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 lack of Vitamin D. you will need to get a few minutes of the 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 that 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 the 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.
Exercises are the best ways to keep your body fit. The good part of it is that it reduces the insulin levels and increase insulin sensitivity. Significantly, it influences the hormonal well-being. Insulin is a type of a hormone has several benefits to 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, 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 exercises is that it promotes the amount of muscle-maintaining hormones that reduce as you age.
To look young you will need to exercise. The testosterone and growth hormones are some of the hormones that will be boasted. Even walking can go a long way to boost the 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.
6. Coconut Oil
Coconut oil is known for having a the medium-chain of the fatty acids. These acids play a critical role in your body including stimulating your skin to appear good. The coconut oil is a good source of the phytonutrients and polyphenols which are the 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 that published in the International Journal of Dermatology in 2013, they revealed the benefits of coconut oil. The study found out 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 the hypothyroidism.
Apart from assisting in the well-functioning of the thyroid, it also helps steady blood sugar levels. Other functions include boosting the immunity, accelerating your metabolism, and promoting weight loss. It protects the heart from being affected. It can be mixed with food when cooking or take 2 to 3 tablespoons daily for a few months. Coconut oil has a high affinity for the hair proteins including keratin and low molecular weight.
The coconut oil will penetrate the hair shafts and moisturize. It will provide the nutrients for the hair to grow well. The caprylic and lauric acids that are found in the 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 the coconut oil.
7. Eat Eggs Anytime
Eggs are regarded as one of the most nutritious foods that are available. They affect the hormones that regulate food intakes such as lowering levels of insulin and ghrelin. They are also known to increase PYY. There was a study which 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 the heart health. This was different to those who only ate the egg whites.
Eating the proteins like the eggs provides the body with the amino acids. It helps maintain the muscles, bone, 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 of GLP-1 and 14% more of PYY after eating high protein food.
The hunger ratings in the above study reduced by 25% compared to the men who ate the 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.
8. Drink Green Tea
The green tea has become a common alternative for home medicine remedy in recent times. The tea has been linked with the reduction of the risk of the 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 of the people who are healthy or have insulin-resistant conditions such as obesity and diabetes. A study found out 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 the green tea. This will greatly improve your well-being.
Lack of sleep can induce severe condition 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 the 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. The green tea prevents all these conditions from developing.
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 of food results in changes in the hormones and can lead to weight issues. Overeating is known to increase insulin amounts in your body.
Overeating has also been linked to the reduced insulin sensitivity that 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 a 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 the calorie intake can increase the amount of the stress hormone cortisol. This hormone is responsible for promoting weight gain when it’s in high levels. To confirm this observation, a study was conducted to see the effects of resting the food intake. They found that reducing food amount to less than 1,200 calories a day resulted in increased cortisol amounts.
In a related study that was done in 1996, it 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 the food that is in line with your recommended diet. This will help you manage the hormonal balance and a healthy weight.
Ashwagandha is a known Ayurvedic herb that 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 collecting 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 the thyroid activities, decrease anxiety and depression. They also reduce the 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.
The holy basil is another adaptogen herb that works exactly the same as the ashwagandha. It is known as tulsi that helps to manage the cortisol amounts. It works as a natural remedy for anxiety and emotional stress. There have been studies that have indicated that the holy basil can protect the organs and tissues from severe damages. It can prevent damages from chemical stress from pollutants and heavy metals. Avoid taking caffeine products such as coffee when using this herb.
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 results in complications in the liver. This leads to an estrogen imbalance. Emotions associated with worry and anxiety can affect the insulin amounts.
Emotional imbalances need to be checked in order to get the appropriate hormonal balance. The 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 the hormones. In other cases, spending time outdoors and exercising on daily basis have been used to correct the hormonal condition.
Stress can cause a great damage to your body. The cortisol and adrenaline hormones are affected if you have stress. The cortisol is known as the stress hormone as it assists your body deal with stress over the 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 the 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 the cortisol. Therefore, these symptoms will not last long. Stress can be reduced in many ways such as meditation, yoga, socializing, involving with family and massage.
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 of the 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, boosts relaxation and promotes mental clarity. It is a strong fragrance that induces peaceful feelings. It lowers the stress levels which is the cause of the hormonal imbalances. It can be inhaled directly from the bottle or apply 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.
13. Beware of Medications and Birth Control
There are some medications that can disrupt your hormone balance. The 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 the estrogen levels to dangerous limits. This can cause health issues due to the hormone imbalance. The long-term effects include increased the 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 diabetes. If you are overweight, the risk is higher for high blood pressure, heart disease, and diabetes. This is why the birth control methods need a prescription and close monitoring. You need medical attention should you experience a severe headache, weakness, and chest pains.
The 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 hormones adjust to the extra hormones that you are taking. The most serious risk is benign liver tumors or liver cancer.
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 the 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.
The 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, 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%.
15. Avoid Sugar and Refined Carbs
Sugar and refined carbs are not good for your hormone balances. They have also been linked with various health problems. Reducing or avoiding these foods has been linked to increasing the 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
The 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 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, the 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 becoming 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 the nervousness. This will affect your lifestyle and can have an effect on your productivity.