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Hormone imbalance can disrupt many aspects of wellness. Women, in particular, may experience problems concerning their fertility, metabolism, and mood regulation when hormones are not in tune with their optimal rhythm.
Knowing full well the importance of these areas, you must address hormone imbalance through proper medication (prescribed by your doctor) as well as lifestyle changes pertaining to your diet, sleep quality, weight and stress management, gut health, and more. Read on to learn what goes into how to fix hormonal imbalances.
Pro tip: Before addressing hormonal fluctuations by altering your lifestyle, make sure you have been appropriately diagnosed. For example, women can take a hormone profile blood test to check the status of their reproductive hormones, as recommended by their healthcare provider.
Circadian rhythm and hormone production often affect one another. This is why people who are sleep-deprived can develop hormonal imbalances, as explained in a review published in the International Journal of Endocrinology.
With this in mind, it’s crucial to attain uninterrupted sleep for about seven to eight hours. Doing so ensures optimal hormone production and regulation.
You can plan for quality sleep by prepping your environment. Adjust your bedroom’s temperature so it remains cool. Then, make sure it’s quiet and dark to help trigger the production of melatonin – the hormone that regulates your body clock.
In addition, avoid using electronic devices, such as your phone, before going to sleep. The blue light from the screen can adversely impact your sleep patterns.
Did You Know? Aside from hormone imbalance, sleep deprivation increases your risk for heart disease. As such, it’s crucial to be mindful of how much sleep you get. If you experience anxiety, there are several ways to achieve good sleep, which you can easily follow.
High cortisol production caused by chronic stress can drive your hormones all over the place. According to a study involving healthy women aged 18-44, high levels of perceived stress are associated with decreased estradiol.
Estradiol is a type of estrogen released to facilitate the maturation of egg cells (ova). Insufficient estradiol can disrupt ovulation, where an ovum is released to the fallopian tube for possible fertilization.
With this information, it’s clear that stress can potentially impact a woman’s fertility to a higher degree. To combat such impact, find healthy ways to manage stress, such as practicing relaxation techniques, exercising regularly, and pursuing activities you enjoy.
Consider mindfulness practices like meditation or yoga to help reduce stress and promote hormonal balance, deep breathing exercises, journaling, and engaging in hobbies that bring you joy and relaxation.
Your overall health generally rides on your nutrition and metabolism. Naturally, these extend to hormone production. Your diet can influence hormone hemostasis, including your sex and metabolic hormones.
A study involving adolescent males shows that pro-inflammatory foods can significantly decrease testosterone and estradiol.
On the other hand, the inability to process insulin (a.k.a. insulin resistance) has been found to be common among women with polycystic ovary syndrome (PCOS). Note that insulin helps metabolize sugar (glucose). Therefore, if you have insulin resistance and consume sugary foods frequently, you could develop type 2 diabetes and health issues concerning your menstrual cycle.
These findings imply the significance of modifying your dietary patterns to correct hormonal disruptions. Be selective with your diet and gear toward a balanced diet.
When treating hormonal imbalances, incorporate more healthy proteins and foods rich in omega-3 fatty acids into your diet. These nutrients allow for more streamlined hormone production.
Also, avoid processed foods, especially cured meat and products high in preservatives. Plus, stir clear from refined sugars and unhealthy fats, as they can disrupt hormone production, promote inflammation, and adversely impact your metabolism.
Good microorganisms in the gut (collectively known as microbiota) influence not just your metabolism and immunity but your hormone production as well.
For instance, a 2021 study involving patients with endometriosis or EM (a condition where endometrial tissues develop outside the uterus) shows that the EM group has lower diversity of microbiota.
Although further research is needed to strengthen the idea of how gut health influences endocrine health, it’s clear that sufficient good microbes can help improve hormone production.
Therefore, enrich your diet with probiotics like yogurt, sauerkraut, kefir, pickles, and so on. Plus, incorporate prebiotics (nutrient sources for microbiota) into the mix. These include foods high in fiber, such as leafy greens, fruits, whole grains, crops, and other vegetables.
Being physically active is one of the hallmarks of ensuring good health and wellness. As far as hormonal imbalance goes, regular exercise helps you manage your weight and metabolism – two of the most prominent factors influencing problems in hormone production.
