If you sense any unusual changes in yourself regarding appetite, tiredness, stress levels, or if your general mood is just off, you may be experiencing a hormonal imbalance. Don’t worry though, your hormones can be regulated with the right treatment; whether it’s via supplements or your own lifestyle choices.
Here are several ways you can naturally re-balance your hormones to get the most out of your day to day life and feel energised and invigorated.
Adequate sleep
If not the number one means to being happy and energised, getting the right amount of quality sleep is crucial for stabilising our hormones. In fact, if we aren’t getting the right amount, it can lead to other negative side effects such as weight gain, abnormal hunger levels, and even increase our chances of diabetes. In order to stay healthy, most adults need between 7-9 hours of proper sleep per night.
Exposure to light
Put away your phones and laptops well before bed, because this could be the key to getting those quality hours of sleep each night. According to Chronobiology International, the effects of artificial exposure to light during night-time can greatly impact our hormone levels.
Stress regulation
I know this one is easier said than done, but managing stress can keep our hormones in check, and lead to a more balanced life overall. There are many ways we can cope with stress: from mindful meditation to taking a much needed holiday.
Exercise
Help keep your stress levels in check by investing in a gym membership, or doing something as simple and rejuvenating as going for a brisk walk. It also gets your blood pumping and energy levels up, surprise, surprise! These activities can help balance our hormones too.
Diet
There’s definitely an array of dos and don’ts when it comes to what we should be consuming on a day-to-day basis to stabilise our hormones. While it’s about having ‘everything in moderation,’ here are some tips for recommended dietary consumption to aid hormonal balance:
What is recommended:
Healthy Fats
This includes fish and other foods that contain fatty acids.
High Fibre Foods
Studies show that consuming fibre on a daily basis is known to have a positive impact on our hormones.
Green Tea is a Huge Yes
Green tea is super good for our immune system, but that’s not the only great thing about it! Green tea, which contains an amino acid called L-theanine, is known to reduce stress levels, and increase brain activity and dopamine levels, which keeps us relaxed and focused. If we feel calmer and are able to increase productivity, then there is a greater chance for proper hormonal functioning.
Supplement Intake
This is another great one. For women, in particular, supplements like Diindolylmethane (DIM) assists with managing estrogen levels in the liver. More generally, probiotics are recommended for overall gut health. Aside from these examples, there’s an array of choices out there – It’s all about finding what works best for you. It is recommended that you chat with a health care professional before taking them in order to find the right ones for you.
Now for foods and eating habits to avoid:
- Overloading on processed carbs (especially for children);
- Having too many takeaway foods (specifically fried foods); and
- Consuming a high intake of processed sugars.
Avoid undereating (or overeating)
If our body isn’t getting enough fibre, protein, or healthy fats, then it’s no wonder our hormones will also be affected! We need a healthy, balanced intake of food to allow our body to perform at its best – whether it’s at a day at work, Uni, or at the gym. The same goes for overeating: if we give our body too much to work with, (depending on our individual metabolisms, exercise and what it is we are eating, of course), then excess fats can start to be stored in our body leading to weight gain, which can also potentially affect our hormonal levels.
Be wary of dairy!
Too many dairy products can actually disrupt the hormonal balances in our bodies, according to nutritionist and dietic specialist, Heather McCleenes.
And finally, alcohol.
It may seem obvious, but alcohol and other forms of drug use can heavily impact our hormones. Alcohol abuse (or frequent consumption) is linked to decreased levels of testosterone, according to Dr Gerado Sison, Pharm.D:
“No matter a person’s sex, too much alcohol can wreak havoc on their body’s ability to produce and regulate hormones, such as testosterone,” says the registered pharmacist.
If you feel like you may have hormonal imbalances, we recommend you try out these tips. If symptoms persist, however, it may be a smart idea to see a doctor or nutritionist to aid you in getting down to why you may be feeling extra tired or stressed.
Photo by Cathy Pham on Unsplash
