What Are The Treatment Options
Hormone replacement therapy is one of the most common treatments of low hormone levels.
For people experiencing menopause, premature menopause, or primary ovarian insufficiency as well as after oophorectomy or chemotherapy estrogen therapy can offer some relief. Estrogen therapy alone is recommended for those who have had a hysterectomy. You can take estrogen in different forms, generally estrogen pills and estrogen patches.
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How Long Does It Take To Balance Hormones
As you can imagine, this varies. However, research shows that by taking a holistic, well-rounded approach, you can balance your hormones in less than four months. In fact, you can significantly reduce the amount of chemicals and pesticides in your body, in one week. How so? Switch to an organic diet. And in less than 10 days, you can improve your blood sugar by eating less sugar . By incorporating more fermented foods and a potent probiotic, women can more easily detox estrogen, which helps balance hormonesin less than two months. By four months, eating a hormonally-supportive diet makes an impact, slowing the aging process and protecting fertility.
Include Healthy Fats In Your Diet
Fat plays an essential role in balancing those hormones associated with metabolism, appetite, and satiety.
For instance, studies show that consuming monounsaturated fats in olive oil can increase insulin sensitivity in both healthy individuals and those with conditions such as high triglycerides, fatty liver, prediabetes, and diabetes.
Medium-chain triglycerides such as coconut oil and pure MCT oil may also help increase insulin sensitivity in diabetes, overweight and obese individuals.
Further research shows that consuming healthy fats with food will stimulate the release of satiety hormones, which helps you feel full and satisfied, thus preventing overeating.
Other healthy sources of fat include avocado, nuts, and seeds.
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Hormone Balancing Tip #: Consider Supplementing
The above suggestions will go a long way to improving your bodyâs production and elimination of hormones. Consider these initial steps as the âground workâ for hormone balance. If you have implemented all of these tips, your next step is to consider adding 1 or 2 high quality supplements in to your regime
Magnesium: wonderful in helping the body cope with chronic, ongoing stress as magnesium is used in the stress response. Magnesium bisglycinate form is best for most people as it causes the least disturbance to digestive symptoms. 300mg per day is an effective dose for most people.
Zinc: Great for acne and digestive issues. 30mg per day in citrate or picolinate form after food .
Iron: great for heavy periods, low iron stores and fatigue. Please have your iron levels checked through a simple blood test which can be requested through your health care provider. Bisglycinate form is best as it causes the least digestive issues. 24mg every second day away from caffeine is a good dose for most people.
Here at Nourished, we have created a high quality all round vitamin to support your hormonal health. Our Period Repair + Regulate vitamin is designed to support your period throughout your cycle.
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Consider Supplements And Alternative Medicines
There is some evidence that alternative therapies or supplements may address some hormonal issues.
For instance, a found that a Chinese herbal therapy routine resulted in doubled pregnancy rates among female participants with infertility when compared to Western, drug-based treatment.
A reports that Nigella sativa, known as black seeds or fennel flower seeds, helped raise estrogen levels in an animal model.
If studies in humans confirm these findings, the supplement may be beneficial for people going through menopause.
The following tip may benefit males:
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Eat Enough Protein At Every Meal
Consuming adequate amounts of protein is extremely important.
Not only does protein provide essential amino acids that your body cant make on its own, but your body also needs it to produce protein-derived hormones also known as peptide hormones .
Your endocrine glands make these hormones from amino acids. Peptide hormones play a crucial role in regulating many physiological processes, such as growth, energy metabolism, appetite, stress, and reproduction .
For example, protein intake influences hormones that control appetite and food intake, communicating information about energy status to your brain .
Research has shown that eating protein decreases the hunger hormone ghrelin and stimulates the production of hormones that help you feel full, including peptide YY and glucagon-like peptide-1 .
One 3-month study in 156 teenagers with obesity associated a high protein breakfast with increased PYY and GLP-1 levels, which resulted in weight loss due to increased feelings of fullness .
Experts recommend eating a minimum of 2030 grams of protein per meal. You can do this by including high protein foods such as eggs, chicken breast, lentils, or fish at each meal .
Summary
Eating sufficient protein triggers the production of peptide hormones, some of which suppress appetite and help you feel full. Aim for a minimum of 2030 grams of protein per meal.
Maintain A Moderate Weight
Weight gain is directly associated with hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health.
Obesity is strongly related to the development of insulin resistance, while losing excess weight is linked to improvements in insulin resistance and reduced risk of diabetes and heart disease .
Obesity is also associated with hypogonadism, a reduction or absence of hormone secretion from the testes or ovaries. In fact, this condition is one of the most relevant hormonal complications of obesity in men .
This means obesity is strongly related to lower levels of the reproductive hormone testosterone in men and contributes to a lack of ovulation in women, both of which are common causes of infertility .
Nonetheless, studies indicate that weight loss may reverse this condition. Eating within your own personal calorie range can help you maintain hormonal balance and a moderate weight .
