How to Naturally Balance Hormones
Health tips – Hormones are biochemicals that regulate how the body functions.
When it comes down to it, they play a part in just about everything we do, experience and feel.
Hormones regulate everything—sex drive, sensory perception, sleep, stress, growth, mood and metabolism.
Many lifestyle decisions and diet factors contribute to hormone balance and adjusting a few simple elements of your nutrition and lifestyle can make big hormonal changes that enhance quality of life.
Let’s take a look at six tips that help your body’s endocrine system balance hormone production and release.
1. Lose Weight and Fix Leptin Levels
Leptin is an important hormone that balances your hunger. When your leptin levels are disrupted, you often get uncontrollable hunger cravings. Recent research proves that high leptin levels signal an increased risk for heart attack and cardiovascular disease.
Because leptin is secreted by adipose tissue (fat cells), one of the best ways to lower your levels is to lose weight. Losing weight does more than just improve your health, it balances your hormones and improves your psychological state.
2. Exercise (High Intensity)
Short, hard exercises efforts are the best way to get a hormone boost. The Journal of Strength and Conditioning Research studied the result of performing short bouts of exercises and determined that performing one set of 6×35 meter max-effort sprints twice each week was more effective at boosting hormone levels than longer cardio efforts. It’s good to get some longer cardio in, but make sure you mix it up with shorter efforts a few times each week.
3. Avoid Long Cardio Efforts
This tip goes along with the previous tip. Try to avoid longer cardio efforts if you want to have balanced hormone levels. Research indicates that exercise duration longer than 80 minutes negatively impacts testosterone levels.
It’s a myth that women don’t need testosterone. In both men and women testosterone is an important hormone that regulates mood, sex drive, and energy levels.
4. Add Antioxidants to Your Diet
According to research published in Critical Reviews in Food Science and Nutrition, two important antioxidants—phytoestrogens and lignans—help prevent hormone-related disease. They might also reduce the risk of heart disease and cancer.
Both antioxidants are common in whole grains and fiber rich foods like oats, barley, beans, lentils, and yams. Seek out these antioxidants to reduce your risk of hormone diseases.
Sleep promotes the release of androgenic hormones that are important for promoting muscle recovery, repair, and growth. You can’t have properly balanced hormone levels without adequate sleep.
A study of sleep deprived military trainees determined that reducing sleep time to 1-3 hours over a 5 day period results in a 60-80% decrease in androgenic hormones.
6. Supplement with Magnesium
For women, magnesium levels tend to decrease during the hormonal changes of menopause. Low levels of magnesium are a sign of ongoing hormonal changes and, according to recent studies, can affect your neurotransmitters.
Men often supplement with magnesium to promote muscle recovery and boost testosterone levels too. The University of Maryland Medical Center provides a quality, inclusive look at the symptoms of magnesium defiance which include anxiety, sleep disorders, nausea, irritability, confusion, and insomnia.
- Five Steps to Balance Hormones
- Hunger Hormones Causes Diet Failure?
- Love Hormones Can Overcome Shyness
- 10 Important Hormones for the Human Body
- What is Hormonal Imbalance of Female?