Hormones are chemicals that travel in the bloodstream and deliver messages to a specific body part. Each hormone has a specific function and is produced by a certain gland. When one or more hormones get out of balance, it can profoundly affect your body, mind, moods, and behavior. One common sign of an impaired endocrine system is hormonal imbalance; estrogen dominance is an example.
Hormone imbalance is a real issue for many people. But hormones can be balanced naturally, without the need for medication. The key lies in understanding your hormone imbalance and then eating and exercising accordingly. Here are ways of balancing your hormones naturally.
1. Exercise Regularly
Exercise regularly is the best thing you can do to support your hormones. Regular exercise shifts lymphatic fluid from the pelvis and abdomen, into the pelvic cavity and around the reproductive organs. This causes hormonal changes that can be measured by saliva testing. Exercise will not only balance your hormones but also lower your stress level and increase your mental clarity.
2. Reduce Stress
Stress is the most common cause of hormonal imbalance. Stress can affect reproductive hormones making it a big contributor to menopause, perimenopause symptoms, and PMS issues. But relax and reduce your stress because it directly impacts hormone production and can interrupt normal hormone flow. Stress can also increase the production of cortisol, a hormone that directly affects the endocrine system. Some stress reduction techniques include meditation, breathing exercises, and listening to relaxing music.
3. Maintain a Healthy Lifestyle
Eat well, sleep enough, and exercise consistently. If you have trouble sleeping, create a sleep environment that is both relaxing and quiet. Avoid caffeine or nicotine before bedtime as they can cause difficulty falling asleep or staying asleep throughout the night. Ensure your room is dark with no electrical devices emitting light like a TV. If you experience hot flashes or night sweats, wear a nightgown to bed so that you do not have to get up or turn on the lights during the night.
4. Maintain a Healthy Weight
If you are overweight or obese, losing weight is a beneficial way to balance your hormones naturally. Eating foods high in antioxidants will also help you maintain a healthy weight and balance your hormones naturally. Eating an antioxidant-rich diet will play an important role in preventing numerous diseases, including cancer, heart disease, dementia, and stroke.
5. Maintain a Healthy Body Fat Percentage
Body fat percentage is another way to balance your hormones naturally. Obese women have higher levels of estrogen than women of normal weight. Avoid excessive alcohol consumption because it inhibits burning fat and disrupts estrogen metabolism. Moderate alcohol consumption is fine when it comes to balancing your hormones naturally.
Consuming healthy fats can also help you balance your hormones naturally. Monounsaturated fats are considered the most healthful fat cholesterol, and they can be found in avocados, almonds, and some fish. They support estrogen metabolism, which is important in maintaining overall hormonal balance.
6. Reduce Your Sugar Intake
Sugar is among the main cause of estrogen dominance. Sugars are present in most processed and fast foods and many fruit juices. Sugar also interferes with calcium absorption, which is naturally required for strong bones and hormone balance. You should also avoid artificial sweeteners because they affect the body in multiple ways. They can cause cravings for sugar, increase insulin resistance, and interfere with leptin levels.
7. Consume Enough Proteins
Protein is key in balancing your hormones naturally. Protein helps to eliminate excess hormones and other toxins from the body. It also increases metabolism, which is helpful in the breakdown of fat cells and the production of hormones. But, at the same time, getting too much protein can be harmful because it causes the liver to produce an enzyme called aromatase, which turns testosterone into a form of estrogen.
8. Consume a High-Fiber Diet
High-fiber diets are important for a healthy digestive system and hormone balance. The digestive system helps expel toxins and hormones, maintains healthy muscle tone, and preserves bone health. Fiber is found in many foods like fruits, vegetables, nuts, and whole grains. Whole grains are rich in fiber, minerals, and B vitamins that support a healthy metabolism.
Balancing your hormones naturally will help you live healthier and happier lives. To balance the hormones naturally, consume a healthy diet, exercise regularly, and maintain a healthy body fat percentage. Regular exercise supports hormone production and blood circulation in the pelvic area. You should also avoid excessive alcohol consumption because it inhibits burning fat and disrupts estrogen metabolism.