8 Ways to Balance Hormones
Hormones are substances produced in one part of our body that provide functions in another part of the body. Almost every part of the body is impacted by hormones and almost all hormones are related together. They work in a balancing system. When one is low, another will become high. Over time, hormone imbalances can cause chronic issues that can lead to diseases or even cancer. The female reproductive system especially relies on hormone balance. If you have hormone imbalances you may notice symptoms like hair loss, irregular period, infertility, intense PMS, fatigue, weight loss or weight gain, feeling cold, or weak joints. Here we will discuss some lifestyle and nutrition changes that are beneficial ways to balance hormones.
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Here are 8 ways to balance hormones:
1. Quality Sleep
Quality sleep is one of the ways to balance hormones. This is because having quality and the right quantity of sleep will improve our stress levels the following day due to the impact on circadian rhythm. In the morning, after we wake up, we get a burst of cortisol, our stress hormone, which brings us motivation to start the day and to get out of bed. As the day goes on, the cortisol will decrease to normal levels so that you feel tired by the end of the day. If you are not getting enough sleep or not getting enough quality of sleep this can inhibit cortisol from dropping throughout the day, or it can delay the spike in the morning. Evidently, poor sleep will impact melatonin, the hormone we produce that supports the circadian rhythm. When the circadian rhythm is off, then cortisol levels will be imbalance which puts the body in a state of long term stress,
Source: 31970309, NIH, 18474105
2. Eat Enough
Eating enough calories is another one of the ways to balance hormones. The nutrients in our food contain building blocks that the body uses to make hormones. If you are not consuming enough food, then the nutrients will be prioritized towards other mechanisms in the body rather than hormone production. Specifically, amino acids, which come from protein sources, are building blocks for many hormones. Fiber supports gut health resulting in better hormone regulation because estrogen is passed through the gut. Many B vitamins are crucial for hormone production and regulating stress levels. Omega 3 fatty acids promote cervical fluidity to increase sperm penetration into the uterus which will improve fertility.
Source: 22254027, NIH, 31394787, 7386123, 17099205
3. Avoid Over Exercising
Avoiding over-exercising is another one of the ways to balance hormones. Exercise is a form of stress on the body and although it has many benefits, you need to have enough recovery time in between sessions. Without enough recovery, your muscles will not be able to repair and this can cause inflammation and fatigue. Additionally, exercising too much can impact your nutrient intake and body composition. The main issue with this is that our bodies need a stable body fat percentage to maintain a normal menstrual cycle, and estrogen levels will drop as body fat drops. As a rule of thumb, most females need at least 17% body fat to maintain a normal menstrual cycle to ovulate.
4. Salmon
Salmon is one of the nutritional ways to balance hormones. This is because salmon is high in omega 3s which have anti-inflammatory properties that help to reduce oxidative stress. Specifically salmon is high in the DHA and EPA type of omega 3 making it the most bioavailable source. The other source of omega 3s called ALA comes from plants. This kind has to first be converted to DHA and EPA to be utilized in the body, and the conversion rate is very low only 15%. Omega 3s have been associated with lowering inflammation in the body which supports hormone production. When the body has high amounts of stress or inflammation, it will not prioritize necessary functions for life rather than hormone production. Omega 3s can also increase luteinizing hormone (LH), which can then boost progesterone production. Omega 3s have also been found to be beneficial in managing PMS symptoms, which are tied to lower progesterone levels and higher estrogen levels.
Source: 22254027, NIH, 24639805
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5. Pumpkin Seeds
Pumpkin seeds are high in magnesium making them another one of the nutritional ways to balance hormones. Magnesium is our relaxing mineral and it helps with reduces stress, tight muscles, and inflammation which are all factors that can promote ovulation. Specifically, magnesium supports progesterone levels in the body. Progesterone is the ovulation supporting hormone that regulates the cycle. One study of 180 pregnant participants showed that the group who supplemented with a magnesium multivitamin had better pregnancy outcomes and fewer complications in general compared to a placebo.
Source: 28904937
6. Avocado
Avocado is another one of the nutritional ways to balance hormones because they are high in healthy fats. Specifically, avocados are high in unsaturated fats which means they have at least one double bond in the fatty acid chain and do not contribute to cholesterol build-up as saturated fats do. Research shows that unsaturated fat consumption is associated with increased progesterone and decreased anovulation.
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7. BRAZIL NUTS
Brazil nuts are high in selenium making them one of the nutritional ways to balance hormones. Selenium is a mineral that has strong antioxidant properties that reduce oxidative stress and inflammation. Oxidative stress damages cells and reduces their ability to function, especially when trying to conceive. This has a negative impact on hormone levels and ovulation. Since selenium has antioxidant properties, it can fight inflammation and restore hormone levels. Selenium has been shown to support conception rates in women, showing that brazil nuts are great for balancing hormones.
Source: 21130690, 18535004, 25175508
8. Yogurt
Yogurt is another one of the nutritional ways to balance hormones. Yogurt is fermented dairy milk by adding live cultures into the milk that will ferment the sugar in the milk called lactose. This process will create lactic acid, and since the pH of the lactic acid is so much lower than the pH of normal milk, this will make the milk curdle thicken as a yogurt texture. Yogurt is high in probiotics, magnesium, calcium, protein, b vitamins, and phosphorus which all have positive impacts on hormone function, metabolism, and gut health. The probiotics in yogurt are the special component that makes it great for hormone balancing. Probiotics are the live cultures in food that add and diversify the gut bacteria in the gut microbiome. Having a healthy gut bacteria balance with lots of diversity will improve the hormonal state of your body because of the gut-brain axis. The diversity of bacteria will improve digestion and absorption of nutrients to make more hormones.
