Hormones have a significant effect on both your mental, emotional and physical health. These essential chemicals play a huge role in managing your appetite, mood, and weight among other significant things. Usually, your endocrine glands are tasked with producing the required amount of each hormone necessary for various biological and physiological functions. However, modern lifestyle changes have led to hormone imbalance which affects our daily lives. Some hormones are also known to decrease with an increase in age. Many women around the world have resorted to women’s hormone supplements but there are also natural ways to enhance your hormones. Some of the natural ways to balance your hormones include:
Every Meal You Take Should Contain Enough Proteins
You must eat enough protein at every meal because they have essential amino acids that are not naturally manufactured by the body. Even though women’s hormone supplement may work they may not be as effective when it comes to maintaining your skin, bone, and muscle health. Furthermore, proteins are essential because they help trigger the production of hormones that are responsible for food intake and appetite. One research study indicates that consumption of adequate protein helps to lower the amount of ghrelin commonly known as the “hunger hormone”. It also triggers the production of GLP-1 and PYY which are the hormones that make you feel full.
Regular Physical Exercise
Physical exercise has numerous health benefits and also plays a huge role in your hormonal health. One of the biggest advantages of engaging in physical activity is that it helps lower your insulin levels while increasing insulin sensitivity. Insulin is a major hormone in the body with several functions. One of its main functions includes the conversion of sugar and amino acids, found in the blood, to energy. However, the body only requires a little amount of insulin as too much of it can be very harmful to the body. High levels of insulin can cause inflammation, lead to diabetes, heart disease, and even cancer.
Most of the above ailments are also linked to insulin resistance which is a condition that makes your cells not respond effectively to insulin signals. You can engage in different types of physical activities such as strength training, endurance exercise and aerobic exercises. Such exercises are known to reduce your insulin levels as well as improve your insulin sensitivity. Regular exercise also helps to improve the production of hormones that help maintain muscles. If you’re unable to perform a physical exercise you can try going on walks among other physical activities.
Stay Away from Refined Carbohydrates and Sugar
Refined carbohydrates and sugar can lead to many health problems. If you’re unable to avoid these foods then you should at least minimize their intake to avoid some lifestyle diseases such as diabetes and obesity among others. Many studies indicate that fructose which consists of most types of sugar leads to insulin resistance and may increase your insulin levels as well. Fructose can be found in natural products such as maple syrup, corn syrup, table sugar, and honey. Refined carbs, on the other hand, can be found in pretzels and white bread. You should stick to a low to moderate carb diet by eating whole foods for the benefit of your health.
Stress can be very dangerous to your mental health if not properly managed. When you’re stressed your body triggers the production of epinephrine which is a group of hormones consisting of adrenaline and cortisol among others. Adrenaline is usually referred to as the “fight-or-flight” hormone that provides your body with the required amount of energy needed to respond to dangerous situations. High levels of cortisol are not desirable because they can lead to excessive intake of calories which often leads to obesity and more belly fat. High levels of adrenalin can also cause increased heart rate, high blood pressure, and anxiety. However, most of these conditions are manageable and often go away within a short period.
Eat Healthy Fats
Taking foods that are rich in high-quality natural fats can help control your appetite and also decrease insulin resistance. Healthy fats may include medium-chain triglycerides which are normally taken directly to the liver to be converted into the liver. They are essential in decreasing insulin resistance especially to people who are overweight and obese. They occur naturally in palm oil, coconut oil, and pure MCTs oil. You should avoid monounsaturated fats which can be found in nuts and olive oil, dairy fats are also not advisable due to potential health risks.
Other healthy tips to practice include:
- Get regular quality sleep
- Avoid sugary beverages
- Eat meals that are rich in fiber
- Include eggs in your diet
- Eat fatty fish as they are rich in omega-3 fatty acids
- Drinking green tea