Supplement With Vitamin D
A Vitamin D deficiency is more common than you may think, with over a billion people worldwide suffering from either a deficient or insufficient supply of this critical vitamin. Vitamin D plays an extremely important role in a number of bodily functions, such as immune function, cell differentiation, and inflammatory response. Low levels of Vitamin D have been associated with an increased risk in colon, prostate, and breast cancer, as well as tuberculosis, influenza, and heart disease. A relationship has also been found between hypothyroidism and a vitamin D deficiency.
Ideally, we would get our daily dose of Vitamin D from 10 to 30 minutes of uninterrupted sun exposure, but this is unrealistic for most. Thats why its important to take a Vitamin D3 supplement and eat foods rich in Vitamin D, such as pastured eggs and wild salmon. Its also important to note that as we age, our production of Vitamin D decreases, so make sure youre monitoring your levels and getting them checked by your primary care provider.
Exercise And Stay Fit
Exercise seems to be a favorite time for happy hormones to get released into the bodys system. Rigorous exercise stimulates endorphins to kick in while low-impact ones would release serotonin. Whatever degree the exercise is, happy hormones will always make their presence. This is the reason why those who engage in regular exercise activities have good self-esteem, are motivated and most of all, happy. The following sports can induce happy hormone production. Some are rigorous, some low-impact.
- Playing tennis
To make exercise more interesting, join an exercise club. Group activities can always heighten the state of focus, and this will cause the release of the happy molecule, anandamide. Many other hormones are triggered when one starts his routine exercises. Other benefits that one can get through exercise are the following:
- Help reduce body fat
- Improvement of the muscle strength and tone
- Increase in energy levels
- Makes you fit and healthy
- Strengthening of the heart muscles
- Strengthens and builds bones
How Does Lh Contribute To Your Fertility Journey
When it comes to your fertility, LH plays a crucial role in three key phases of your fertility journey:
Stimulating the ovaries to produce oestradiol during the first two weeks of your cycle.
Surging around day 14 of your cycle to trigger ovulation .
Stimulating the corpus luteum after ovulation helping to produce progesterone and support early fetal development.
If you are trying to conceive, keeping a close eye on your LH levels over time can help you to predict ovulation, better understand your fertile window, and plan sex accordingly.
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Pms And Low Sex Drive
Low testosterone, estrogen, and progesterone are all associated with a decreased sex drive in both men and women. This is especially common after age 50 when estrogen and testosterone production declines. Since estrogen is one of the main hormones regulating a womans menstrual cycle a decrease in production can also lead to irregular periods that are too long, too short, unpredictable, heavy, or painful, infertility, hot flashes, mood swings, or painful intercourse.
Final Thoughts On Hormonal Imbalances
- Some of the most common symptoms of hormone imbalances include unexplained weight gain, fatigue, insomnia, and changes in hair, skin, and nails.
- Root causes of hormonal imbalances include compromised gut health, elevated inflammation, and high stress levels.
- Natural ways to balance your hormones include eating anti-inflammatory polyunsaturated fats, reducing your exposure to endocrine disruptors, getting adequate sleep, and using supplements to fill in any nutritional gaps related to gut health and vitamin D levels.
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Incorporate Healthy Fats Into Your Diet
Adding healthy polyunsaturated fats to your diet, such as omega-3 and omega-6 may help reduce your appetite and. Fatty acids signal the production of leptin, a hormone that reduces appetite by suppressing the area of the brain that controls our appetite and signals to us its time to eat. Without adequate healthy fats in your diet, youre more likely to have low leptin levels, which can induce overeating and an inability to feel satiated. That may be one reason women have been experimenting with seed cycling for hormone balance.
Ways To Boost Hgh Naturally And Safely
As soon as you get to 30 years old, youll start entering a period called somatopause, where your growth hormone sharply decline. But, thankfully, youve got options to maintain HGH. There are means to control your human growth hormone production by natural methods.
Though theres a need to investigate natural means to know if it has positive effects of if there will be adverse reactions. In this article, Ill look deeper to see if natural ways can indeed help stimulate growth hormone production.
Is it possible to increase hgh naturally? Before you try anything, read through the discussion to learn more about how to boost the natural production of growth hormones.
Proven Ways To Increase Testosterone Levels Naturally
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Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in mens testicles and womens ovaries .
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else .
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks (
The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age (
Pay Attention To Stressors Inflammation And Your Adrenals
Along with a focus on hormone levels, it is equally important to observe your overall health and create a lifestyle of well-being. Studies show that inflammation is a huge obstacle to conception. It is crucial to manage the inflammatory nature of conditions such as polycystic ovarian syndrome , endometriosis, and autoimmune disorders. There is a strong link between cortisol and inflammation. You must manage stress and support your adrenal glands to ensure that your body and nervous system will be energetically ready for all the changes that pregnancy brings. Exercise and sleep are important parts of a balanced lifestyle. Also, a large body of research indicates that acupuncture can be a powerful modality in balancing hormones and promoting fertility. Lastly, creating a healthy bacterial balance in the vaginal canal allows the sperm to reach the egg, so chronic yeast infections, bacterial vaginosis, and urinary tract infections s must be treated. If you plan on a vaginal birth, your baby will be directly populated by your bacteria, so establishing a healthy microbiome also creates a healthy postnatal environment for your baby. Make sure to get checked for sexually transmitted diseases , which can create long-lasting fertility issues.
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Exercise And Increase Testosterone
While testosterone is necessary for muscle growth, this relationship also goes in the other direction. Exercise, especially cardiovascular fitness, can help improve testosterone levels .
Resistance training can also have an impact on hormone levels, especially when its consistent. In a 12-week study, testosterone increased after following a muscle-building program, though this effect was higher in younger men .
