How to Reset Hormones Balance Naturally?
How many times do you find yourself irritable with low energy. Very common question asked by my clients; how can I reset my hormones?
Hormones are essential for our body, as they regulate everyday processes including appetite and metabolism, sleep cycle, mood and fertility. Whenever you feel off, your hormone could be the cause, a hormone imbalance means that our body producing too much or too little of specific hormone
Common symptoms of hormone imbalance are
Signs of Hormone Imbalance
Constant tiredness and Fatigue
Headaches
Irregular periods
Insomnia
Food cravings
Weight gain
Night sweats
Mood swings
Acne
There are certain lifestyle changes that can help in hormone balancing like
Food for Hormone Reset
For maintaining healthy, balanced hormones, our body needs food that contain protein, complex carbohydrates and healthy fats.
Protein
Protein is essential for hormone synthesis like thyroid, insulin, oestrogen and growth hormone. Protein also influences the release of leptin and ghrelin, the hormones that regulate our appetite and food intake. Protein is required for the production of serotonin and dopamine. Expert recommend eating a minimum of 20-30gm of protein per meal.
Lean meat, Chicken, Lentils, Beans, tofu, tempeh and edamame Beans are good source of protein.
Carbohydrates and Fibre
Carbohydrates have gotten a bad reputation and linked with weight gain and health issues , but all carbs are not created equally. Carbs are main fuel for our body and diet with low carbs with inadequate energy intake can lead to menstrual irregularities, mood swings. Complex carbs stabilise blood sugar levels, provide essential nutrients for proper hormone functioning.
Always go for complex carbs like wholegrains (quinoa, oats, brown rice wild rice) chickpeas, lentils, sweet potatoes and green peas.
Healthy Fats
Fat intake and healthy fats are essential for hormone production and maintenance of proper hormone function as certain fats, such as those found in Omega-3 fat sources, will aid in the rebuilding of cells and stabilization of hormones. For females, Omega-3 can assist with balancing FSH levels and sex hormone, testosterone. Saturated and trans fatty acids decrease insulin concentration leading to insulin resistance.
Add good fats in your daily meal like avocado, olives, olive oil, oily fish(salmon, sardine)nuts and seeds.
What else can you do to promote hormone balance?
There are some other lifestyle factors that can improve hormone balance
Sleep
Sleep disturbance which negatively impact hormone synthesis and metabolism is also associated with obesity, insulin resistance. Health professional recommend at least 7-8 hours of sleep each night. For better sleep avoid caffeine containing food like coffee, black tea and chocolate at least 3-4 hours before sleep.
Exercise
Exercise has been shown to reduce stress levels and also help regulate hormones such as insulin and cortisol and sex hormones. High intensity exercises are good for improving insulin sensitivity. strength training can build muscles and while helping to burn calories and balance cortisol levels. Pilate and yoga also has been shown to improve balance by reducing stress.
Stress Management
Stress is directly related to hormone health. Stress increases cortisol hormone and higher levels of cortisol disrupt hormone balance and causes insulin resistance, weight gain, insomnia and low energy.
Meditation and yoga can reduce stress, and helpful in hormone rest. Always take some time for your self, as self care is very important for body and mind.
Take Home Message
Hormones are vital for our bodily functions. Hormone imbalances may increase your risk of obesity, diabetes, heart disease, and other health conditions. A healthy lifestyle and daily exercise may help to restore hormone balance. Before taking any supplement, always consult your GP.