Daily Practices You Can Incorporate To Combat a Hormone Imbalance At Home/Naturally
I will treat myself with kindness, patience, and respect. I deserve love, life, and happiness. My thoughts are peaceful and calm.
Do you think you might have a hormonal imbalance? Hormonal imbalances are actually very common throughout women especially as we age. Common side effects of this might look like, anxiety, brain fog, fatigue, insomnia, acne, and loss of libido. Hormones have profound effects on your mental, physical and emotional health. These chemical messengers play a major role in controlling your appetite, weight, and mood, among other things. Hormones play a key role in our health; even small fluctuations in hormone levels can have noticeable effects. A hormonal imbalance occurs when there is too little or too much of a specific hormone in the bloodstream. Making small adjustments to your lifestyle, such as eating a healthy diet, staying active, and maintaining your weight, are effective strategies for balancing hormones.
Food
This might sound redundant, or quite obvious, but eating a well-balanced diet is one of the major factors in making sure your hormone stay in check.
Having a diet rich in healthy fats and proteins is vital for a stable system. Lack of protein can trigger a hormonal response. Protein influences the release of hormones that control appetite and food intake. Aim to get 20 to 30 g of protein every day, this can also be done through vegan protein options such as legumes, vegetables, and we alternatives.
Stay away from heavy amounts of processed, refined, and high sugar foods and drinks. These are the main culprits when it comes to interfering with your cortisol levels.
Up your fiber intake. High fiber diets and the presence of healthy fats protect from insulin inadequacies that can trigger a hormone reaction.
Make sure to not undereat or overeat. Make sure you are getting the proper nutrients and calories for YOUR body, no two bodies require the same nutritional needs. Eating too much or too little may result in hormonal shifts that lead to weight problems.
Drink Green Tea –High in the antioxidant epigallocatechin gallate (EGCG) and prevents hormonal triggers. Research suggests that consuming green tea may increase insulin sensitivity and lower insulin levels in both healthy people and those with insulin-resistant conditions like obesity and diabetes.
Try incorporating some hormone-supporting adaptogens into your diet. Adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you thrive in stressful situations. When you reduce stress with adaptogens, you reduce stress hormones and hence their effect on weight gain. (Ashwagandha, Ginseng, Maca Root, and Tulsi)
Create a high-quality, consistent sleep routine
No matter how healthy you eat, or how much you work out will overpower the benefits of a good night’s sleep! An inadequate amount of sleep plays a vital role and affects all of the hormones in the body. Not getting enough sleep can distract the fullness hormone, trigger hunger, and increased insulin resistance. Sleep is one of the most important aspects of living a healthy life. The body needs the restorative qualities of high-quality sleep to function at its highest potential.
Develop a regular sleeping pattern. Going to bed at the same time every night helps to establish your internal clock and reduces the amount of tossing and turning required to fall asleep.
Invest in red lights for the bedroom. Its low color temperature has a soothing effect on the body, and it’s the most conducive wavelength of light for a good night’s sleep. Using red light at night or in the evenings can help your body transition into its sleep cycle more naturally.
Natural calming teas and sleep aids, such as magnesium. Magnesium’s relaxing effect may be partly due to its ability to regulate the production of melatonin. Magnesium is known to relax muscles and induce sleep.
Exercise
Physical activity can strongly influence hormonal health. A major benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity. It’s important to exercise and move your body regularly every day. Movement doesn’t just mean high-intensity interval training and sweating! Movement can also involve walks, stretching, or sports.
Helps reduce the risk of hormonal reactions and other associated health concerns
Has physical and mental benefits to aid in overall health
Various types of exercise have the ability to actively alter current hormone levels
Manage Stress Levels
Stress can wreak havoc on your hormones. Two major hormones affected by stress are cortisol and adrenaline, which is also called epinephrine. Chronic stress allows for the overproduction of cortisol and adrenaline, which when in constant production wreaks havoc on the rest of the body. When you’re stressed, your adrenal gland releases the stress hormone cortisol, which then energizes you to tackle an emergency. But too much too often is usually bad for our bodies.
High-stress levels can increase other hormonal reactions outside of cortisol and adrenaline, increase blood pressure, cause weight gain and inflammation, and lead to skin issues ie acne
Progressively combat stress by engaging in meditation, yoga, energy clearing, and other similar soothing activities like massage and sound bowls.
