How to Balance your Hormones Naturally?

Hormones - estrogen, testosterone, adrenaline and insulin -have profound impact on various aspects of your health. Endocrine system works to control and manage the hormone circulation across the body and any slight imbalances in one or more may cause major health concerns.

Apart from the natural aging process, hormonal imbalances may be a result of many underlying factors:

• Stress for prolonged periods of time
• High Blood Sugar levels
• Sleeplessness
• Hypothyroidism or hyperthyroidism
• Type 1 & Type 2 Diabetes
• Obesity
• PCOS
• Steroids & Other Medications

Balancing your Hormones Naturally

Have an exercise regimen

Physical activity has a great impact on your hormonal health. A combination of strength and cardio increases dopamine, which drastically reduces stress and depression. Regular exercise also increases testosterone in men and estrogen in women. Physical activity has been found to lower insulin levels too.

Learn to manage stress

Stress can lead to increase in production of 2 hormones viz Cortisol and Adrenaline. Cortisol is caused by chronic stress and is known as the stress hormone as it helps the body to cope with it over a long period of time. Cortisol can lead to excessive calorie intake and obesity.

High levels of adrenaline can cause high blood pressure, increased heart rate and anxiety.

It is advisable to devote at least 15 to 30 min a day to stress reducing activities.

Consume adequate amounts of protein

Protein influences the release of hormones that control appetite and food consumption. It reduces the levels of the hunger hormone “Ghrelin” and stimulates production of hormones that give you the feeling of fullness.

20-30 grams of protein consumption per meal is recommended.

Get Good Sleep

Sleep Disturbances can have adverse effects on hormones leading to complications like obesity, diabetes etc. Getting a full night’s rest can help regulate hormonal levels.

Exposure to bright lighting at night causes the body to suppress a hormone melatonin, which adversely affects many bodily functions. Avoiding artificial & bright lights at night can help restore body’s natural circadian rhythm.

Avoid eating too much or too little

Research indicates that overeating and under eating causes hormonal shifts in the body and ultimately leads to obesity.

While eating too much significantly increases your insulin levels, under eating can increase levels of Cortisol, which causes weight gain.

Consuming at least 1200 calories per day is considered optimal for good health.