Your hormones are important signalers in the body, with these chemical messengers controlling everything from hunger to growth to mood. For these functions to work properly, though, your body needs the correct balance of hormones, not too much and not too little. However, various situations, such as aging, life changes, and injuries/illnesses, can affect hormone production.
At Functional Nutrition Resources, we understand the importance of hormonal balance as well as how detrimental it can be to your well-being when your hormones are out of balance. Symptoms such as weight gain or loss, constipation, fatigue, and anxiety or depression are just some of the complications from too little or too many hormones.
As functional medicine practitioners in Owasso, OK, and Tulsa, OK, we recommend you try the following tips to help balance your hormones naturally.
Exercise Regularly
Exercise is crucial for hormone balance because it enhances hormone receptor sensitivity. In particular, research has shown that physical activity influences the appetite hormones in the body and improves insulin’s actions.
Get Enough Sleep
It’s recommended to aim for seven to nine hours of sleep each night, and for a good reason. Aiming for this amount of sleep helps to promote your natural circadian rhythm, which is a crucial contributor to hormone production. This is because your hormones follow a schedule and may be regulated by light/dark or the time of day, which all align with your circadian rhythm.
One of the most significant examples of the impact of sleep on hormone production has to do with the stress hormone cortisol, which the body regulates around midnight. Research has even found that lack of sleep is one contributor to high cortisol levels, in addition to chronic stress and long-term use of corticosteroids. So, if you want to balance your stress hormones, make sure you get enough sleep each night.
Eat The Right Foods
The foods we eat can influence the hormone levels in our bodies. In particular, various fat-containing foods are needed to create hormones, and the body needs variety in short-, medium-, and long-chain fatty acids. To fulfill these needs, it’s best to aim for healthy fats, such as avocado, salmon, or coconut oil, as they do not promote inflammation.
In addition to a diet of healthy fats, research has also shown that a diet rich in fiber and lean protein can also promote hormonal balance.
To prevent hormonal imbalance, it is also best to avoid processed carbs, added sugar, and refined vegetable/seed oils.
Studies have shown that the above dietary suggestions may help balance the hormones
responsible for metabolism, appetite, and mood.
Chill Out
We know that it’s easier said than done, but decreasing your stress levels can go a long way in regulating your hormones. One report stated that stress could change the serum levels of hormones such as catecholamines, glucocorticoids, prolactin, and the growth hormone, so managing stress can help to keep these hormones at normal levels.
If you’re feeling stressed, try exercise, yoga, or meditation to relax and regain balance in your hormones.
Allow a Doctor to Help
The above habits are recommended not only to promote overall wellness but also to help balance hormones. However, some cases may require more than the above habits can provide, and in these cases, it is recommended to see a doctor.
At Functional Nutrition Resources in Tulsa, OK, we utilize integrative medicine to combine the above healthy habits with other methods of hormonal balance. Let us help you improve your life through conscious alterations to your daily living that set you up for long-term success and regulate the production of your body’s chemical messengers.
References
Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport & Exercise Medicine, 2(1), e000143. https://doi.org/10.1136/bmjsem-2016-000143
Lakhdar, N., Denguezli, M., Zaouali, M., Zbidi, A., Tabka, Z., & Bouassida, A. (2014). Six months training alone or combined with diet alters HOMA-AD, HOMA-IR and plasma and adipose tissue adiponectin in obese women. Neuroendocrinology Letters, 35(5), 373–379.
Rafraf, M., Mohammadi, E., Asghari-Jafarabadi, M., & Farzadi, L. (2012). Omega-3 fatty acids improve glucose metabolism without effects on obesity values and serum visfatin levels in women with polycystic ovary syndrome. Journal of the American College of Nutrition, 31(5), 361–368. https://doi.org/10.1080/07315724.2012.10720443
Raatz, S. K., Johnson, L. K., & Picklo, M. J. (2015). Consumption of honey, sucrose, and high-fructose corn syrup produces similar metabolic effects in glucose-tolerant and -intolerant individuals. The Journal of Nutrition, 145(10), 2265–2272. https://doi.org/10.3945/jn.115.218016
Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian Journal of Endocrinology and Metabolism, 15(1), 18. doi: 10.4103/2230-8210.77573
Ye, Z., Arumugam, V., Haugabrooks, E., Williamson, P., & Hendrich, S. (2015). Soluble dietary fiber (Fibersol-2) decreased hunger and increased satiety hormones in humans when ingested with a meal. Nutrition Research (New York, N.Y.), 35(5), 393–400. https://doi.org/10.1016/j.nutres.2015.03.004