Summary
Maintaining a moderate weight is crucial for hormone health, as obesity is strongly related to hormonal imbalances that may impair insulin sensitivity and fertility.
26 ).
For example, when your gut microbiome ferments fiber, it produces short-chain fatty acids such as acetate, propionate, and butyrate. Both acetate and butyrate aid weight management by increasing calorie burning and thus help prevent insulin resistance (
27 ).
Here are some tips to improve your gut bacteria to positively affect your hormones.
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The Functional Medicine Prescription For Hormone Imbalance
Stress Reduction to Eliminate Estrogen Dominance
The vast majority of us have a fairly fast-paced life these days and that can lead to chronic stress. It is difficult to remove the stress, but there are some tried and true methods for helping your body respond differently to it. For example, if you learn to perceive a situation as an opportunity rather than a threat, it can change the chemical response in your body so you are no longer constantly in fight or flight and trying to produce cortisol. For some women, adrenal support supplements can help their body’s hormonal stress response in addition to lifestyle practices. Check out our article on managing Anxiety and Stress for more detailed techniques and supports.
Sleep is also essential to your body handling stress and repairs itself overnight. If you’re struggling with sleep, it is recommended you work with a provider to also address the root cause. It could be that your hormones are causing the sleep disturbance!
Read our article on how to Finally Get Some Rejuvenating Sleep!
Support Your Liver and Gut
- Eat quality protein
- Eat plenty of garlic and onions
- Take a methyl-B complex
- Eat a minimum of 3 cups of cruciferous vegetables weekly
- Consider a supplement with, DIM , a nutrient that supports the liver in processing estrogen
- Detoxing the liver can help bring down estrogen. Glutathione, milk thistle, dandelion root can all be helpful
Eat Foods that Support Hormone Balance:
- Broccoli and broccoli sprouts
- Dark chocolate
What Are Some Natural Supplements You Can Require To Maintain Hormonal Balance Diet To Help Hormone Imbalance
Seeking to keep hormonal balance? Take a look at these natural supplements!
Cortisol, leptin, estrogen, insulin, and the T3/T4 hormonal agents of the thyroid gland are all vital for maintaining hormonal balance. Fortunately, there are natural supplements you can require to assist support each of these.
Magnesium supplements can help regulate cortisol levels. Cortisol is a tension hormone that, when produced in excess, can result in weight gain, tiredness, and other issues. Magnesium assists promote relaxation and reduce stress, which can assist keep cortisol levels in check.
Herbal supplements like chaste berry and black cohosh can also help stabilize hormones. Chasteberry is known to assist manage estrogen levels, while black cohosh can help reduce hot flashes and other menopausal symptoms.
Making certain you get enough protein is also vital for keeping hormone balance. Protein helps to control insulin levels and supports the production of other hormonal agents. Good sources of protein consist of meat, fish, beans, and nuts.
Be sure to get enough iodine. Iodine is essential for the thyroid glands appropriate function, which helps manage metabolism. You can get iodine from seafood, dairy products, and some types of bread and cereal.
Following these tips can help preserve hormone balance and support your general health!
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Consider Supplementing With Apple Cider Vinegar
Apple cider vinegar may help prevent insulin and blood sugar spikes after eating, particularly when consumed with high carbohydrate foods .
One review found that consuming 26 tablespoons of vinegar daily appears to improve glycemic response to carbohydrate-rich meals. Its important to note, however, that this review incorporated studies that used other forms of vinegar in addition to ACV .
Another review of studies found that consuming vinegar with meals affects both blood glucose and insulin levels. Individuals consuming vinegar with meals had lower blood sugar and insulin levels than those who didnt consume it. But again, this review did not specify ACV .
A third review of studies from 2021 specifically targeted ACV analyzed its effect on glycemic control in adults .
The researchers found that consuming ACV significantly decreased fasting blood sugar and HbA1C . However, ACV did not seem to affect fasting insulin levels or insulin resistance .
Summary
Vinegar may help ease high blood sugar and insulin levels after meals, particularly when those meals are high in carbs. However, results are mixed and more research is needed especially around apple cider vinegar in particular.
Your pancreas releases different amounts of insulin depending on the type of food you eat, but eating a large amount of foods that cause your body to produce extra insulin can eventually lead to hyperinsulinemia.
Biohack Your Way To Better Sleep
When life is busy, often the first thing we sacrifice is sleep. Sleep or rather inadequate sleep quickly throws our body off balance. This is why its one of the first things our doctors ask about when patients come in for their initial visit. In a small study testing the impact of prolonged sleep restriction, participants that slept only 4 hours versus 10 or 12 hours experienced an increase in ghrelin, a hormone responsible for appetite regulation, alongside a decrease in leptin, a hormone responsible for communicating satiation. For many of us, 10 or 12 hours might be hard to achieve. Thats why here at Parsley we recommend getting at least 8 hours of sleep per night. The benefits of adequate sleep will not only increase your glucose metabolism and leptin concentrations but increase your bodys secretion of growth hormones responsible for cell reproduction and regeneration, which all take place during periods of rest.
