Hormonal imbalance occurs when there is too much or too little of a hormone in the bloodstream. Hormones, produced by various glands in the endocrine system, regulate essential body functions, including metabolism, growth, reproduction, and mood. Imbalances can result from a variety of factors such as stress, diet, medical conditions, and certain medications.
Common symptoms of hormonal imbalance include weight gain or loss, fatigue, mood swings, irregular menstrual cycles, and changes in appetite. Conditions like polycystic ovary syndrome (PCOS), hypothyroidism, hyperthyroidism, and diabetes are often associated with hormonal imbalances. Diagnosis typically involves blood tests to measure hormone levels, and treatment depends on the underlying cause. Lifestyle changes, hormone replacement therapy, and medications are common approaches to managing hormonal imbalances.
Dealing with hormonal imbalance can be approached through various method, says Manisha Kadan, senior gynaecologist and former consultant with Max Global. She lists the following ways to deal with hormonal imbalance.
Maintain a balanced diet:
| Include healthy fats: Essential fats like omega-3 fatty acids, found in fish, flaxseeds, and walnuts, support hormone production. |
| Eat plenty of fibre: Fibre-rich foods such as vegetables, fruits, and whole grains help regulate estrogen levels. |
| Avoid sugary foods:Reducing sugar intakehelps prevent insulin resistance, which can affect hormone balance. |
| Engage in moderate exercise: Activities like walking, cycling, and yoga can help regulate hormones. |
| Strength training: Building muscle mass through resistance training helps balance hormones, including insulin and cortisol. |
| Practice relaxation techniques: Meditation, deep breathing exercises, and mindfulness can reduce stress and lower cortisol levels. |
| Get adequate sleep: Aim for 7-9 hours of quality sleep per night to maintain hormonal balance. |
| Achieve a healthy BMI: Excess body fat can contribute to hormone imbalances, particularly estrogen dominance. |
| Avoid extreme diets: Consistent, balanced eating habits support long-term hormone health. |
| Chasteberry: Often used to alleviate symptoms of PMS and menopause by balancing progesterone levels. |
| Ashwagandha: Helps reduce cortisol levels and balance thyroid hormones. |
| Maca root: Known for supporting endocrine function and balancing hormones. |
| Drink plenty of water: Proper hydration supports overall health, including the endocrine system. |
| Limit caffeine and alcohol: These can interfere with hormone production and regulation. |
| Consult a doctor: Get personalised advice and treatment options based on individual hormone levels and symptoms. |
| Hormone Replacement Therapy (HRT): In some cases, HRT may be necessary to correct imbalances. |
Dietary adjustments:
| Consume sattvic foods: Fresh fruits, vegetables, whole grains, nuts, and seeds. |
| Herbs like turmeric and fenugreek: Known for their hormone-balancing properties. |
| Consistent sleep schedule: Aligning with natural circadian rhythms supports hormone balance. |
| Oil massages (Abhyanga): Using sesame or coconut oil can help balance hormones. |
Yoga and meditation: Specific yoga asanas, such as Pranayama and Surya Namaskar, are beneficial for hormonal health. Reduce stress through meditation and mindful practices.
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