Our body is affected by hormones affect in many ways, mentally, physically and emotionally. Haven’t you ever blamed your mood swings on hormones? That’s because, hormones really do that. A lot. Our lifestyle affects hormones and is affected by it so we need to know how to balance hormones naturally.
What are hormones?
Hormones are basically chemical messengers secreted by the endocrine glands. They are used for a lot of purposes, like affecting hunger, weight and mood, among other things.
Usually, the endocrine glands know exactly what amount of each hormone you need for various bodily functions. But when stress levels increase, with more consumption of unhealthy food and less rest, these glands produce hormones erratically. Sometimes, hormonal secretions vary with age, or some people are born with hormonal disorders.
Ways to Balance Your Hormones Naturally
Balancing your hormones is quite easy, fortunately. You need to have a nutritious diet and a healthy lifestyle. Be diligent in this, though. Once you achieve it, you can be your normal self again.
Increase protein intake
Protein in your diet is a must, as it provides essential amino acids that your body cannot make on its own. It is needed for various reasons – building and maintaining muscles, keeping skin and bones healthy etc.
Having proteins also influences your hunger. It decreases the levels of the hormone that induces hunger, ghrelin, and makes you feel full earlier. In fact, studies show that proteins reduce hunger rate by nearly 25%.
Adopt a protein rich lifestyle by including 20-30 mg of protein during every meal.
Start exercising regularly
Regular exercise is the key to healthy hormone levels. In particular, exercise is helpful in managing the levels of insulin. Insulin is a very useful hormone. It helps cells to take up sugar and amino acids from blood, and use them for generating energy for the body and undertaking cell damage repair.
However, higher levels of insulin can be very tricky, leading to inflammation, heart disease, diabetes and even cancer.
Regular exercise like cardio, aerobics, strength training and endurance exercise keep insulin levels in check.
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Sugar and other refined carbohydrates cause numerous health problems. They can cause disorders like diabetes, heart diseases and obesity. Fructose is known to increase insulin levels and make the body more resistant against the functioning of insulin.
These effects are seen higher in people who are overweight or obese, having diabetes or a tendency to diabetes.
Avoiding sweets with high fructose contents, like corn syrup, honey and maple syrup, along with granulated sugar, is very beneficial for a proper hormone level.
Stress affects two major hormones in your body – cortisol and adrenaline or epinephrine. Cortisol is for helping your body cope with stress and adrenaline is used to give you energy, especially during emergencies.
Also read: Benefits of Yoga
High levels of stress increases cortisol levels, which in turn, leads to obesity. Stress also increases adrenaline levels, which cause rapid heart rate, anxiety and high blood pressure.
Meditation, yoga, massage or listening to relaxing music are the activities to help you control your stress levels. Scheduling such mindful me-time regularly can help manage your stress significantly.
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Avoid extreme eating
Just because you like a particular dish warrants an extra helping. If it is occasional, it is fine. If you are worried about your weight constantly, you may eat less. But know this, that eating too much or too little will affect your hormone levels and lead to weight issues.
Usually, overeating causes insulin levels to increase, leading to disorders like diabetes. On the other hand, eating less can trigger the production of cortisol, which in turn leads to weight gain. It may lead to immense frustration and even depression, in some cases.
So the next time someone asks you about your mood swings, you know whom to blame!
Jokes apart, we would love to hear from you about what you do to keep your body healthy. Any of these included points or something else entirely?
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