Diet, fitness, and lifestyle hacks to help keep your hormones in check, prevent ageing complications

Hormonal imbalances: Stretching exercises like yoga and deep breathing can reduce insulin resistance (often seen in conditions like PCOS), help regulate menstruation and ovulation, lower obesity, and improve self-esteem, all of which help lower stress and support hormonal health (Image: Canva)

Hormonal balance refers to the optimal levels of hormones circulating in the body, which help regulate various processes, from growth and metabolism to mood and reproductive health. When this balance is disrupted, it can lead to physical and emotional symptoms, affecting health and quality of life.

For a healthy mind and body, maintaining a balanced hormonal environment is essential, says Dr Kanika Jain, Senior Consultant and Gynecology Professor. “Throughout the stages of life, from adolescence and reproductive years to menopause, hormones play a crucial role in supporting physical, mental, and psychological health. When they're out of balance, it can disrupt these aspects in significant ways," she explains.

Also read | Hormonal imbalance: Here's how fluctuations impact your menstrual cycle and pregnancy plans

Dr Jain suggests a few lifestyle habits that can naturally support hormonal balance:

• Diet and hydration: Consuming about 0.8 gm of good-quality protein per kilogram of body weight daily helps maintain lean muscle mass, insulin sensitivity, and hormonal balance. Including healthy fats around 20 percent of your diet, while reducing trans fats can lower inflammation. Limiting carbs and sugars can also help keep inflammatory markers in check. Staying hydrated with 2.5-3 liters of fluids each day and eating a variety of fruits and vegetables support a healthy gut and provide essential nutrients that promote balanced hormones.

• Exercise: Stretching exercises like yoga and deep breathing can reduce insulin resistance (often seen in conditions like PCOS), help regulate menstruation and ovulation, lower obesity, and improve self-esteem, all of which help lower stress and support hormonal health.

• Alcohol: Minimising alcohol consumption can positively impact your hormone levels, as alcohol can interfere with the body’s internal balance and affect hormones.

• Avoid smoking: Smoking affects estrogen and testosterone levels and can lead to free radical damage that impacts reproductive health, potentially shortening women’s reproductive lifespan.

• Limit caffeine: While small amounts of caffeine can have some benefits, excessive intake (above 200 mg per day) can increase stress levels and disrupt hormonal balance.

• Reduce exposure to endocrine disrupting chemicals (EDCs): EDCs, found in items like canned food, certain pesticides, and some cleaning products, can mimic hormones and interfere with the endocrine system. Opt for organic produce, avoid preservatives, and minimise the use of certain antibacterial products to reduce exposure.

• Prioritise sleep: Getting 7-9 hours of sound sleep on a regular schedule helps regulate the body’s natural circadian rhythm, which is closely tied to hormonal health. Quality sleep is essential for balanced cortisol and other key hormones.

• Socialise and reduce stress: Loneliness and isolation can increase cortisol and adrenaline, disrupting hormonal balance by affecting insulin and thyroid hormones. Regular social interactions with friends and family release positive hormones like endorphins, dopamine, serotonin, and oxytocin, which help manage stress and support hormonal balance.