Hormones affect our mental, physical and emotional well-being. They drive multiple aspects of our bodies like appetite, mood, and weight. Unfortunately, some factors impact the hormonal environment in our bodies. The effects of hormonal imbalance are hard to miss as it affects overall health significantly. An imbalance can cause extra stress in the body, accompanied by multiple chronic issues. The good news is that a few lifestyle tweaks can help restore hormone levels. Here are some ways to bring hormone levels to proper levels:
Magnesium is an essential mineral that does a neat job as a muscle relaxant. It helps manage stress and tension, which in turn encourages better sleep. It also comes in handy for people experiencing PMS and menstrual cramps. Since it can regulate the body clock, it makes it easier for the endocrine system in the body to stabilize hormone release.
Consume enough protein
Protein is a necessary macronutrient in the body. Proteins provide the body with amino acids that help produce peptide hormones. Peptide hormones help to regulate physiological processes like appetite, stress, reproduction, growth, and energy metabolism. The endocrine glands need amino acids to produce hormones that contribute to our well-being. Also, a diet high in protein helps manage ghrelin, the hunger hormone, and leptin, the hormone that notifies our body that we are full. That helps avoid cases of overeating which can lead to obesity. Include protein-rich food in your diet like eggs, lean meat, etc.
Move your body
Our bodies need to move regularly. A sedentary lifestyle impacts hormonal health. Exercise helps encourage blood flow to the muscles while promoting hormone receptor sensitivity. A higher receptor sensitivity makes it easier for the body to deliver nutrients and hormone signals. Exercise also improves insulin sensitivity, making the body cells react to insulin effectively. Insulin sensitivity also helps keep obesity, heart diseases, and diabetes at bay. Also, as we grow older, the levels of muscle-maintaining hormones reduce. Exercise is an excellent way to boost those levels by promoting the release of the human growth hormone, testosterone, and DHEA. Exercise does not need to be too intense to make a difference. Find activities that you enjoy doing like walking, yoga, or swimming. Consistency will not be a problem when you do something you love.
Manage your weight
Obesity is a chief contributor to hormonal imbalance. It causes a reduction in hormone release from the ovaries and testes, leading to infertility among men and women. If you are packing some extra pounds, losing some of that can help restore the hormone imbalance. Start by consuming enough calories for your body and exercising to maintain a healthy weight. You can have regular hormone checks to know how your body is responding. Luckily, testing hormones does not have to be a tedious process. You can do online women’s hormone testing. It is affordable plus you also do not have to worry about confidentiality or extensive doctors’ appointments.
Prioritize gut health
The gut has plenty of bacteria that affect hormone health. The gut ecosystem helps modulate insulin resistance, reducing the causes of overeating. The gut microbiome also encourages calorie burning, which plays a chief role in weight management.
Limit sugar intake
Excessive sugar intake is one of the greatest culprits for obesity, diabetes and other diseases. High sugar consumption encourages insulin resistance. Also, with increased sugar consumption, the body’s capacity to release leptin, the fullness hormone, reduces. That leads to reduced calorie burning and excessive weight gain. Limiting added sugars in our diets helps manage hormonal imbalance.
Stress encourages our bodies to produce cortisol which helps the body cope with stress. Chronic stress destroys the feedback mechanism that notifies our body to go back to normal after a stressor passes. The result is high levels of cortisol for lengthy periods. Elevated cortisol levels will stimulate appetite, increasing calorie intake and obesity. Also, cortisol can encourage gluconeogenesis, leading to insulin resistance. Learn effective stress management techniques like meditation and yoga. Exercise also pumps up the production of happy chemicals and endorphins. That helps manage stress.
Get enough sleep
Sleep is as crucial to well-being as diet and exercise. Our bodies need high-quality sleep to reset and rejuvenate. Poor sleep impairs insulin sensitivity and impacts hormones like ghrelin, leptin, HGH, and cortisol. Counter hormone imbalances by getting the recommended hours of sleep every night. Well, ensure you practise healthy sleep hygiene to help your body get quality sleep.
Remember, hormones are like the chemical messengers in our bodies. Any imbalances affect our bodies’ capacity to function optimally. Fortunately, some lifestyle changes can help restore the body to normalcy. Ensure you consult a medical doctor before you try any medication.