Hormones, such as estrogen, testosterone, adrenaline and insulin , are extremely important chemical messengers that affect many aspects of your overall health. Hormones are secreted by various glands and organs, including your adrenals, thyroid, pituitary, ovaries, testicles and pancreas. The entire endocrine system works together to control the level of hormones circulating throughout your body, and if one or more is even slightly imbalanced, it can cause widespread, major health problems. The good news is there are ways to balance hormones naturally.
Get Enough Sleep
Sleep helps keep stress hormones balanced, builds energy and allows the body to recover properly. Excessive stress and poor sleep are linked with higher levels of morning cortisol, decreased immunity, trouble with work performance, and a higher susceptibility to anxiety, weight gain and depression. To maximize hormone function, ideally try to get to bed by 10 p.m. and stick with a regular sleep-wake-cycle as much as possible.
Supplements
Vitamin D almost acts like a hormone inside the body and has important implications for keeping inflammation levels low. This is why people who live in dark areas often suffer from seasonal depression and other health problems unless they supplement with vitamin D. Sunshine is really the best way to optimize vitamin D levels because your bare skin actually makes vitamin D on its own when exposed to even small amounts of direct sunlight. What better way to help your body balance hormones naturally! If you can’t get enough sun, make sure to supplement with a high quality vitamin D3 supplement that also contains vitamin K2.
Adaptogen herbs are a unique class of healing plants that promote hormone balance and protect the body from a wide variety of imbalances, including those caused by excess stress. They support a healthy immune system and combat stress. Adaptogens such as maca, ashwagandha, medicinal mushrooms, rhodiola and holy basil can be very helpful.
Reduce Stress and Balance Emotions
Emotions have a direct impact on a person’s health and addressing emotional imbalances, external factors and lifestyle choices can help to prevent health conditions associated with hormonal imbalances. Chronic stress creates high cortisol levels, and leads to the depletion of progesterone. So make sure you keep your stress levels are low by doing things like engaging in personal reflection and take time doing things you enjoy. Practicing meditation or healing prayer can be extremely beneficial, and so can deep breathing exercises, spending time outdoors and exercising every day. Exercises like yoga, tai chi, and qi gong may also help you balance hormones naturally because they reduce stress.
Healthy Gut
An expanding field of new research shows that your gut health plays a significant role in hormone regulation. If you have imbalanced bacteria in your stomach, you’re more susceptible to hormonal problems. That’s because inflammation usually stems from your gut and then impacts nearly every aspect of your health. Eating probiotic rich foods (yogurt, sauerkraut, keifer, etc.) or taking a quality probiotic supplement can help you balance hormones naturally.
Eating a variety of foods high in short, medium and long-chain fatty acids is another way to balance your hormones. That’s because your body needs various types of fats to create hormones, including saturated fat and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low and boost your metabolism. Healthy fats have the opposite effect of refined carbohydrates, which lead to inflammation and can disrupt your hormones.
In addition, avoid processed foods, refined grains, fried foods and oils high in omega-6 fats (safflower, sunflower, corn, cottonseed, canola, soybean and peanut). Instead eat foods rich in natural omega-3s fats like wild fish, flaxseed, chia seeds, walnuts and grass-fed animal products. A specific type of omega-6 fat that may be helpful in supporting healthy hormone levels is called GLA. GLA (gamma-linoleic acid) can be taken in supplement form by using evening primrose oil or borage oil, and it’s also found in hemp seeds. Leafy greens and cruciferous vegetables that are rich in fiber are important too because they help reduce the liver excrete excess estrogen from the body.
Essential Oils
To balance your hormones naturally, it’s important that you eliminate toxins in your body avoiding chemically based cosmetics, body care products, house cleaners, and pesticides that are made with potentially-harmful chemicals. A better alternative is to use natural products made with ingredients like food grade essential oils, coconut oil, vinegar, baking soda, etc.
Essential oils, like lavender can help promote emotional balance and reduce stress. It is also helpful for getting a good night’s sleep, which will help balance hormones . Other oils like Sandalwood and Frankincense can help reduce stress, promote relaxation, and boost mental clarity. The powerful fragrances trigger peaceful feelings that reduce stress that can lead to hormone imbalances. The essential oil Clary Sage helps to balance estrogen levels because it contains natural phytoestrogens. It’s a common oil found in blends that target the hormone system.
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