Hormones are a class of molecules produced by the endocrine system that send messages to various parts of the body. They help regulate your different body processes, like hunger, blood pressure, and sexual desire. While hormones are essential to reproduction, they are fundamental to all systems of your body. Hormones have a wide range of effects on your physical, emotional, and mental health.
Normally, the endocrine glands produce the precise amount of a specific hormone, but there may be slight inaccuracies due to some factors. Certain hormones decline as you age, but some people may experience a more drastic decline which could affect their body or the way they act. This situation is known as hormonal imbalance.
In addition, hormonal imbalance occurs when you have too much or too little of a specific hormone. Hormonal imbalance affects everyone irrespective of age or gender.
Signs of hormonal imbalance in females
- Heavy or irregular periods
- Excessive facial hairs
- Hair loss
- Acne on face, chest
- Vaginal dryness
- Night sweats
- Skin tags
- Darkening of the skin
- Vaginal atrophy
Signs of hormonal imbalance in males
- Breast tenderness
- Erectile dysfunction
- Loss of muscle mass
- Hot flashes
- Decrease in beard growth
Note that these signs mentioned above aren’t very specific. They could be symptoms of a condition other than hormonal imbalance. It’s best to meet with your doctor before drawing conclusions.
Below are scientifically proven ways to naturally balance your hormones.
Eat enough protein during meals
Consuming an adequate amount of protein is very important. This is important because protein provides the body with the amino acid it cannot produce, which it then uses to maintain muscle, bone, and skin health. In addition, consuming protein induces the release of the hormone that controls hunger and food intake. Research has shown that eating protein reduces the level of “hunger hormone” ghrelin and stimulates the production of hormones that help you feel full.
Indulge in regular exercise
Engaging in physical activities strongly affects your hormonal health. A study shows that exercising reduces the insulin level in your body and increases the sensitivity of insulin. Insulin is a hormone that performs several functions, including converting sugar and amino acids into energy. Insulin also used converged sugar and amino acids to maintain muscles. For these processes, only a little insulin is needed. Too much insulin can be very dangerous. The presence of too much insulin in the blood could increase the risk of developing heart diseases, cancer, organ inflammation, and diabetes.
Avoid sugar and refined carbs
Sugar and refined carbs have never been linked to any good health condition. Although it is very subjective to avoid foods high in sugar, you can try to reduce your intake. Several research consistently shows that fructose, a core part of all types of sugar, can increase insulin levels and resistance. This isn’t a positive result. An increase in insulin levels and resistivity is downright bad. By contrast, avoiding foods high in sugar and refined carbs may reduce insulin levels and increase sensitivity.
Consume healthy fats
Consuming healthy fats reduce insulin resistivity and appetite. Experts usually recommend food with healthy fats to those suffering from diabetes and obesity. Sources of healthy fats include avocados, dark chocolate, whole eggs, cheese, fatty fish, chia seeds, nuts, virgin olive oil, and coconut oil. Healthy fats contain medium-chain triglycerides, which are immediately used up by the liver as energy.
Avoid overeating and undereating
Overeating or undereating can cause drastic hormonal shifts that could lead to weight problems. Overeating increases your number of calories. A high number of calories leads to high levels of insulin in the bloodstream. High levels of insulin cause obesity. Note that is an ex post facto basis. Overeating food causes your pancreas to produce lots of insulin. High levels of insulin increase its resistivity, which in turn causes obesity amongst other health problems.
On the other hand, under-eating or cutting down your calorie intake a bit too much causes the release of a stress hormone called cortisol. When cortisol is present in the body, it causes weight gain. It is quite ironic that eating less food can cause weight gain, but this has been proven true by several research and studies.
Drink green tea
Green tea remains one of the healthiest beverages around. In addition to the stimulating and metabolism-boosting effects of its caffeine, green tea contains an antioxidant known as epigallocatechin gallate (EGCG), which has several health benefits. Drinking green tea regularly reduces insulin levels and resistivity in healthy people and those suffering from insulin-resistant conditions like obesity. Apart from this, green tea has several other benefits, and it would surely be a great addition to your daily diet.
◦ Eat fatty fish
◦ Learn to avoid and manage stress
Hormones are relevant in every aspect of your body. A spike or decline can cause several health problems, including those discussed above and several others. Eating healthy foods, exercising regularly, and practicing other healthy behaviors can go a long way towards improving your hormonal health.