A Healthy Diet Is Key
When it comes to getting all the essential macronutrients and micronutrients necessary to balance hormones, we should always turn to food first. Supplements are great, but theres no substitute for good, whole foods the ones that come directly from the Earth, just as nature intended. Your endocrine system needs certain foods, which contain specific nutrients, to do its job. Lets see which ones those are!
Engage In Regular Exercise
Physical activity strongly influences hormonal health. Aside from improving blood flow to your muscles, exercise increases hormone receptor sensitivity, meaning that it enhances the delivery of nutrients and hormone signals (
7 ).
Insulin is a hormone that allows cells to take up sugar from your bloodstream to use for energy. However, if you have a condition called insulin resistance, your cells may not effectively react to insulin. This condition is a risk factor for diabetes, obesity, and heart disease .
However, while some researchers still debate whether the improvements come from exercise itself or from losing weight or fat, evidence shows that regular exercise may improve insulin resistance independently of body weight or fat mass reduction .
Many types of physical activity have been found to help prevent insulin resistance, including high intensity interval training, strength training, and cardio .
Being physically active may also help boost levels of muscle-maintaining hormones that decline with age, such as testosterone, IGF-1, DHEA, and human growth hormone .
For people who cannot perform vigorous exercise, even regular walking may increase these hormone levels, potentially improving strength and quality of life .
Summary
Strength training, aerobics, walking, and other forms of exercise may modify hormone levels to reduce your risk of disease and prevent muscle mass decline as you age.
Vitamin D: Get Some Sun
Vitamin D is just as important as calcium for bone health. Without vitamin D, your body cant absorb calcium. Most adults need 600 IU daily. Those 71 and older need 800 IU per day. Vitamin D is in many foods and supplements, but theres another source: the sun.
Tip: You may have heard that your body produces vitamin D when exposed to sun. Thats true, but even small amounts of sun can lead to skin damage. Its best to focus on food and use supplements if you dont get enough in your diet.
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Ayurvedic Herbs To Balance Hormonal Levels Of The Body
1. Nigella Sativa
These are fennel seeds that are also called kalonji. It flowers have tiny black seeds that are rich in anti-oxidant property and helps in balancing hormones. Nigella Sativa contains thymoquinone in it that is also found in medicines for hormonal balance. These are therapeutic seeds that can be effective in polycystic ovarian syndrome. This syndrome is related to abnormal hormone levels among women of reproductive age. Nigella seeds help to regulate insulin in the body and other hormones such as testosterone and thyroid hormone levels.
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2. Ashwagandha
This is a widely used herb for different treatment methods and conditions. It is like a herbal medicine that can be taken in the form of tea, root powders or even some natural supplements made from it are also available. Ashwagandha has adaptogen that aids in moderating brains hypothalamic-pituitary-adrenal axis. It has the ability to control and manage stress levels in your body. Cortisol, another constituent of ashwagandha is responsible for chronic hormonal balance. It also has some positive effect on insulin levels and reproductive hormones.
3. Black Cohosh Root
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4. Chaste berry
5. Marjoram
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Dandelion Root And Leaf
This is a very bitter herb often used as a tea. The plant stimulates bile production and helps with the livers detoxification process. This, in turn, helps with the natural removal of estrogen from your body via your normal excretory processes. A gentle laxative, the herb also stimulates increased bowel movements.
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You Have Poor Digestion
We already know that digestive health affects the health of the whole body, but it can also provide clues about whats up with your hormones. If youre constipated, it might be a sign of excess estrogen levels . Many women who feel bloated or sluggish after eating meals may be experiencing reduced insulin sensitivity associated with PCOS.
No matter what, when youre experiencing any digestive symptoms, its important to find out what the trigger is before it starts a domino effect with your health.
Now that you have a better idea of how to spot a hormone imbalance, lets take a look at the quickest ways to fix a hormonal imbalance.
S For How To Balance Hormones Naturally
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Hormones such as estrogen, testosterone, adrenaline and insulin are extremely important chemical messengers that affect many aspects of your overall health. Thats why a hormonal imbalance can be problematic, so you want to make sure you know how to balance hormones.
Conventional treatments for hormonal imbalances typically include synthetic hormone replacement therapies, birth control pills, insulin injections, thyroid medications and more. Unfortunately, for the majority of people suffering from hormonal disorders, relying on these types of synthetic treatments often does three things:
Is it possible to balance hormones naturally? The good news is, yes, in many cases it is.
Lets examine how to balance hormones naturally.
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How To Know If Your Hormones Are Out Of Whack
If you regularly feel like something is just not right with your body, you are just not yourself more often than not, you may be suffering from a hormonal imbalance.
