Our body hormones play a major role in our health either its mental or physical. Even our emotional health and mood is dependent upon hormones. Not only this, it is the hormones which control your appetite, sleep and weight.
In normal mechanisms, we have glands in our body which secrete hormones in limited amount which is suitable for your body. But with the advancing world and modern form of lifestyle, we have started dealing with hormonal imbalances. Some hormones decreases while some increases giving the negative effects.
Hormones control Human Body:
Hormones come from the endocrine system. Human body has two kinds of glands in it which produces hormones. Some examples include pituitary, hypothalamus, pancreas, thyroid, adrenal and thymus.
Different hormones are responsible for different kinds of functions. Some example of the hormones include insulin, glucagon, T3, T4, cortisol, estrogen, testosterone etc. the functions these hormones control are:
- Blood sugar
- Stress response
- Sleep cycle
- Sexual function
And many other.
Effects of hormonal imbalance on body:
When these hormones are not produced in appropriate amount, there are a variety of effects which can be seen:
- Sleep disturbances
- Mood changes
- Poor memory and concentration
- Appetite changes
- Weight irregularities
- Facial hair
- Body aches
- Irregular menstrual cycle
These are only a few examples what hormonal imbalance can do to your body.
Natural Way to Balance Hormones:
As these hormones imbalance will lead to various problems, you should try to keep your hormones balanced. There are various natural methods to do that:
1. Fulfil Your Protein Requirement:
Proteins are useful for many body functioning and maintenance. Proteins are also linked with other hormonal release which further deals with appetite.
Increased protein in diet will suppress your hunger level and increase the feeling of fullness.
To bring your hormones level to normal, you should consume 20 to 30 grams of proteins with every meal.
2. Exercise regularly:
Physical exercise plays a major role in natural hormone balancers. It will increase the insulin sensitivity and works against insulin resistance.
Type of exercise which is recommended includes:
- Aerobic exercise
- Strength training, etc.
Good physical activity will also help you to balance hormones acne. In short it will improve your quality and way of living.
3. Cut out sugar and refined carbs:
Sugar and carbs are linked with various health problems including obesity, diabetes etc. all of them are hormonal linked problems. These products increases insulin resistance.
Removing sugar and carbs from your diet or atleast avoiding them will give you lots of benefits in insulin resistant problems such as polycystic ovarian syndrome and hormones acne.
4. Control Stress:
Stress will cause the release of some hormones which are generally known as stress hormones such as cortisol, adrenaline etc.
These hormones actually manages the stress and mood but constantly elevated levels will lead to obesity and increased calorie intake which will lead to the belly fat too.
So avoiding your stress will lead to normal levels of cortisol as per requirements.
Some stress relieving techniques include:
- Relaxing music
5. Maintain Your Diet:
Eating excessively or not eating up to the recommended limit will disturb your hormone level.
Increasing diet will increase the insulin level where as decreasing your diet will cause the release of stress hormones.
To avoid any over or under hormonal levels and problems associated with them, intake your diet within the recommended limits.
6. Green Tea will help:
Green tea is healthy in a way that it will increase the sensitivity of insulin and decrease the levels of it. It works great for people who are obese and diabetic due to hormonal problem.
7. Sleep Properly:
Your diet and exercise will be of no value if you will not take care of your sleep cycle. Poor sleeping pattern and irregular sleep cycle is linked with imbalance of your body hormones.
Quantity and quality of sleep, both plays a major role in normal hormone production and their functioning.
7 hours of sleep is recommended for an individual to live a healthy life. Improper sleep might lead you to problems like obesity and diabetes and interfere with your appetite.
8. Take diet rich in fiber:
Fiber is an important component in maintaining your gut’s health. Some studies suggest that it also increases the sensitivity of insulin and aids in some hormones production.
It also leads to decrease in appetite.
9. Eat diet rich in omega 3:
Omega 3 is a healthy form of fat which is beneficial in heart and brain health. Omega 3 also balance hormone acne. It will also play a part in normalizing mood.
You can consume omega 3 from eating fatty fish in your diet.
10.Supplements to fulfil hormonal imbalance:
Sometimes you might need some supplements to bring your hormonal level in control. Some supplements are:
- Vitamin D
- Evening primrose oil
- Bone broth
How can we know our hormones level?
If you want to check about your hormones level and health, you can check it out in the following ways:
1. Saliva test:
A saliva test will tell you about the hormones level at cellular level.
It can measure the level of estrogen, progesterone, cortisol, testosterone and DHEA.
2. Blood Test:
You hormone levels can be measured easily from your blood. It can tell the level of free or total hormonal level. Hormones which can’t be detected from saliva or urine can be detected from blood.
3. Urine Test:
Hormones can also be detected from 24 hours urine collection.
FAQs – Frequently Asked Questions:
Q. How to balance hormones acne?
To balance hormones acne you need to take diet which has high level of omega-3 fatty acids, probiotics, fruits and vegetables. Supplements like vitamin A, D and E can also help in controlling hormonal acne. Drinking green tea might also help.
Q. How long will it take to balance hormones?
With proper diet, adequate sleep and exercise, it will take almost 6 months to bring the hormonal level back to normal.
Q. is there any herb helpful for hormonal balance?
Yes you can do the herbal treatment for hormonal imbalance. There are also wide treatment options in traditional Chinese medicine. Some herbs which are helpful include:
- Red raspberry leaf
- Milk thistle
Hormones play a really big role in our body functioning. You can balance your hormones with proper diet, adequate amount of quality sleep and exercise. Look out if you are having the symptoms of hormonal imbalance and then try to manage them naturally before taking any medications.