Hormones are chemicals the body produces to manage a great many functions and processes. Some of them also act as neurotransmitters, sending signals to and from the brain to other parts of the body. At optimal levels, hormones keep your body healthy and maintain your overall well-being. However, your glands may produce too little or too much of certain hormones, and these imbalances can lead to different health conditions.
If your hormones are out of balance, you might experience the following symptoms:
- Unexplained weight gain or weight loss
- Persistent high blood pressure
- Fatigue and weakness
- Increased sensitivity to temperature
- Pain and stiffness in muscles and joints
- Anxiety and depression
- Reduced libido
- Increased hunger and thirst
- Irregular periods
- Infertility
If you suspect that you are experiencing hormone-related issues, your doctor can arrange testing to provide a correct diagnosis. However, there are also natural ways you can help keep your hormones balanced. Here are some suggestions to keep you on the path to hormone health:
Eat a Healthy and Balanced Diet
The foods that you eat and the nutrients you absorb from them affect your endocrine system’s production of various hormones. Make sure that you stick to a healthy and balanced diet, and remember the following:
- Protein. You must consume protein every day. Your body cannot produce some essential amino acids on its own, so don’t forget to include dietary protein to keep your bones, muscles, and skin healthy.
- Natural Fats. You should also consume foods that are rich in healthy natural fats, which are beneficial in controlling appetite and improving insulin resistance.
- Probiotics. Some hormones are produced in the gut, so taking probiotics can keep the microbiome healthy for optimal hormonal production.
- Processed Foods. Avoid processed foods, sugar, and refined carbs. Make your meals with fruits and vegetables instead.
- Eating Habits. Practice healthy eating habits too. That means that you must not overeat nor starve yourself. Consume the right amounts of calories for your height and workload to maintain optimal health.
Stick to a Regular Workout Routine
It can’t be emphasized enough – stay physically active. Regular exercise can help boost the production of hormones and reduce the risks of many diseases. Simple workouts for at least 20 minutes every day can release happy hormones, aid in metabolism, reduce inflammation, and improve insulin resistance.
Try to combine aerobic exercises and resistance training, which studies have found to be more beneficial to the body.
Get Enough Sleep at Night
Some hormones affect your sleep-wake cycle, and if you don’t get enough sleep at night, that could impact hormonal balance too. Lack of sufficient restorative sleep can seriously disrupt your insulin, cortisol, leptin, ghrelin, and growth hormones. Get at least seven hours of complete sleep each night, so that the brain can go through all the five stages of the sleep cycle for optimal health.
Practice Relaxation Techniques
Stress is one of the biggest factors that cause an imbalance in hormone levels, particularly cortisol and adrenaline. For hormonal and all-round health and wellbeing, you must learn how to manage your stress well.
Practice relaxation techniques, such as deep breathing exercises, yoga, and meditation. You can also treat yourself to a relaxing spa massage and listen to good music.
When you’re relaxed, your body can regulate blood pressure and heart rate as it should. You’ll also avoid developing anxiety and depression.
Quit Bad Habits – Smoking and Drinking Alcohol
Your lifestyle choices and habits also influence your hormones. For instance, cigarette smoking can adversely affect your thyroid hormone levels, stimulate the production of pituitary hormones, and increase levels of cortisol. The same is true of alcohol, as it can also disrupt the production of hormones. To help keep your hormones at healthy levels, quit smoking and moderate drinking of alcohol.
Take Supplements and Herbs
You can take natural supplements and herbs too to boost your hormones. Studies have shown that alternative medicine can be beneficial in addressing certain health issues related to hormone production, such as infertility and the symptoms of menopause.
Some herbs that you can try to balance your hormones are vitex, wild yam, dandelion, licorice, and borage oil.
Hormones need to be at their optimal levels to ensure that you are physically and mentally healthy. While some hormonal imbalances may be due to genetics, most causes usually have to do with the foods that you eat, along with your other lifestyle habits.
Besides medications and conventional procedures, you can keep your hormones balanced with the natural suggestions mentioned above. As always, don’t hesitate to consult your doctor so that you’ll get expert advice on how to keep your glands functioning well.