However, keep in mind that exercise should be done regularly and with the right intensity. If you start off with physical activities that are too demanding and taxing, you may jeopardize your goal of correcting hormone imbalance. This is why healthcare providers often recommend taking your baseline health profile, especially in weight loss.
For best results, consult your doctor and start with light to moderate-intensity exercise. You can even choose physical activities you can do at home. Gradually increase the intensity or frequency of your workouts.
Endocrine disruptors (EDs) are chemicals that inhibit the activities of your hormones through disruption or even mimicry. As a result, they promote hormone imbalance and can potentially alter many other physiological functions with greater exposure.
Sadly, many everyday items contain these substances, from cosmetics, packaging, toys, non-stick pans, toys, paper coatings, and plastic containers, to pesticides. See the complete list of common EDs outlined by the National Institute of Environmental Sciences.
It’s no secret that water intake also drives many physiological functions. After all, poor hydration can impede glandular activities, including the secretion of metabolic and sex hormones. Therefore, it’s evident that people with hormonal imbalances should maintain adequate water consumption based on expert recommendations.
Although eight glasses of water a day, or about 97 ounces for women, seem to be the standard for hydration, individual requirements will vary based on many factors, including your build, weight, environment, etc. This is why it’s best to consult your doctor for the optimal volume.
A hormonal imbalance occurs when the endocrine system produces excessive or insufficient hormones. Also known as the body’s chemical messengers, hormones regulate bodily functions, such as metabolism, temperature, mood, sexual appetite, and circadian rhythm. Each one has a designated optimal range of production or secretion.
Signs of hormonal imbalance manifest differently among individuals. Also, men and women often have varying experiences leading to the diagnosis of the condition (although often through a hormone imbalance test).
Still, the following are common symptoms of hormone imbalance to watch out for.
Like in any other medical condition, diagnosing abnormal hormonal fluctuations involves your primary care provider assessing your symptoms and ordering hormonal imbalance tests, which may include blood testing. After which, you’ll receive either a recommendation for a treatment plan or a specialist (usually an endocrinologist).
Determining the potential root cause becomes imperative in addressing hormonal imbalances. Among them can be unhealthy lifestyle choices, including inactivity, sleep deprivation, poor diet, certain medications, chronic stress, and exposure to endocrine disruptors.
Menopause, puberty, and pregnancy can also cause hormonal fluctuations. However, since these are natural processes, they should normalize after the transition.
In some cases, it may develop due to autoimmune diseases, like type 1 diabetes or Grave’s disease, or from tumors or injuries in the endocrine glands. To identify the exact cause, your physician will perform or order additional laboratory tests.
Home remedies can supplement your treatment for hormone imbalance. However, assuming the condition without consulting your healthcare provider is not recommended.
If you exhibit persistent symptoms of hormonal imbalance or are simply uncertain of what’s causing your health problems, see a primary care physician who can guide you to an endocrinologist. With the proper expertise, you will undergo symptoms evaluation and hormone testing, as well as get personalized treatment plans.
Vitamins are good supplements for hormone fluctuations, but they don’t necessarily provide a cure for the condition. Still, vitamins B, C, and D can help alleviate the symptoms of hormonal imbalance and influence activities that potentially aggravate the excess or deficiency of certain hormones. For example, vitamin B12 can help keep thyroid hormones functioning well.
If you have been diagnosed with hormone imbalance, the type of foods to prevent primarily depends on the hormone in question. For example, if you’re low in estrogen, limit your intake of cruciferous vegetables, as they could block the production of the hormones. But generally, make sure you don’t intake too much red meat, dairy products, processed foods, or even caffeine to avoid major hormonal fluctuations.
Among women, hormonal imbalance affects menstrual cycle and fertility. Additionally, you may gain weight, have mood swings, and have trouble sleeping. Plus, you’ll also have an increased risk of developing diabetes and other metabolic disorders.
Hormone imbalances should not be taken lightly. While these steps of how to fix hormonal imbalance will naturally improve your health, you’ll have better chances of treating the underlying issue if you consult with your healthcare provider. Regain control of your hormones by working with your doctor and following these tips consistently.
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