Have you felt like your hormones are out of control lately? Nowadays, it looks like all women are struggling with the same issue. Fortunately, there are things you can do to balance your hormones naturally.
Doesn’t it amaze you that those tiny molecules that race through our bloodstream are vital to our well-being?
But for starters, what exactly are hormones?
Hormones are chemical substances regulating vital body processes such as metabolism and energy, reproduction, mood, sleep, and even sex drive.
When your hormones are balanced, they keep you strong and healthy and give you energy and vitality to face life.
The endocrine system’s glands are responsible for secreting hormones at the correct levels so that everything works well in our body.
In women, the ovaries produce estrogen and progesterone, which create the 28-day menstrual cycle. But they are not the only ones.
Other hormones, including cortisol, play a crucial role in our daily lives.
It is usual for hormone levels to fluctuate throughout life, but what is not normal is having too much of one hormone or too little of another.
Even a minimal imbalance in hormones can lead to various health problems.
Causes of hormonal imbalance
Women face many changes and conditions throughout their life that can lead to an imbalance in hormones. Among the most important, we can mention the following:
- Menstrual cycles
- Pregnancy
- Breastfeeding
- Polycystic ovary syndrome
- Birth control pills
- Premature menopause
- Menopause
There can also be problems when the endocrine glands don’t work correctly.
Endocrine glands are specialized cells that make, store, and release hormones into the blood, just like the adrenal and thyroid glands.
But there are also other lifestyle-related factors, such as leading a sedentary life, poor nutrition, and lack of sleep.
When there is an imbalance between progesterone and estrogen, the problems begin.
Estrogen levels that are too low or too high have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various types of cancer.
The increased cortisol from excess stress can also wreak havoc on female hormones.
Most common symptoms of hormonal imbalance
Hormonal imbalances produce a wide variety of symptoms, both physical and emotional, and these are the most common:
- Irregular menstrual cycles
- Unexplained weight changes
- Fatigue
- Sleep disorders
- Digestive problems
- Loss or thinning of hair
- Appetite changes
- Acne
- Low libido
- Dryness or change in vaginal discharge
- Anxiety, depression, and mood swings
- Dry skin
How to balance your hormones naturally
It is possible to do a lot for your hormones’ health with simple lifestyle changes and the support of natural treatments.
These are the best ways to balance hormones naturally:
Watch your gut health
The fundamentals of hormone health begin in your gut. The intestinal microbiota plays a fundamental role in regulating estrogen levels, influencing the development of diseases such as PCOS.
Detox your liver
A healthy liver can help in removing excess estrogen. It also regulates the balance of sex hormones, thyroid hormones, cortisone, and other adrenal hormones.
Reduce sugar consumption
A high sugar intake promotes insulin resistance and leads to alterations in the intestinal microbiota.
Maintain a healthy weight
Excess weight and obesity are directly related to hormonal imbalances.
Physical exercise is crucial
Exercise has a very beneficial impact on your hormonal health. When you train, the hormonal response is activated for a better physical and psychological adaptation.
Eat enough protein
Proteins help the body produce amino acids, enzymes, and peptide hormones that regulate various physiological processes.
Keep stress at bay
It is essential to reduce and control stress levels. When stress is too high, it can wreak havoc on the body’s hormones.
Enough rest
Sleep is one of the most critical factors influencing hormonal health. Make sure you have enough rest so and that this is of quality.
Healthy fats
Healthy fats like avocado, seeds, and olive oil work wonder to keep hormones that regulate appetite and metabolism balanced.
Prioritize fiber intake
Fiber is essential for gut health, which in turn helps regulate hormones like insulin.
Maintain a nutritious and healthy diet
Diet is one of the pillars of the proper functioning of the endocrine system and is critical to balancing female hormones naturally.
Be sure to eat various organic fruits and vegetables, wild-caught fish, organic, grass-fed meats, healthy fats, and seeds. On the other hand, avoid non-GM food and conventionally grown foods.
The best supplements to support hormonal balance
Vitamin B-complex: The B vitamins are necessary for detoxification, which plays an essential role in hormonal health.
