In my last post, I covered the various types of hormones in our body and their impact to our health when they are not balanced.
Now, let’s look at tips on how you can balance your hormone. The key is lifestyle change with sensible diet and regular exercise.
1) Avoid Toxins and Detox
Avoid toxins such as pesticides, herbicides, household chemicals and plastics. Whenever possible, cook in glass or non-coated pants. Store food in the fridge in glass containers rather than plastics. All these toxins mimic the body hormone, which will disrupt the normal hormonal functions.
2) Eat healthy fats
Healthy or good fats are Omega-3, which you can obtain from oily fish such as salmon, tuna, olive oil, walnut oil and flaxseed. They are important helping to create healthy cell membrane, which facilitate transport of hormone to the body cells.
3) Limit caffeine and alcohol
Too much caffeine cause stress hormone, cortisol , to be over stimulated. Alcohol disrupts the female hormonal cycle.
4) Cut refined carbohydrates
Refined carbohydrates contribute to high blood sugar, which affects insulin and cortisol level to go up. Eat plenty of fruits and vegetables and whole grains from barely, millet and quinoa as these are complex carbohydrates. They do not cause a surge in blood sugar and hence, also regulate insulin and cortisol level.
Fruits, vegetables and whole grains have fiber and it helps to bind old estrogen and help to clear them out of the system.
5) Get enough sleep
Insufficient sleep affects ghrelin and leptin hormone balance. If leptin is out of balance, it will also affect other hormones. Find strategies that can help you to get sufficient hours of good night sleep.
6) Exercise regularly
Exercise helps the body to produce endorphin, which makes you feel good. Walking, swimming and relaxing exercise is good. Avoid extended running and cardio exercise as it can make the problem worse. Be active by moving the body throughout the day.
As part of the balance nutrition, supplementation of the following herbs, minerals and vitamins will help:
Saw Palmetto, Dandelion, Motherwort , Evening Primrose Oil and Wild Yam help with PMS and menstrual pain.
Vitamin D, E, C and B complex are necessary in nourishing all the vital organs and glands that produce the hormones. Co-enzyme Q10, green tea, red wine, pomegranate, pine bark and grape seeds are potent antioxidants that help to prevent free radical damage to the hormonal glands and organs.
Minerals such as Zinc are important in helping with the production of testosterone and prostate health.
Balancing your hormone takes time and patience. The impact of hormonal imbalance is unbearable, but if you persevere in your healthy lifestyle plus the above tips, you should be well on your way to achieving optimum health.
What are the ways you have used to successfully achieve a hormonal balance? Share with me in the comment box below. If you need further help, contact me to discuss your condition and I can give further recommendations.
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