Hormones are chemicals in the body that play a role as a messenger. They affect numerous processes as they circulate through the bloodstream to tissues and organs; everything, including mood, sexual function, and many other things. Therefore, it becomes really important to know the ways in which we can balance hormones naturally at home!
Hormones are produced by endocrine glands, which are distinct cell populations. The pituitary, pineal, thymus, thyroid, adrenal glands, and pancreas are the main endocrine glands. In addition, sex hormones are produced by the ovaries in women and the testes in men.
In today’s world, our adrenal glands are really taking a beating. Chronic stress, inadequate sleep, and hectic schedules increase cortisol levels. This results in other medical problems like insulin resistance and abdominal obesity.
Hormone manufacturing is a complicated process that depends on good fats and cholesterol. Hormone issues can result from a lack of these dietary components. The building blocks (fats) required by the body to produce hormones are not present.
Toxins that imitate these hormones or their building blocks, phytoestrogens, are an issue as well. The body may attempt to produce hormones using the incorrect components.
Many people start following healthy eating habits and exercising, but they still have trouble losing weight. Hormone imbalance appears to be the underlying common problem after talking with many of them.
Ways to Balance Hormones Naturally!
Since the endocrine system is so complicated, we probably will never fully comprehend it. But there are simple things you can do to improve your general health and assist your hormone regulation.
1. Eat Required Healthy Fats Daily
Man-made vegetable oil fats are not good for consumption by our bodies. Saturated fats make up the majority of the body’s fat. Omega-3 and Omega-6 polyunsaturated fats account for just 3% of total fat consumption. For optimal health, we require a proper ratio of omega fatty acids.
Vegetable oils made from seeds, such as canola and soy, are extremely high in Omega-6 fatty acids. Traditional fats like butter and olive oil have been supplanted by processed vegetable oils in modern diets. This is one of the main causes of people’s diets being deficient in high-quality Omega-3 fatty acids.
These good fats are essential for healthy cell activity in general and hormone action in particular. They serve as the actual building blocks for the creation of hormones. When we don’t feed the body enough of these fats, it uses the available polyunsaturated fats, which are of lesser quality.
In the body, polyunsaturated fats readily oxidize and are less stable. Inflammation and mutations in the body may result from this. Recent research indicates that this inflammation may take place in arteries, potentially aggravating blocked arteries. The issue also affects reproductive and skin cells. These could be related to other hormonal issues, such as PCOS, and polycystic ovarian syndrome.
2. Limit Caffeine
Although I enjoy coffee, too much of it can disrupt the endocrine system. particularly when there are additional hormone stressors present, such as pregnancy, pollutants, or stress. Additionally, it can put more stress on our adrenal glands, which are in charge of producing stress hormones.
If you can, reduce your coffee consumption or switch to healthy herbal teas. There is a delicious and nutritious decaf option available from my favorite coffee company. There are also some excellent adaptogen-infused mushroom coffee choices available.
If you must have coffee, use it as a covert way to consume some good fats. For a more nutritious latte, I’ll blend in some coconut oil with my coffee.
3. Avoid Harmful Chemicals
Harmful chemicals generated by plastics, pesticides, household cleaners, and mattresses can produce hormone-disturbing chemicals. They can act as hormone imitators in the body, preventing it from producing actual hormones. Obviously, hormonal birth control is one such tool that can accomplish the same goal.
Avoiding these toxins is crucial if you have a hormonal imbalance or reproductive issues. Avoid Teflon and most non-stick coatings by choosing glass or non-toxic metal pans instead. Foods should not be heated or kept in plastic. wherever possible, choose organic food (or grow your own!). Of course, avoid using harmful cleansers and pesticides.
Here are some more tips for avoiding indoor toxins in order to balance hormones:
- Improving indoor air quality with plants
- 3 Simple Natural Indoor Air Cleaners
- 19 Natural cleaning tips
- Best water filter options
- How to avoid plastic in the kitchen
- How to reduce plastic use at home
Another significant source of pollutants for many people is beauty cosmetics. The personal care items we use every day include thousands of ingredients. And most haven’t had their long-term safety evaluated. Achieving hormone balance can be greatly improved by avoiding these products.
4. To balance hormones, Sleep is on Priority!
I cannot stress this more! Hormones won’t be in balance if you don’t get enough sleep. Period. Although I’ve frequently struggled with this, I’ve been able to really dial in my sleep with the methods below.
Our bodies are working hard to detoxify, recharge, and produce hormones as we sleep. The hormone levels of a pre-diabetic can be produced by just one night of missed sleep. To help you sleep better, try any of these suggestions:
Tips for better sleep
Make your sleeping environment better. Use blackout curtains, dim the artificial lighting, and make a peaceful environment. Select linens and a mattress that is non-toxic.
Sleep comfortably – We actually sleep better in lower temperatures. Your ideal sleep temperature is created by this bed-cooling device.
Daily schedule – Establish a regular schedule to support your circadian rhythms. Even on weekends, wake up and go to bed at the same time to maintain a normal hormone cycle.
Fats and proteins – 3 to 4 hours before bedtime or at dinner, consume a high protein/high-fat snack. Try these four methods if you have difficulties falling asleep.
Morning Sunlight – Early morning sunshine is essential for establishing the day’s circadian and hormonal rhythms. Serotonin and cortisol levels are increased by natural light to balance melatonin levels at night.
Get rid of artificial light – After the sun sets, stay as far away from artificial light as you can. To limit blue light and improve your sleep, use the night mode on your electronic gadgets. I also switch off the overhead lighting and the red-lit lamps.
Hydrate by getting enough water each day. To avoid having to wake up to use the loo, stop drinking a couple of hours before bed.
Take a calming salt bath about an hour before going to bed while listening to some quiet music or reading a good book.
Breathe – Find a stress-reduction method, such as prayer, meditation, or journaling. Stretching or getting a massage before bed.
5. Supplement Wisely
Unfortunately, due to overfarming, food in our environment frequently lacks nutrition. Our water is frequently chemically polluted. Compounds that can wreak havoc on the body can even be found in the air.
In an ideal world, we would obtain all of our nutrients from food and daily vitamin D requirements from sunlight. Since it doesn’t happen often, supplements are occasionally required. Here are some additional possibilities for hormone balance after I’ve already mentioned the vitamins I frequently take.
Before beginning any new supplements, be sure to see your doctor. especially if you’re using birth control or medication.
Make important to select a reputable brand if you decide to pursue hormone replacement therapy. Only from ovulation through menstruation should it be used.
6. Exercise Regularly in Right Way to Balance Hormones
Intense cardio can exacerbate hormone imbalance if you already struggle with it. This causes the adrenals to become more stressed and release more stress hormones. The importance of sleep cannot be overstated, at least during the balancing phase. Avoid prolonged jogging and cardio and instead, put your attention on soothing workouts like strolling or swimming.
I enjoy rebounding since it is a moderate form of exercise and has additional health advantages. Light bodyweight workouts and yoga are also excellent choices.
Short bursts of heavy lifting (kettlebells, deadlifts, squats, and lunges) can be good while prolonged cardio can be negative. These start a chain reaction of advantageous hormonal reactions. Try to complete a few sets (between 5 and 7) at a weight that really tests you. If you haven’t done these things before, make sure you receive assistance with form and instruction because the poor form can be detrimental.
Summary of Hormone Balance
Although achieving hormonal balance can seem difficult, even modest adjustments can have a big impact. It’s a continuous process because of all the pollutants all around us. However, achieving hormone balance is possible with the appropriate actions.