Many people do not know that hormones have an important effect in our physical, mental and emotional health. Hormones also greatly influence many aspects like appetite, weight and mood. In normal circumstances, our endocrine glands provide our system with enough of each hormone that our body requires for executing different processes. Nevertheless, our fast-paced modern world often produces an imbalance in the productions of hormones. Additionally, there are certain hormones that tend to decrease with age. There are even people with specific conditions that experience this process more intensely. The way to regulate this is with healthy diets and certain activities that will help you in this matter. So, make sure to pay close attention in the next lines because we will provide you with 10 different ways to balance your hormones naturally. And, without further delay, let us get started.
1. Each Meal Should Have Enough Protein
You have to eat enough protein in your meals. People have the idea that protein is bad. And that eating proteins can make you suffer from different diseases. However, they might not be too far from the truth. But this is just true if you eat too much protein, as with most things when you have them in excess. Additionally, having enough protein can help your body to produce the amino acids it needs, in order to maintain the health of your muscles, bones, and skin. Protein also helps the release of hormones in charge of controlling appetite and other helpful hormones. Here is a guide to help you know how much protein you should eat every day.
2. Exercise Regularly
Exercising has always been linked to good health and there is a good reason for that. Regular exercise enhances hormonal health. Exercising has many benefits and one of them is, reducing the insulin levels and increasing sensitivity to insulin. Insulin is a hormone that has an important role in the energy production process in your body. However, having too much insulin can lead to dangerous health problems like diabetes, inflammation, heart disease, and even cancer. This is why your body needs constant physical activity like aerobic exercises, strength training in order to help regulate the production of hormones. This book can teach you how to exercise to balance your hormones.
3. Don’t Eat Sugar and Refined Carbs
We have always heard that eating sugar and refined carbs has been linked to different diseases but we are not sure why. Well, the reason is that, among other issues, they have negative effect in the regulation of hormone production. These kinds of food increase contain fructose, which increases the production of insulin and insulin resistance. People who are more likely to suffer from this problem are those who present overweight, obesity, diabetes and prediabetes.
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4. Handle Your Stress Levels
Stress is a very common factor in our daily lives and it is very easy to give in to it. However, you need to know that stress can affect your hormone production greatly. Cortisol and Adrenalin are two hormones affected by stress. Cortisol or “the stress hormone” normally helps you cope with stress with the time, but if you are struggling with heavy episodes of stress, its levels stay high. This leads to an increasing appetite that can result in overweight or obesity. The recommendation is to try reducing your stress levels using different methods. This includes activities such as yoga, meditation, and exercise. Freedom from Stress: Easy Way Reduce Stress and Anxiety is a good resource on how to reduce stress.
5. Eat Healthy Fat
To control appetite and reduce insulin resistance, you need to eat high-quality healthy fats. MCT (Medium-Chain Triglycerides) is a substance found in coconut and palm oil that helps to reduce insulin resistance in people with obesity and diabetes. Dairy fats, as well as monounsaturated, found in olive oil can increase insulin sensitivity as well. So, make sure to eat healthy fats and avoid trans fats, which have the opposite effect and can lead to serious health problems.
6. Learn to Eat the Right Amount
Excess is harmful and it is as true as it can be regarding food. Eating too much food increases the insulin production and your body especially for people that suffer from obesity and diabetes. Additionally, not having enough protein, carbs and other nutrients can affect the production of cortisol. This can lead to becoming overweight and raises the chances of suffering from diabetes.
7. Having Green Tea
Green tea is considered to be one of the healthiest drinks. It does not only provide caffeine that stimulates metabolism, but it also has epigallocatechin gallate. EGCG has a lot of health benefits. It is an important aid in the regulation of insulin production and insulin sensitivity. Experts recommend drinking 1 to 3 cups per day.
8. Include Fatty Fish in Your Diet
Eating fish is delicious for most people. Also, there is great benefit to gain from that. Omega 3-fatty acids, present in fatty fish, feature incredible anti-inflammatory effects. Omega-3 has been found to help in reducing the levels of Cortisol and Epinephrine (adrenaline). In other words, eating fish helps in reducing the possibilities of suffering from serious diseases such as diabetes and overweight.
9. Get Enough Sleep
Getting enough sleep has numerous benefits to your health. However, we will focus on the effects on hormone regulation, in this context. Not getting enough rest hours can result in the imbalance of hormone production. Insulin, leptin, cortisol, ghrelin, and growth hormones are just some of the hormones affected by this issue. The perfect amount of sleep hours is 8. Therefore, it is good to sleep for minimum of 7 hours a day.
10. Avoid Sugary Drinks
We mentioned before that sugar is harmful for your health. Nevertheless, we would like to point out how bad sugar drinks are. Drinking sugary drinks have similar effects to eating sugar but a lot worse. This is because solids help the body know when it has had enough food. But with drinks, it is not the same. The body has trouble knowing when to stop drinking. This is why the quantity of cholesterol consumed can be greater. The result can be an even higher rise in insulin production in very low insulin sensitivity. This is especially true for overweight people and people who have diabetes.
So, there is nothing else to add. But remember to follow these 10 ways, in order to balance your hormones. And if you have any other tip, please let us know in the comments section below.