5 Ways to Balance Hormones Naturally
Feeling tired all the time? Experiencing changes in appetite? Having a hard time sleeping? If you answered yes to any of the above, you may have a hormonal imbalance.
Hormones affect all bodily functions, ranging from mood and sleep patterns, to metabolism, appetite and more. When your hormones are out of balance, it can have a negative ripple effect on your overall health.
To make matters worse, if you’ve been taking medication, you may be unintentionally escalating the problem. Here are five ways to balance your hormones naturally:
1. Better quality sleep
Sleep affects ghrelin, the hunger hormone. When the body is sleep deprived, ghrelin spikes which increases hunger. A consistent sleep pattern will help keep this hormone in check.
If you’re like 35.2 percent of American adults, you’re not getting enough sleep. According to the Centers for Disease Control and Prevention, you should be getting 7 or more hours each night.
2. Better stress management
It’s no secret that chronic stress leads to a wide range of health problems. When you’re feeling stressed, adrenalin and cortisol levels increase. Hello, mood swings!
The mind and body are closely connected - a hormonal imbalance can lead to an emotional imbalance and vice versa. For example, if you’re rushing to meet a deadline, your brain sends a distress signal to your body. This causes your heart to race and muscles to tighten. The longer your body stays in this heightened state, the worse it is for your overall health.
3. Exercise regularly
While protecting your mental health is important, protecting your physical health also plays a role in your hormones. Exercise helps maintain a healthy level of testosterone, IGF and cortisol.
Another benefit of exercise is its ability to increase insulin sensitivity and decrease insulin levels. Aerobic exercise, strength and endurance training are all scientifically-proven to regulate your hormones.
4. Eat more protein
Protein is important for building muscle and triggering the release of leptin, which is the hormone that controls appetite and makes you feel full.
Pro tip: If you’re watching your weight and want to keep your hormones balanced, avoid refined carbohydrates. Foods such as white bread, white flours, white rice, and pasta break down into sugar, and sugar wreaks havoc on your hormonal health.
5. Eat more healthy fats
Healthy fats that are found in foods like olive oil, salmon, nuts and seeds help to increase insulin sensitivity and increase the hormone leptin. This helps you feel satisfied and prevents unhealthy cravings and overeating.
These types of fats are known as medium-chain triglycerides (MCTs), processed by the liver as a source of energy. MCTs lower insulin resistance in overweight people, and can be found in coconut oil and palm oil.
Ready to start balancing your hormones the natural way? By following these five tips, you’re well on your way to feeling happier and healthier!