How To Get Cortisol Under Control
Tips for maintaining healthy, balanced cortisol levels include the following:
- Consider what relaxes you. Is it meditation? A walk in the park? A bubble bath? Engaging in a creative project? Find what relieves stress for you, and integrate it into your daily routine.
- Exercise regularly, and give yoga a try if its not already part of your workout regimen. The synchronized breathwork that accompanies a nice, flowing vinyasa routine calms the nervous system and reduces cortisol all while giving your body and mind a thorough workout.
- Listen to your favorite music. A 2011 study published in the journal Frontiers in Psychology found that patients who listened to instrumental music during surgery had lower cortisol levels than a control group.
- Get enough sleep at night. Have you ever noticed how easily stressed and anxious you become on days when youre sleep deprived? This happens because during a night of deep, restorative sleep, your body is working to balance all hormones, including cortisol. A study published in the peer-reviewed journal Aviation, Space, and Environmental Medicine explored how sleep deprivation impacted helicopter pilots on a 7-day emergency medical duty. Findings suggested it was sleep deprivation not the act of emergency medical care that elevated adrenaline and cortisol levels.
Youre Eating Too Much Fat
Paleo and other higher-fat diets work for some people, but keep in mind that it’s easy to get too many calories with foods that are high in fat. Fat is a nutrient, and our bodies need some essential fatty acids especially the good fats found in nuts, seeds, avocado, olive oil, etc. but be careful not to go overboard if you want to lose weight.
What Is A Hormonal Imbalance
Hormones are chemicals produced by different glands and tissues, forming a part of the endocrine system.
Hormones travel to all of the bodys tissues and organs through the bloodstream. They give messages to these organs, letting them know what function to perform and when to do it.
Hormones help regulate a lot of processes in the body. Hormones manage appetite and metabolism, sleep cycles, heart rate, sexual function, general mood and stress levels, and body temperature. Because they affect so many functions, imbalances in certain hormones can lead to uncomfortable symptoms.
A hormonal imbalance occurs when a person has too much or too little of a certain hormone, such as insulin, cortisol, thyroxine, androgens, estrogen, or progesterone. Even slight changes can have a significant effect on your body.
Track my period
A range of symptoms can result from female hormone imbalance. Hormonal imbalance symptoms depend on which hormones or glands are not working properly.
Some of the most common hormonal conditions in women cause the following symptoms:
Recommended Reading: Nugenix Estrogen Blocker
Other Factors That Influence Hormones
Sleep, activity, and stress can also affect hormones that influence body weight.
Getting enough sleep is essential for optimal health. Not getting enough sleep is associated with hormonal dysregulation.
Sleep deprivation is linked to insulin and leptin resistance and hunger hormone derangement, which may lead to increased appetite, decreased fullness, overeating, and weight gain (
- improve the bodys sensitivity to insulin
- increase testosterone levels in men
- reduce leptin levels in people with overweight and obesity
- improve response of fullness hormones after meals
Controlling stress is important for healthy hormonal response as well. Chronic stress may alter the hormones responsible for appetite regulation, which may contribute to increased calorie intake and weight gain .
For this reason, managing stress is an important part of promoting optimal hormonal health and maintaining a body weight thats healthy for you.
Many factors may impact hormones that influence your weight. Following a balanced diet, getting enough sleep, staying active, and managing stress are evidence-backed ways to promote hormonal health.
Does Hormone Replacement Therapy Cause Weight Gain
Not all hormonal therapy leads to weight gain. Hormones that are steroidal in nature may cause central fat accumulation, but the evidence to support this is variable and not conclusive.
A study published in Fertility and Sterility found that postmenopausal women who were on estrogen and progestin treatment experienced an increase in body weight and fat mass to a small extent .
A few studies also state that continuous hormonal therapy does not cause any significant changes in weight , .
So, check with a doctor if you are experiencing weight gain. Getting a full profile hormonal test done periodically can help you control your weight.
Heres what you can do to lose the weight caused by hormonal imbalance.
Also Check: Nugenix Estro Regulator Side Effects
Hormones That Affect Body Shape And Weight Loss
Hormones are the most powerful chemical messengers in the body and can make or break your weight loss.
When we think of the word hormone, we tend to think of issues such as menopause, puberty, thyroid disease orbeing grumpy and craving sugar at that time of the month. Butdid you know the food you eat and the exercise you do has a huge impact on your hormonal health and weight? For weight loss, calories are not the entire picture. Hormonal balance is key to helping you burn belly fat and look and feel your very best at any age.
What are hormones?
Hormones are the most powerful chemical messengers in the body, and when it comes to weight loss and feeling well, can make it or break it. In addition to blood sugar control and insulin balance, hormones control metabolism and therefore are intricately connected to the amount of fat you gain or lose. In other words, burning fat and achieving successful weight loss is in fact partly a hormonal event.
The three little hormones I want you to know about are:
1) Insulin Insulin is a hormone secreted by the pancreas whose main role is to regulate glucose levels and promote fat storage especially around the belly. Foods that promote the secretion of insulin include white refined flours and sugars.