Here are a few signs and symptoms to help you determine if your hormones may be out of whack:
Consistent fatigue may cause an imbalance in our stress hormones that are produced when your body releases cortisol.
Your body tends to release excessive cortisol in response to a bad or unhealthy diet, especially one with excessive daily consumption of sugar.
This fatigue may even make you feel a little depressed and lethargic and cause brain fog or brain fatigue, a temporary condition in which your brain is simply exhausted and cannot perform the most straightforward task.
The stress hormone cortisol not only makes you feel tired but can also hinder your bodys ability to maintain or lose weight.
Your hormones control your metabolism. An imbalance in your hormones can result in a slowed or inefficient metabolism.
Furthermore, hormonal imbalances promote fat storage that can lead to weight gain.
An increase in cortisol can cause you to have crazy and insatiable cravings for sugary foods.
You may feel ravenous and get abnormally cranky if you are unable to satisfy those cravings.
So nicely called mood swings.
Be Wary Of Dairy Products
Dairy is an important source of nutrients for many people. However, females concerned about levels of reproductive hormones may wish to use caution, especially before consuming cream or yogurt.
A 2017 study notes that eating dairy can reduce levels of some protective hormones.
In addition, the authors point to an association between eating cream and yogurt and missing ovulation. The link is unclear, and the researchers call for further studies.
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How To Use Adaptogenic Herbs For Hormone Balance
Each adaptogen has a different effect on the body, so the choice of which one to take will depend on the result you seek. There are a few notes to consider before using adaptogenic herbs for hormone balance:
Remember that adaptogenic herbs for hormone balance arent a cure-all or a substitute. Be sure to check with a natural physician or practitioner to create a program to help.
Ayurvedic Herbs To Balance Your Hormone Levels
Having issues with hormonal imbalance? Here are 5 Ayurvedic Herbs To Balance Your Hormonal Levels
Ayurvedic herbs have been long used as medical treatment for multiple diseases and health conditions. It is one of the oldest and purest forms of healing technique which involves plants and herbs. These herbs are used for various purposes and for healing different problems. Having hormone imbalance can cause much of a discomfort to any person which may obstruct his growth. Traditionally, some herbs have been used to balance hormone levels in the body and have been proved quite effective for people. Ayurvedic herbs an also treat functions related to endocrine system and balance body functions. Today we will discuss some ayurvedic herbs that you can consume to balance your hormone levels in the body.
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The Naturopaths Approach To Balancing Female Hormones
The endocrine system consists of glands that produce hormones. Hormones are chemical messengers that send instructions to the various organ systems in order to regulate vital bodily functions. A high stress lifestyle combined with poor eating habits can wreak havoc on a womens delicately balanced hormonal function. Even healthy women with a good diet can end up with hormones unbalanced.
Symptoms of hormonal imbalance may include PMS, uterine fibroids, osteoporosis, reduced sex drive, allergies,weight gain, changes in the skin, fatigue, water retention, hair loss, facial hair growth and sometimes anxiety and depression.
A naturopath takes time to review a patients medical history in detail and tailor a herbal mix and provide dietary and lifestyle advice specific to the patient. Below are some suggested tips and a selection of herbs for treating hormonal imbalances.
Best Herbs For Hormones And Hormone Imbalance
When it comes to womens health, red clover, milk thistle, red raspberry leaf, and maca root powder are some fantastic herbs.
There are other herbs out there that are many favorite herbs of herbalists and medical practitioners like black cohosh and Dong Quai. I dont have much experience with these herbs though.
There have been studies of using this Dong Quai in peri and postmenopausal women with breast cancer. Its quite fascinating to read about them.
As with any herbal remedy, its best if used under the guidance of a medical professional or licensed practitioner.
Red Clover: aids with symptoms associated with low estrogen for menopause
Milk Thistle: supports the liver and is helpful in targeting estrogen dominance
Red Raspberry Leaf: supports the reproductive system and adrenal glands in the production of progesterone
Maca Root Powder: helps to address low libido in men and woman and has been studied in helping relieve menopause symptoms
Dandelion Root: aids the liver and gall bladder function
Dandelion Leaves: acts as a diuretic and is great if youre retaining water
Nettle Leaves: great for aiding in detoxification and elimination
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Zuma Nutritions Happy Hormones Tonic
While each of these herbs offers unique benefits for womens hormonal health, they work best together. Together, these herbs work synergistically help balance hormones, regulate the menstrual cycle, provide PMS relief, and regulate and support the health of the endocrine system.
