cause hormone imbalance in your body. It’s serious when you have diabetes or are obese.

In a study that had people with prediabetes had an increase in insulin amounts and insulin resistance. This applied whether they had eaten 1.8 ounces of honey, sugar or high fructose corn syrup. Furthermore, foods that are high in refined carbs such as white bread can cause insulin resistance. This happens to many adults and adolescents. A low or moderate diet of carb whole foods may decrease insulin amounts of insulin in overweight or obese people with prediabetes.

Refined sugars have an effect on the balance of your hormones that results in your blood sugar levels become unstable. The levels can suddenly go high or low throughout the day. This causes a change in your moods and energy levels. This leads to anxiety problems and can increase nervousness. This will affect your lifestyle and can have an effect on your productivity.

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