2) Glucagon Glucagon and insulin are enemies and have opposing effects. In other words, when one is up, the other one is down. Glucagon is a fat burning hormone and is secreted by the consumption of protein.
Youre Having A Ton Of Cravings Therefore Eating Differently
The increase in progesterone levels leading up to your period can also ramp up your appetite and you may find yourself eating more calories during this time, says Dr. Horton. Wild guess: Your period probably doesn’t leave you craving broccoli. It’s the salty and sweet stuff that’s on your mind.
Those foods contribute to period weight gain, says Lisa Dabney, MD, an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai. Why? Munching on salty chips and simple carbs, like candy or donuts, leads to fluid retention, she explains, resulting in a little extra water weight.
If you’re soothing yourself with Dominos and ice cream , it’s possible that an extra pound may stick around after your period peaces out. .
If you’re trying to lose weight or control bloating, make sure youre hydrated, seek out lean protein like Greek yogurt to keep you full, and eat mindfully. When those sugar cravings strike, reach for fruits instead, which have natural sugars and can keep you hydrated, says Dr. Horton.
You May Like: Can Having Your Tubes Tied Cause Hormonal Imbalance
Insulin Resistance Leads To Leptin Resistance
Insulin resistance can have a domino effect, causing other changes in the body that make it even more difficult to lose weight.
Consistently high levels of insulin, which can happen because of a drop in estrogen at menopause, can cause high levels of leptin. Leptin is an important hormone that helps regulate appetite.
If a woman has consistently high levels of leptin, her body doesnt recognize fullness signals as easily. This makes it difficult to control appetite and can make you feel hungry all the time.
Is There Anything I Can Do To Avoid Period Weight Gain Altogether
Tbh, no, not really, but you can minimize it. “The period weight gain caused by hormonal fluctuations is not entirely avoidable, but can be improved,” says Dr. Chambers.
One way to minimize your period weight gain is keeping an eye on what you eat while you’re on and off your period. “Theres a saying that you crave what you eat. Eating healthier in between menstrual cycles is just as, if not more, important than just what you eat while on your period,” explains Dr. Chambers. “Eating healthy foods like fruits, vegetables, and lean meats can help minimize calories and prevent excessive intake.”
She also recommends eating more frequent smaller meals, instead of infrequent larger ones, which can turn down your cravings for that greasy slice of pizza.
Hormonal birth control can also help you mitigate period weight gain, says Dr. Chambers. “Hormonal medications like certain types of birth control that prevent ovulation, will lessen hormonal fluctuations and thus lessen this type of weight gain/water retention.” If getting on or switching your birth control method is something you’re interested in, consult your doctor.
But if all else fails, just wait it out. Weight fluctuation during your period is totally normal. But if you’re really worried about it, check in with your doctor.
You Might Also Like
The Link Between Your Weight And Your Hormones
Weight gain isnt just an issue associated with the food you eat or how much you exercise. It can also be affected by your hormones and vice versa. If youve noticed that youre experiencing hormonal changes and/or weight fluctuations, it might help you to discuss these issues with your doctor.
Drs. Daniel McDonald and Marc Wilson, as well as the rest of our team at OB/GYN Specialists, want you to feel comfortable and confident in your body. One of the best ways to get there is to understand how your body works, especially how many of its functions, which may seem independent of one another, are actually linked.
Resolve Your Hormonal Weight Gain Issues
If you believe a hormone imbalance may be inhibiting your weight-loss journey, we are here to help you. We specialize in bio-identical hormone replacement therapy and design individual treatment plans for all of our patients.If you have any questions about hormonal weight gain or our program, or send us an email. Were here to help you on your journey to wellness.
Also Check: Nugenix Estro Regulator Review
Obesity And Sex Hormones
Body fat distribution plays an important role in the development of obesity-related conditions such as heart disease, stroke and some forms of arthritis. Fat around our abdomen is a higher risk factor for disease than fat stored on our bottom, hips and thighs. It seems that oestrogens and androgens help to decide body fat distribution. Oestrogens are sex hormones made by the ovaries in pre-menopausal women. They are responsible for prompting ovulation every menstrual cycle. Men and postmenopausal women do not produce much oestrogen in their testes or ovaries. Instead, most of their oestrogen is produced in their body fat, although at much lower amounts than what is produced in pre-menopausal ovaries. In younger men, androgens are produced at high levels in the testes. As a man gets older, these levels gradually decrease.The changes with age in the sex hormone levels of both men and women are associated with changes in body fat distribution. While women of childbearing age tend to store fat in their lower body , older men and postmenopausal women tend to increase storage of fat around their abdomen . Postmenopausal women who are taking oestrogen supplements dont accumulate fat around their abdomen. Animal studies have also shown that a lack of oestrogen leads to excessive weight gain.
Does Hrt Cause Weight Gain
While menopause and aging are undoubtedly associated with weight gain, you may wonder if the new numbers on the scale are the result of HRT. This is common many women assume that HRT and weight gain go hand in hand and that a few extra pounds are nearly inevitable while in treatment. If youve experienced menopause so far without weight gain but started to gain weight as soon as you started HRT, you may even be toying with the idea of stopping treatment altogether. But the relationship between HRT and weight gain is far from clear.