Magnesium: This is one of the fundamental minerals for adrenal health. The best way to get magnesium is from the foot you eat. Be sure to consume plenty of leafy greens, seeds, avocados, and legumes like lentils.
Zinc: This mineral is vital for thyroid function. Zinc can be depleted when estrogen levels are high, so it needs to be replenished with a supplement.
Vitamin D3 plays a fundamental role in estrogen production and helps to level blood sugar. Take your vitamin D supplement with your fattiest meal of the day to ensure absorption.
Omega 3 fatty acids: help the body create hormones and reduce insulin resistance. Ensure you eat omega-3-rich foods such as fatty fish, walnuts, and seeds.
Herbs and spices for hormonal balance
Some adaptogenic herbs that can be very helpful in correcting hormonal imbalances are:
Ashwagandha it’s very supportive of the hormonal system and building energy reserves. It can also stabilize the endocrine system by neutralizing cortisol.
Maca can help improve menstrual disorders, libido, and fertility.
Sage helps with menstrual problems and during menopause.
Basil stabilizes and reduces cortisol levels.
Dandelion root is highly recommended to detoxify the liver and support the endocrine system.
Rhodiola is an excellent help for adrenal hormones, thyroid, and energy levels.
Cinnamon can regulate the blood sugar level, improve metabolism and reduce inflammation.
Turmeric is excellent for thyroid health, helps regulate the menstrual cycle, and alleviates some symptoms of menopause.
The best exercises to balance your hormones naturally
Exercise can help balance female hormones naturally by reducing inflammation, increasing insulin sensitivity, improving metabolic function, and reducing stress.
Additionally, exercise has a powerful effect on balancing, suppressing, and raising certain hormones.
Here are some of the best exercises that can help fix hormonal imbalances in women:
Resistance training: Strength training can help increase muscle mass, reduce insulin resistance, and balance hormone levels such as testosterone and estrogen. An excellent full-body routine includes push-ups, overhead presses, squats, lunges, deadlifts, etc.
High-intensity interval training (HIIT): HIIT workouts involve short bursts of intense exercise followed by brief rest periods. They can improve insulin sensitivity, increase growth hormone levels, and reduce cortisol levels. You can do these exercises for 12 to 20 minutes thrice weekly.
Yoga: can help reduce stress, improve insulin sensitivity, and balance hormone levels. Some yoga poses, such as forward bends and inversions, can also help stimulate the endocrine system and improve hormone balance.
Cardiovascular exercise: Moderate-intensity cardiovascular exercises, such as jogging or cycling, can help reduce stress, improve insulin sensitivity, and increase the production of endorphins, which can improve mood and low cortisol levels.
Pilates: is a low-impact exercise that can help improve core strength, posture, and balance. It can also reduce stress and improve mood, which can help balance hormone levels.
Walking: Four to five days a week can have incredible physical effects on your overall fitness and the health of your hormones.
Remember that the best exercise for hormonal balance will depend on the individual and the specific hormonal imbalance. It’s recommended to consult with a healthcare professional before beginning any new exercise program, especially if you have a medical condition.
Summarizing
Hormones significantly impact your overall health, so it is essential to have them working in optimal condition. When hormones are out of balance, they can wreak havoc on your physical, mental, and emotional health.
Eating an anti-inflammatory diet, doing the right exercises, getting plenty of rest, and supporting yourself with supplements and herbs are the best ways to balance your hormones naturally.
References
This may not be the complete list of references from this article.
- “Balancing female hormones”, The holistic health approach (blog), accessed February 14, 2023, https://www.theholistichealthapproach.com/blog/balancing-female-hormones
- Johnson J., “How can I balance my hormones”, Medical News Today, updated on May 21, 2021, accessed February 14, 2023, https://www.medicalnewstoday.com/articles/324031
- “Como equilibrar tus hormonas de forma natural” B-worm, accessed February 14, 2023, https://www.b-wom.com/como-equilibrar-tus-hormonas-de-forma-natural/
- Lawrenson A., “How to balance your hormones with exercise”, updated on May 17, 2022, accessed February 14, 2023, https://www.byrdie.com/exercise-to-balance-hormones