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10 ways to achieve Hormonal Balance in Women
BY DEEPAK KHERA
Dietitian/Nutritionist
Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs to help them do their work. They are produced by the endocrine system that signals various parts of your body to carry out their functions. The endocrine system, consisting of 8 glands (hypothalamus, pituitary, thyroid, parathyroids, adrenals, pineal body, the ovaries, and the testes) produce and secrete most of the hormones.
Types of Female Sex Hormones
Hormones play an important role in maintaining and regulating your overall health. The primary sex hormones in females are estrogen and progesterone which are produced by the ovaries (the primary female reproductive organs), the adrenal glands (small glands located on top of each of your kidneys), and the placenta (the structure that develops in your womb during pregnancy which provides nutrients and oxygen to the growing baby).
Estrogen, produced by your ovaries, is found in both men and women. It is responsible for the development of the female reproductive system and it imparts female sex characteristics such as breasts and pubic hair.
Progesterone, the hormone released in the ovaries, is responsible for regulating your menstrual cycle and supporting your pregnancy.
Hormonal Imbalance in Women
Hormonal imbalances occur when there is too much or too little of a hormone in the bloodstream. Hormonal imbalances can cause disturbances in a range of body functions and deteriorate your overall health. In women, this imbalance is mainly due to abnormal (less or more) levels of estrogen and progesterone.
Common causes of hormonal imbalance in women include unhealthy and stressful lifestyle, unhealthy dietary habits, chronic conditions such as diabetes or thyroid problems, pregnancy, certain medications, severe injuries or infections, birth control pills, and menopause (the natural stopping of a woman’s menstruation or periods).
Hormonal imbalance can cause of a variety of symptoms in you such as:
Lifestyle and Dietary Recommendations to Balance Your Hormones
Correcting your hormonal imbalance early and on time, can save you from further complications and health issues.
Here are 10 ways to achieve hormonal balance to stay young and healthy:
1. Eat a balanced diet. Your diet affects the balance of your hormones. Eating a diet that contains all vitamins and nutrients in the right proportion is a must. Include foods such as lean proteins, vegetables, fruits, seeds such as chia seeds and flaxseeds, nuts, olive oil, and unsaturated oils and fats, and whole grains like buckwheat, brown rice, and quinoa.
2. Reduce all insulin stimulating foods. Insulin is a hormone that helps control the amount of sugar (glucose) in your blood. When your body’s cells don’t respond normally to insulin (known as insulin resistance), there is a build-up of insulin in the blood, resulting in excess sugar in the bloodstream. Excess sugar is known to cause an imbalance in your hormones.
To correct this imbalance, it is advisable to reduce foods that promote insulin resistance. These include white sugar, excess alcohol, and all processed flours.
3. Include glucagon stimulating foods in every meal. Glucagon is another hormone that controls or rather maintains the levels of glucose (sugar) in your blood. When sugar levels are low in your blood, your body releases ‘glucagon’ so that you have the energy to continue with your tasks. A mess-up between insulin and glucagon can cause hormonal imbalances.
To maintain the blood sugar levels, choose glucagon stimulating foods such as proteins (chicken, fish, turkey, cottage cheese, yoghurt, lean beef, eggs, hemp) in every meal.
4. Support your hormonal health with essential fats and fatty acids. Healthy fats help in maintaining a balance of hormones, especially those involved in appetite, metabolism, and keeping you full. Fatty acids such as omega-3 reduce the levels of stress hormones (primarily cortisol and adrenaline) and help maintain a balance.
Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. Omega-3 fatty acids are found in fish, nuts, and seeds.
5. Stay hydrated. Dehydration can affect the functioning of the glands of the endocrine system, leading to hormonal imbalance.
Drinking water helps flush toxins from your body and keeps your cells functioning, thus maintaining hormonal balance. Drinking 2 litres of water per day is vital for your energy, and overall health. Including green tea in your daily diet will keep you hydrated and boost your metabolism.
6. Exercise has a strong influence on your hormonal health. One of the major benefits of exercising is insulin sensitivity. Reduced levels of insulin maintain harmony in body functions. Exercise also lowers cortisol response, thus reducing stress and boosting overall health.
7. Sleep well. Irregular sleep can increase stress levels. A good night’s sleep can do wonders for proper cortisol secretion and weight loss. Sleeping boosts overall health and a healthy body is able to maintain a healthy hormonal balance.
8. Hug someone you love. Whether it is your child, husband, friend, or parent – hugging naturally lowers cortisol response and increases the production of endorphins, your “feel-good hormones”.
9. Meditation keeps a check on your cortisol and adrenaline levels. It keeps your mind and body calm and happy.
10. Spend time with yourself. Staying mentally and physically happy and sound keeps a check on your hormone levels. Spending time with yourself either by way of enjoying a hobby, reading a book, listening to music, or taking a walk, helps.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please “DO NOT SELF-MEDICATE” and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.