When hormones in the body are unbalanced, a person can develop health issues. They often become more at risk of chronic health conditions. Fatigue and irregular periods are signs of a hormonal imbalance, and a person might gain weight or develop acne.
People experiencing these symptoms, as well as many others, should visit their doctor to learn the underlying cause. If hormones are to blame, the doctor will offer suggestions to restore perfect hormone balance. The doctor will then create a treatment plan to address the patient’s needs, including lifestyle and dietary changes and medications. What might this plan include?
Increased Healthy Fat Consumption
Humans must consume healthy fats so their bodies can function properly and their hormones remain balanced. Olive oil is an example of a healthy fat that improves insulin resistance while suppressing appetite. Furthermore, these fats help control cortisol levels and keep inflammation down. Fatty fish, almonds, avocados, and peanuts are also good sources of healthy fats.
Limit Sugar Consumption
Excessive sugar consumption increases a person’s risk of insulin resistance and raises blood sugar levels. Consuming fructose over an extended period can lead to problems with the gut and hormonal imbalances. Reducing sugar consumption can restore hormone levels in the body while reducing the risk of chronic health conditions.
Fiber-Rich Diet
Fiber aids digestion, leaves people feeling full ,and improves insulin sensitivity. Increasing fiber intake may improve gut health by rebalancing the hormones that affect it. Beans, blackberries, whole grains, and peas are excellent sources of fiber.
Boost Protein Intake
Humans often need to eat more protein, which is necessary for muscle growth and retention. Men and women who eat plenty of protein find it easier to maintain a healthy weight because it helps the body produce peptide hormones that regulate appetite. Experts recommend eating a high-protein breakfast to reduce the risk of overeating later in the day. Eggs, poultry, nuts, and seeds are excellent sources of protein.
Gut Health
The digestive tract is lined with bacteria. This bacteria helps regulate insulin sensitivity and hormone levels. The gut doesn’t function properly when the balance between good and harmful bacteria is disrupted. Limiting sugary and processed foods will help restore the balance between the bacteria.
Avoid Processed Foods
Processed foods increase inflammation within the body. This inflammation stresses the body and increases a person’s risk of insulin resistance. Store-bought snacks and fast food are examples of processed foods, so people should focus on eating nutrient-rich items to improve health and restore the natural hormone balance.
Avoid Chemicals in Foods
Before purchasing any food in a grocery store, read the ingredient list. Many products contain chemicals that most people don’t recognize. Avoid these foods whenever possible, as the chemicals may put humans at risk of insulin resistance and hormonal imbalances. Fresh, whole foods balance a person’s hormones, so many people now follow the Mediterranean diet.
Hydration
Remaining hydrated is essential to maintaining proper hormone levels. If the body loses more water than it takes in, a person becomes stressed, which impacts their mood. Individuals who make hydration a priority are less likely to be anxious and depressed. Sip on water throughout the day and use a phone app to track water consumption.
Limit Alcohol Consumption
Alcoholic drinks may leave a person dehydrated and disrupt their hormone levels. Alcohol alone also disrupts hormone levels. As a result, the combination can significantly impact hormone health, even if a person only drinks alcohol moderately. Males who regularly drink alcohol have lower testosterone levels, and their sperm quality is reduced.
Stop Using Tobacco
Tobacco also impacts hormone levels along with all other aspects of health. The smoke alters hormone levels and may be particularly harmful to the thyroid. The entire body is stressed when a person smokes, and certain hormones may overproduce.
Regular Exercise
Regular exercise offers numerous benefits. Heart health and hormonal balance improve when exercise is part of a routine. Insulin sensitivity increases, and the person is at lower risk of diabetes, obesity, and cardiovascular issues. Exercise also helps people manage their stress, essential for maintaining hormonal balance. When cortisol levels remain high, a person will struggle to manage stress, and high-stress levels impact appetite regulation hormones.
Quality Sleep
People who don’t get enough sleep are at risk of several health issues. They are more likely to gain weight and may suffer from daytime sleepiness. Hormonal imbalances have been linked to inadequate sleep. Insulin and cortisol levels are altered when a person is sleep-deprived. Leptin and ghrelin are two hormones involved in hunger regulation and satiety. When people don’t get enough sleep, they are more likely to overeat, leading to weight gain.
Avoid Endocrine Disruptors
Many people are unaware of their exposure to endocrine disruptors, which throw off the natural hormone balance. Some disruptors are made naturally, while others are man-made. These substances mimic or block hormone activity. Countless foods and household products contain these substances, so humans are routinely exposed to them. Cooking at home and avoiding processed foods can help people minimize their exposure to these substances, and people should use natural cleaning products whenever possible.
Medications
Women take birth control pills to prevent conception. They may also increase progestin and estrogen levels in women with low levels of these hormones. Hormone therapy medications are also used for men and women who have low levels of certain hormones. These medications contain replacement hormones to relieve symptoms the person is experiencing. These medications may come in pill form, as a topical medication, or as an injection. They are often used to raise estrogen and testosterone levels, but patients must let their doctors know about any side effects they experience.
Some people benefit from insulin-sensitizing medications. These drugs increase insulin sensitivity to lower blood sugar levels. Individuals with insulin imbalances like insulin resistance often benefit from these medications.
Any person can have a hormonal imbalance. Many people have this issue and blame it on countless other things. A slight imbalance can have significant health effects, but there are steps people can take to restore hormone levels naturally. A doctor can help find the right treatment plan if these methods don’t work. Make an appointment today to test your hormone levels and get your health back on track.
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