"Hormone balancing" refers to the practice of achieving hormone levels within a healthy range, which is becoming increasingly popular due to the recognition of how hormonal imbalances can impact health. While there are numerous supplements claiming to aid in hormone balance, many lack scientific evidence to support their effectiveness. Instead, natural approaches such as diet and lifestyle changes can support healthy hormones.
Women often focus on hormone balancing more due to monthly hormonal shifts and changes during perimenopause. This typically involves achieving a balance between estrogen and progesterone. Hormones like adrenal and thyroid hormones also play crucial roles in overall health, says Delhi-based gynaecologist Rajni Gupta
Supporting hormone health involves various practices. Try these home remedies instead of depending on supplements.
Get adequate sleep: Sleep is essential for hormone production and regulation, including cortisol, growth hormone, insulin, and gut hormones that control appetite.
Manage stress: Stress impacts hormones like cortisol, which can lead to weight gain, anxiety, and other health issues. Stress management techniques such as mindfulness and meditation can help. Other than raising cortisol levels, chronic stress also impacts appetite and insulin resistance. Techniques like meditation and yoga can help manage stress.
Reduce exposure to endocrine-disrupting chemicals: Certain chemicals in the environment can interfere with hormone function. Opting for glass/stainless steel containers and choosing pesticide-free foods can help.
Eat cruciferous vegetables: These veggies contain compounds that help manage estrogen levels, particularly helpful for estrogen dominance.
Consume healthy fats: Omega-3 fatty acids found in fish, flaxseeds, and walnuts support hormone production and regulation.
Exercise regularly: Physical activity boosts endorphins, regulates cortisol, enhances insulin sensitivity, and supports hormone production like testosterone and growth hormone.
Eat enough protein: Protein is crucial for hormone production, especially peptide hormones that control growth, metabolism, appetite, and stress responses.
Maintaining a moderate weight: Obesity is linked to hormonal imbalances. Maintaining a healthy weight is important for hormone health.
Take care of your gut health: The gut microbiome influences hormones related to insulin resistance and satiety. Consuming fibre-rich foods is beneficial. Fiber boosts insulin sensitivity and the release of fullness hormones, aiding in weight management and hormone balance.
Lower your sugar intake: Excess sugar can lead to insulin resistance and hormonal imbalances. Try to avoid foods with added sugar.
Include healthy fats in your diet: Omega-3s reduce inflammation and improve insulin sensitivity. It is found in abundance in foods like fish, nuts, and olive oil.
Try Mediterranean Diet: This diet, rich in whole grains, fish, legumes, and vegetables, helps reduce estrogen levels and cancer risk. However, note that no single diet or supplement can balance all hormones, and individual needs may vary. A holistic approach focusing on nutrition, exercise, stress management, and sleep is key to supporting hormone health.
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