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Key Hormone #: Estrogen
The first hormone is estradiol this is the form of estrogen produced in the greatest amounts by women of childbearing age. Estrogen is considered the happy hormone, because it boosts neurotransmitters like serotonin and dopamine, which gives us a sense of pleasure and motivation. It is also great for:
-
strong bones
-
Irregular cycles
Final Thoughts About Hormonal Imbalance Signs
Looking at all the physical and mental symptoms that come with a hormonal imbalance is depressing. Many of the symptoms listed above I have dealt with and I am still dealing with them.
I was looking for an answer on how many women suffer from hormonal imbalances.
I could not find an estimated number. This could be from one of two reasons
Either all of the women reporting these symptoms are just imagining these many symptoms. Or many women do not recognize the symptoms and doctors dont acknowledge it.
Im guessing we women are not crazy and were not just hormonal.
Yes, hormones fluctuate from month to month. But if you experience hormonal imbalance signs that negatively impact your life, then it is not normal hormone fluctuation.
Youre probably experiencing hormonal imbalance women symptoms.
If youve found yourself saying yes to the many hormone imbalance signs and hormone imbalance women symptoms listed above, but you need to focus on what helps to balance hormones.
You dont have to take drastic measures like immediately trying hormone replacement therapy to conquer a hormonal imbalance.
Simple life changes can be applied like better sleep and healthier food options to ease the symptoms of an imbalance.
The most important take away from this article is that you know yourself best!
If youre feeling unwell with the symptoms of hormonal imbalance, incorporate natural remedies into your life.
Works Cited
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The Bottom Line: Correct Hormonal Imbalance Holistically
You dont need to take drastic measures to re-balance your hormones.
A daily hormone balancing supplement, diet changes, and other lifestyle changes will do the trick.
If you experience unexplainable symptoms like the ones above, try one of these hormone balancing tricks. They are simple, relieve your hormone-related symptoms, and lead to an overall healthier lifestyle.
If You Can Breastfeed For At Least 6 Months
A babys microbiome begins to properly develop at birth. However, studies suggest that babies may be exposed to some bacteria even before birth .
During the first 2 years of life, an infants microbiome is continuously developing and is rich in beneficial Bifidobacteria, which can digest the sugars found in breast milk .
Many studies have shown that infants who are fed formula have an altered microbiome with fewer Bifidobacteria than infants who are breastfed (
38 ).
A number of studies have shown that vegetarian diets may benefit the gut microbiome, which may be due to their high fiber content.
For example, one small 2013 study found that a vegetarian diet led to reduced levels of disease-causing bacteria in people with obesity, as well as reductions in body weight, inflammation, and cholesterol levels .
A 2019 review noted that plant foods are rich in specific nutrients that can increase levels of beneficial bacteria and decrease harmful strains of bacteria to support gut health .
However, it is unclear if the benefits of a vegetarian diet on the gut microbiome are due to a lack of meat intake or if other factors may also play a role.
Summary
Vegetarian and vegan diets may improve the microbiome. However, it is unclear if the positive effects associated with these diets can be attributed to a lack of meat intake or if other factors may be involved.
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Introduce Meditation To Your Lifestyle
Meditation? Boring already nope heres the scoop:
Your brain is a regulator chemical in your body that dramatically impact how you feel overall. Cortisol, the stress hormone thats very easy to skyrocket in our non-stop-repeat culture, can be seriously lowered with some meditation practice. The impact that meditation has in your body and mind is remarkable. Even 5 minutes a day will do! Also, there are apps that you can download to your phone where you can meditate or even have some quiet time. I like The Calm app meditation to relax, focus and sleep better .
Early morning meditation for focus and a night meditation for much better sleep. An important recommendation power down all gadgets 45 to 60 minutes before bed then settling into a meditation length of your choice will help you counteract insomnia fall under a deep, serene sleep.
Your turn What are your go to foods or lifestyle changes to address hormonal imbalances? Id love to hear your tools to combat hormonal imbalances.
Learned something new? Share this with friends or family who may be displaying any of the symptoms. We can always help each other and answer any questions you may have.
To your best health,
Eat Lots Of Vegetables Legumes Beans And Fruit
Fruits and vegetables are the best sources of nutrients for a healthy microbiome.
They are high in fiber, which your body cant digest. However, certain bacteria in your gut can digest fiber, which stimulates their growth.
Beans and legumes also contain very high amounts of fiber.
Some high fiber foods that are good for your gut bacteria include:
- raspberries
- bananas
- apples
One study found that following a diet rich in fruits and vegetables prevented the growth of some disease-causing bacteria (
Summary
Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.
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When To See Your Gp
Some hormone imbalances need medical intervention. Always tell your GP if you experience any symptom thats not normal for you.
If you suspect an imbalance and your symptoms dont respond to diet and lifestyle changes, see your GP to rule out other causes.
5 October 2021
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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