Our hormones play a vital role in the organization of the system, and efficient work of the whole body, so that if we have a hormonal imbalance – a big influence on our health.
There are many hormones that perform their functions within us, but there are those that most frequently cause problems, upsets our health – it’s stress hormones, thyroid hormones, sex hormones, and insulin, which controls our blood sugar levels.
Hormonal imbalance is the most common cause of health imbalances. But how do you know whether you are suffering from this imbalance?
If you have one or more of these signs imbalance, then your hormones may not be in equilibrium:
Weight gain and / or fat in the abdomen
Depression, anxiety and irritability
Loss of libido
Problems with procreation
And can you simply be treated?
Of course, synthetic hormonal treatments and other options, to which many people turn – they work much faster than diet. But, as if that was not tempting to get a quick solution, studies show that side effects from the use of synthetically-hormonal treatment can give more problems than benefit.
This can lead to an increased risk of such diseases as:
High blood pressure
Skin rashes and pimples
Do not worry, there are ways to balance your hormones, so you will feel good again. Changing diet and lifestyle, with time your hormone levels will be adjusted ourselves.
Therefore, a change of diet and lifestyle can have a long way, but at the same is more stable and promising. However, based on your personal medical condition, you should always follow the advice of your doctor with regard to drug therapy and treatment.
Thus Let’s look what you should do for Balancing hormones through diet.
1. Enjoy a delicious and healthy fats
One of the key ways to keep our hormones work correctly – this introduction into an organism of short-, medium- and long-chain of fatty acids. Not only our body uses these fats for efficient production of hormones (especially sex hormones), but also the whole body metabolism will rise.
It is important to balance the ratio of omega-3 and omega-6 fatty acids which we consume – processed foods and vegetable oils contain a large amount of omega-6, we must reduce in ration (sunflower, soybean, peanut, cottonseed, and other oils), and conversely increase the amount of omega-3 rich fatty acids products. Enjoy more often oily fish, flax seed and seed oil, olives, egg yolks, avocados, chia seed, and walnuts, which are rich sources of combating inflammation – Omega-3 fatty acids.
2. Try probiotic products
Beneficial bacteria and yeast in our intestines help to metabolize a hormones (estrogen as phytoestrogens and thyroid hormones) from food sources help to maintain proper hormonal balance. Kefir, sauerkraut, homemade yogurt are sources of microbial intestinal healing.
3. Eat hypnotics products
Get full sleep (seven or eight hours per day) is absolutely essential to balance your hormones. Cortisol, for example, a stress hormone, is regulated, when we sleep. If we do not get enough sleep, we can to suffer from a variety of stressful issues, such as weight gain, heart problems, digestive problems, blood sugar imbalances, and more.
Sleep deprivation also reduces the levels of leptin (hormone of an appetite suppressant) and increases levels of ghrelin (hormone hunger stimulation). It is not surprising that those who are deprived of sleep, often feel hungry and crave carbohydrates, sweets and salty.
Thus, order to remain relaxed and balanced, we must eat the greens, whole grains, almonds, and other hypnotics products.
4. Choose carbohydrates wisely
Type of carbohydrates that you eat can have a big impact on two hormones in your body: insulin and leptin.
When you eat simple carbohydrates such as white bread, pasta, cakes and pastries from recycled white flour, this leads to a rapid increase in blood sugar and insulin levels, which could have negative consequences for health.
If you choose complex carbohydrates, such as whole grains, vegetables, it is much better for your health, and your hormones.
These products also help to stabilize the level of leptin, which then signals to your body, reducing the feeling of hunger and the accumulation of excess fat.
5. Vitamin D and magnesium
Obtaining adequate levels of vitamin D is a very important factor in maintaining the hormone balance in the body, along with a healthy immune system. Get vitamin D we can from the sun or dietary supplements, as well as if eating a lot of leafy greens, nuts and seeds, avocados, soybeans for magnesium.
6. Limit caffeine and alcohol
Unfortunately, if you your hormone levels are not synchronized, drinking too much caffeine is very bad. Caffeine can affect the growth hormone HGH, which helps maintain muscle and bone mass in adulthood. It can also raise the level of cortisol, thyroid hormone that prevent our restful sleep. Replace coffee for a cup of green tea, for health benefits.
If you allow yourself a glass of wine or a beer before going to bed, it is better to minimize, if you want to achieve a hormonal balance. Alcohol can interfere with estrogen processing. It also disrupts sleep, and we know that lack of sleep affects the hormonal balance.
7. Avoid added sugar
Sugar – simple carbohydrates, and therefore it affects the levels of insulin and leptin. Have you ever noticed how you become happy after sweet food, but after a few minutes or hours later you become moody, irritable and anxious? This is sugar has affected the balance of the hormones estrogen and progesterone.
Of course, you can not remove all the sugar – it would mean to abandon a fruits, vegetables, beans. The goal – to avoid added sugar and choose whole foods with a low glycemic index.
8. Choose the right foods
Ready meals, packaged soups, sauces and fast food, they all contain a disgusting amount of trans fat, unhealthy vegetable oils, sugars and additives such as sweeteners, MSG, nitrates.
And artificial sweeteners such as aspartame – a common ingredient in processed foods – also associated with infertility, birth defects, and endocrine disorders that cause a hormonal imbalance.
Do not forget to read the labels on food and prepare meals for themselves on their own.
So we covered the basic dietary approaches for the balancing of your hormones. But in order to help this process, follow other healthy recommendations:
- Engage in physical activity (swimming, running, yoga, gymnastics);
- Drink clean water or lemon water daily in order to work more effectively;
- Save calmness in any situation and avoid stress.