Contrary to popular assumptions, most women experience no changes in weight as the result of undergoing HRT. A systematic review of 22 high-quality randomized clinical trials concluded that there was no significant difference in weight between menopausal women who were treated with HRT and those who were not. This suggests that you might gain weight as a result of menopause, but that undergoing HRT will probably not cause additional weight gain.
Recommended Reading: How Much Do Estrogen Patches Cost
Being Tired All The Time
Hormonal imbalances like high cortisol, low testosterone, and hypothyroidism can make you feel tired all the time.
Its normal to feel tired after a long day but if you wake up tired, your hormones could be unbalanced. However, tiredness can be a sign of many other health issues. Instead of guessing, see a doctor and find out what the problem might be.
Final Thoughts On Hormonal Imbalances
Hormones can complicate your weight loss. However, there are ways to combat these deficiencies so that you can reach your desired weight. Some unbalanced hormones are a serious medical issue that requires medical intervention. Thankfully, many of these issues you face can be changed with lifestyle alterations and a little bit of hard work.
You May Like: Does Nugenix Have An Estrogen Blocker
High Blood Sugar Levels
Its normal for blood sugar levels to rise when you eat high-carb foods. But you may have insulin resistance if your blood sugar levels are always elevated.
Insulin is the hormone that helps transfer blood sugar into the cells. The cells tend to become insulin resistant when exposed to too much insulin for long, this leads to high blood sugar.
High blood sugar levels can cause weight gain and increase the risk of type 2 diabetes.
Pros & Cons Of Weight Loss During Menopause
Maintaining or reaching a healthy weight is advisable at any stage in life, however, there are important factors to consider when losing weight during menopause. Extreme weight loss, such as that often seen during yoyo dieting, can lead to a loss in bone mineral density . It is therefore very important to get healthy in the right way and to take the necessary steps to aid bone health with nutrition and supplements. You can read all about how weight impacts menopause symptoms and bone health here.
Are you struggling with menopause or worried about perimenopause symptoms? Get in touch today to book an appointment with one of our doctors and find out how bio-identical hormones can make a difference for you. Dont forget to too, for all of the latest news, advice and information.
You May Like: Does Blue Cross Blue Shield Cover Testosterone Therapy
Is There Anything I Can Do To Alleviate Period Bloating
Remember: With period weight gain, you’re not gaining actual fat. It’s mostly just water weight thanks to your hormones . Still, you might not feel like waiting around five to seven days for your period to end before your body feels normal.
You can try these fairly quick fixes to at least minimize the period puffiness.
Get more H2O. Drink tons of water, says Dr. Borchardtat least eight glasses per day to flush your system. Staying hydrated actually helps combat fluid retention, even if that might seem counterintuitive.
Get moving. If you can, stick to your exercise routine in spite of your cramps and fatigue. “At least 30 minutes of exercise daily leading up to and during your cycle, with a good mix between weights and cardio, can help release endorphins and combat the hormonal effects ,” Dr. Borchardt says.
Consider taking supplements. Dr. Borchardt says you can combat your hormonesand their side effects on your mood, hydration, and skinwith some supplements to reduce your PMS woes. She recommends a supplement like vitamin B, which can reduce bloating and other PMS symptoms.
Get more magnesium in your diet. “Magnesium decreases bloating by contributing to the production of normal stomach acid. When stomach acid is low, there is increased bloating and gas,” says Dr. Chambers. To up your magnesium, you can take it as a supplement or add more magnesium-rich foods to your diet, like spinach.
Causes Of Hormonal Weight Gain And How To Prevent It
Have you been losing and gaining the same 10-20 pounds for the past couple of years? Its now halfway into 2020 and if your New Years Resolution was lose weight and you havent quite reached your goal yet, dont feel too discouraged.
Weight gain and weight loss are influenced by a lot of factors, some of which you may not know about and are out of your control.Keep reading to learn more about the reasons for hormonal weight gain and the steps you can take to prevent it.
Also Check: Does Melatonin Cancel Out Birth Control Shot
Your Hormones Are Probably To Blame
The female sex hormone estrogen peaks during the latter part of your menstrual cycle, right before your period, says Mary Jane Minkin, MD, a clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine. And high levels of it can indirectly lead your body to retain fluid, making you feel bloated and potentially causing you to gain a few pounds of water weight.
The good news: Estrogen levels drop as you start your period, so youll feel some relief just in time for the cramps to kick in.
The other hormone at play here is progesterone, says Natasha Johnson, MD, a gynecologist at Brigham and Womens Hospital in Boston. Progesterone levels spike in the second half of your cycle, leading to water retention, breast tenderness, and sometimes water weight, she says.
Some women notice their breasts increase by a full size on their periodsagain, thanks to progesterone, which causes your body to pull fluid from the blood vessels to the tissues, making them appear fuller, perhaps to get ready for a potential pregnancy, she says. But again, this is only temporary, so if you don’t get pregnant, your body will go back to normal.