Optimal hormones functioning is not achieved through taking a pill, it takes bringing in achievable positive and consistent changes over time. Here are a few dietary changes that can helpl you achieve hormonal balance.
Cut down intake of sugar and refined carbs to attain hormonal balance
Eating healthy fats can help you with hormonal balance
Sugar and refined carbs can increase inflammation in the body
Increased stress can affect your hormonal balance
Hormones are ruled by the brain to communicate with the rest of your body and are constantly fluctuating to help maintain equilibrium. These chemical messengers play a huge role in controlling things such as weight, mood and appetite, and have a profound impact on mental, physical and emotional health. Hormonal imbalance occurs when there is too much or too little of a hormone. Young women suffering from PMS or middle-aged women during the menopause are good examples of conditions which result in hormone imbalances. They can cause mood swings, hot flushes and night sweats. A few dietary changes and improving your lifestyle can help in balancing your hormones.
Here are 5 simple changes you can make to balance your hormones naturally
1. Healthy fats: Healthful fats may help maintain a balance of hormones involved in appetite, metabolism, and feeling full. They are the building blocks of all hormones-and are especially helpful with stabilizing the production of the stress hormones cortisol and adrenaline. Seek to get 15 to 30 grams of healthy fats (extra-virgin olive oil, ghee, coconut oil, walnuts) every day.
Also read: 6 Natural Ways To Boost Happiness Hormones
2. Cut out sugars and refined carbs: Sugar and refined carbs cause inflammation in your body, but they can also cause hormonal imbalance. When too much sugar is consumed (or white flour carbs), it spikes the insulin and over time, may promote insulin resistance, so it’s important not to consume large amounts of sugar which can cause big spikes.
3. Probiotics: Many hormones are secreted in the gut, the digestive system. Inadequate digestive system and inflammation will lead to hormonal imbalances hence it becomes very important to take care of the gut. Probiotics, which are present in foods such as curd, buttermilk are healthy bacteria that can actually improve your production and regulation of key hormones like insulin, ghrelin, and leptin.
Also read: Health Reminder: Include Probiotics In Your Daily Diet- Fitness Trainer Vinod Channa Tells Why
4. Reduce stress: Stress, a common problem faced these days. Increased stress can affect our hormones as well. It causes an increase in the levels of adrenaline and cortisol which hamper mood swings, increase hunger and even cardiovascular diseases. Stress is harmful for overall health.
5. Prioritise quality sleep: Sleep or rather inadequate sleep quickly throws our body off balance. Having enough sleep is also a critical factor since your cortisol regulates itself at night. It is always recommended to get around 7-8 hours for optimal regulation. A good sleep also helps to control your stress, and balanced stress levels equal balanced hormone levels!
Also read: Tips To Sleep Well: 5 Diet And Lifestyle Tips That Can Promote Deep Sleep
It is not all doom and gloom. Optimal hormones functioning is not achieved through taking a pill, it takes bringing in achievable positive and consistent changes over time. Put simply a lifestyle that keeps our hormones in check and nourishing with food not deprivation!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.