Weve combined these herbs into our Happy Hormones Tonic, using only wildcrafted, organic, and biodynamically grown herbs, ensuring the highest quality and integrity that we can offer. We also take great measures to ensure that we do not use any toxic chemicals, fillers, or preservatives in any of our products.
This formula is especially helpful for women who are coming off the birth control pill or going through menopause. For many women coming off birth control, cycles remain irregular for up to two years after stopping the pill. Chasteberry can greatly shorten that time and helps ease the body into regaining its own natural rhythm. Chasteberry may also help to relieve many of the uncomfortable symptoms of menopause, including hot flashes, irregular cycles, depression, and flooding.
So What Can You Do Now
Make an appointment with a doctor who can help to determine what medications or supplements to balance hormones are appropriate for your type of hormone imbalance.
References:
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Herbal And Alternative Medicine:
I love using herbal formulations with my patients in order to provide safe and effective relief for their symptoms. Herbals are a gentle way to treat for many symptoms such as hot flashes, painful periods, unpredictable periods, hormonal acne, fertility, sleep, and more! Here are some common herbal supplements to balance hormones and combat these unwanted issues
Unfortunately, there are so many wonderful herbal supplements to balance hormones that I cannot possibly mention them all. It is also important to know that there is more to herbs that simply checking what health issues they are indicated for. They also have synergistic properties, which means that some herbs work better together! A naturopathic doctor can come up with a herbal formula that is dosed safely and appropriately for your individualized health history and concerns. There are also pre-made supplements on the market which are formulated for hormone balance. My trustworthy brands in this category include Vitanica and Femenessence.
Hormones And Your Health
Hormones are chemical messengers that help your cells communicate and trigger various actions. Theyre the bedrock of your bodys endocrine system, which regulates growth, reproduction, metabolism, temperature, and even your mood.
Hormones and the endocrine system keep your body in a balanced state of homeostasis. Therefore, having a hormonal imbalance too little or too much of a certain hormone can have harmful side effects.
Oxidative stress, infertility, and endocrine disorders like thyroid disease are just a few conditions that can result from hormonal imbalances (
13 ).
Whats more, Nigella sativa extract exhibits estrogenic activity, meaning it acts similarly to the hormone estrogen in your body .
In fact, some studies in rats are exploring whether nigella seed extracts could be an alternative to hormone replacement therapy during menopause, a time when the body typically produces less estrogen than it used to .
Concentrated Nigella sativa supplements are becoming increasingly popular and sometimes marketed as black seed or black cumin seed. Whole nigella seeds have an herby aroma and are easy to add to bread, salads, and other dishes .
Still, keep in mind that most studies on nigella seeds and hormones were conducted in animals and used concentrated extracts or isolated thymoquinone. Thus, while using whole seeds in cooking can be healthy and delicious, it may not confer the same benefits.
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When Should I See My Healthcare Provider About A Hormonal Imbalance
If youre experiencing new, persistent symptoms, its important to talk to your healthcare provider. They can order tests to help determine the cause of your symptoms.
A note from Cleveland Clinic
Hormones are complex and powerful chemicals. If one or more of them goes out of whack, it can cause certain symptoms that make you feel like youre not in control of your body. If you have new and persistent symptoms, its important to talk to your healthcare provider. They can order some tests to see if a hormonal imbalance or another condition is the cause. The sooner you reach out for help and treatment, the sooner youll be able to feel like yourself again.
Last reviewed by a Cleveland Clinic medical professional on 04/04/2022.
References
Does Flaxseed Help Balance Hormones
Research shows that flaxseed contains lignans, which are a type of fiber that helps the body regulate estrogen levels. In addition, flaxseeds are a natural source of zinc, which supports progesterone production. Given these two benefits, regular consumption of flaxseeds could contribute to overall hormone balance.
For tips on how to add flaxseeds to your diet, you can use this guide to seed cycling for hormone balance. It provides more details on how much flaxseed to eat, which phase of your menstrual cycle to eat, as well as how to consume them even if your period is missing/irregular.
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Treatment For Hormone Imbalances
Treatments for hormone imbalances are similar for men and women. The most common Western medicine treatment for hormone imbalances is medication. With hormone replacement therapy, you can take medications that contain either male or female hormones to balance out the symptoms of hormone imbalances.
For women, these medications contain synthetic estrogen or other hormones. For men, hormone replacement therapy medications contain synthetic testosterone.
While these medications replicate the functions of sex hormones in the body, they dont treat the root of hormone imbalances. Once you stop taking the medication, your hormones will fall back out of balance and your symptoms will likely return.
For those who want a drug-free way to balance their hormones, Chinese medicine can help.