How to Balance Hormones
Hormonal imbalance is associated with various medical conditions such as infertility, depression, loss of muscle strength, lack of concentration, among others.
Due to the current lifestyle, it is very common to suffer some sort of hormonal imbalance, so it is essential to know how to get hormones in balance and enjoy an optimal health.
There are many ways to balance hormones. One way is to obtain hormones found in low concentration in the body through supplementation.
If you’re wondering how to balance my hormones through diet, there are some nutrients that can help:
- Zinc is known due to its contribution for the production of testosterone. While testosterone is mainly a male hormone, women also secrete a lesser amount. Zinc´s food sources include dark chocolate, peanuts, beef, veal, lamb, crab and others. Eating foods rich in omega-3 fats also help you achieve hormone balance. Omega 3 fats are very important for healthy cell membranes, facilitating the action of hormones in cells. These fats are found in deep sea fish such as tuna, mackerel, herring, salmon, sardines, anchovies; as well as in walnuts and flax seeds and chia.
- Incorporate more fiber in your diet will also help to balance hormones. Fiber is the indigestible part of plants and is found in whole grains, fruits, vegetables and legumes. Fiber is combined with estrogen, facilitating their metabolism.
- Avoid too much caffeine (tea, coffee, energy drinks) and alcohol will also help you achieve hormonal balance. Studies suggest that these substances interfere with the proper functioning of hormones and induce an imbalance. For example, excess caffeine causes insomnia and prevents proper action of melatonin, the sleep hormone.
If you want to know how to get hormonal balance through lifestyle, you should consider proper rest and stress reduction. These are some of the main causes of hormonal imbalances that women suffer today.
Stress leads to increased blood cortisol, which in turn blocks the action of estrogen. In women, the decrease in estrogen also leads to a decrease of serotonin, all of which contribute to anxiety states, irritability, nervousness and depression.
Respect the circadian rhythm is fundamental. This assumes that you go to bed early and get up refreshed after about 8 hours.
On the other hand, aerobic exercise is another way to help balance hormones and improves the sensitivity of muscle cells to insulin action. This is fundamental in diabetics or people with disorders of carbohydrate metabolism.
Exercise also contributes to the release of neurochemicals associated with the feeling of wellbeing and calm, so it is another factor that contributes to reducing stress.
How to Regulate Hormones
Regulating hormones will bring changes in vitality, blood glucose concentration, sleep and wakefulness, feeling of well-being and mood, the menstrual cycle in women, libido and many other aspects.
One of the most effective ways to regulate hormones is, at first, to determine plasma concentrations in order to confirm which hormones are unbalanced.
After confirmed the hormonal imbalance, it is necessary to make changes in lifestyle.
Following a nutritious diet, establish sleep patterns and stress reduction is critical.
However, these strategies may not be sufficient to regulate hormones.
That’s why hormone replacement therapy becomes important in these cases.
However, a study conducted in 2012 revealed very startling statistics and confirmed the association between supplementation with synthetic hormones and the risk of developing breast cancer, cardiovascular disease and stroke.
While there are many factors that determine the development of these diseases, replacement therapy with synthetic hormones seems to have great influence. Conventional replacement therapy has also been associated with increased risk of osteoporosis, high blood pressure, bleeding, rashes and weight gain with fluid retention.
That is why, before starting this type of treatment all the possibilities should be carefully evaluated in conjunction with the endocrinologist.
So, how to regulate your hormones without these side effects? Replacement therapy with bioidentical hormones is a safe and effective alternative. Bioidentical hormones are natural compounds with similar chemical structure to the hormones secreted by the body and have an analogous action but without the side effects caused by synthetic hormones.
Among the most commonly used compounds are those used to treat lack of estrogen at menopause (estrone, estradiol and estriol). However, there are other varieties to treat different hormonal disorders.
If side effects occur following a replacement therapy with bioidentical hormones, you can try an alternative treatment with certain herbs that have proven efficacy as in the case of black cohosh.
When it comes to restore hormonal balance, it is necessary to look for trained professionals who can make a proper diagnosis and to consider an individualized treatment, analyzing the pros and cons of each therapeutic option available today.