The effect of weight lifting is also immediate, so you can get a natural boost of testosterone whenever you hit the gym .
Learn To Manage Stress
Stress can wreak havoc on your hormones. Two major hormones affected by stress are cortisol and adrenaline, which is also called epinephrine.
Cortisol is known as the stress hormone because it helps your body cope with stress over the long term.
Adrenaline is the fight-or-flight hormone that provides your body with a surge of energy to respond to immediate danger.
However, unlike hundreds of years ago when these hormones were mainly triggered by threats from predators, today theyre usually triggered by peoples busy, often overwhelming lifestyles.
Unfortunately, chronic stress causes cortisol levels to remain elevated, which can lead to excessive calorie intake and obesity, including increased belly fat (
A 2005 review of studies found that massage therapy not only reduced cortisol levels by an average of 31%, but also increased levels of the mood-boosting hormone serotonin by 28% and dopamine by 31%, on average .
Try to devote at least 1015 minutes per day to stress-reducing activities, even if you dont feel you have the time.
Engaging in stress-reduction behaviors like meditation, yoga, massage and listening to soothing music can help normalize your levels of the stress hormone cortisol.
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Can Exercise Help Balance Hormones
Absolutely, says Lee: “The amount of movement and physical activity we do daily makes a huge impact on the hormonal responses of the body,” she says. “For example, when we contract our muscle fibers, the movement and fiber activation communicate with the fat cells and adipose tissues by hormonal signaling. Our heart rate and the activation of our nervous system also cause our brain to release various hormones, which ultimately control how our peripheral organs respond. It is pretty amazing how every part of our body works together to ultimately carry out a mission,” explains Lee.
Rivett has her own experience: “I used to suffer quite severely with PMS and was always astounded at how fabulous I felt after a workout. The PMS would almost always totally disappear,” she says. “Since then, I have always been interested in the endocrine system and the role it plays in our health and wellness.”
The endocrine system is comprised of glands around the body that are responsible for secreting our hormones at the correct levels to keep everything in our bodies flowing along nicely. All hormones play a valuable role in our day-to-day livesincluding cortisol, which gets a bad rap, is known as the “stress hormone” but is actually vital for helping us get up in the mornings and dealing with any life and death situations.
Feed Your Gut Microbiome
For hormone production and balance we need to ensure our gut bacteria are flourishing so eating fermented foods daily , prebiotic foods and probiotic yoghurts etc as well as eating as many different foods as possible in a week will help maintain the diversity you need.
If you feel that you could benefit from additional support, they you can learn more by reading my page about hormone imbalance or dont hesitate to contact me using the form below.
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Get On A Regular Sleep Schedule
Our circadian rhythm, our 24-hour internal clock, regulates hormone release cycles, including ACTH and cortisol, as well as most physiological processes in the body. Light and dark cycles, mealtimes, and physical activity help the brain maintain the circadian rhythm.
Your body relies on the pineal gland to produce the hormone melatonin to maintain this 24-hour cycle. Adenosine, a byproduct of metabolism, accumulates in the brain throughout the day. When melatonin levels go up and enough adenosine has accumulated, you become sleepy. As you sleep, adenosine is metabolized and its levels decrease. Caffeine blocks adenosine receptors, promoting alertness.
Poor sleep habits stress the body. Initial symptoms of lack of sleep include fatigue, memory problems, and irritability. Since sleep replenishes chemicals used by the immune system throughout the day, a lack of sleep adversely weakens the immune system, making you more susceptible to infections.
A regular sleep cycle promotes the release of growth hormones. Growth hormone release peaks during deep sleep. Growth hormone release is reduced due to irregular sleeping habits because you often do not reach deep sleep stages.
Lack of sleep also decreases leptin levels and increases ghrelin levels, which can contribute to weight gain. Researchers have shown that lack of sleep increases cravings for calorie-dense foods high in carbohydrates . Weight gain increases the risk of diabetes, high blood pressure, and heart disease.
What Is A Hormonal Imbalance
Produced by our endocrine glandsthe parts of the endocrine system including adrenals, thyroid, pancreas, and female or male reproductive system that communicate with our nervous systemhormones perform essential functions, relay important warnings, and communicate messages throughout the body. Everything from your appetite and metabolism to heart rate, sleep patterns, reproduction, and mood is dictated by your hormones. That means your hormones make sure everything is running smoothly and that your rhythms stay in sync.
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Weight Gain Or Difficulty Losing Weight
Why do so many people struggle with weight loss and maintenance? Usually, its because they are eating nutrient-poor foods and working too hard. The body processes this hard work as stress and when the body is stressed, it goes into survival or fight or flight mode, producing cortisol. When youre chronically stressed, your cortisol is always high and in an effort to protect itself from whatever danger it senses, your body holds onto fat as a form of energy.
S You Can Take To Support Hormone Health
Here are seven things you can try to keep some of your key hormones in healthy ranges:
Drink water. This keeps everything smoothly flowing throughout your entire systemgetting rid of bad stuff and delivering vital nutrients.
Breathe. Your cells love oxygen. Breathing draws in the oxygen. It also helps calm your nerves to promote a feeling of well-being. Mindfulness-based stress reduction can teach you to harness breathing to reduce levels of those stress hormones!
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What Are The Benefits Of Boosting Estrogen Naturally
Those who swear by phytoestrogens say they can help with low libido, improve vaginal and skin health and help with mood swings.
They can help with hot flashes and potentially help maintain bone density in older women.
Its also thought that dietary estrogen can help regulate irregular menstrual periods although of course part of the natural progression of a womans life will see menstruation eventually disappear altogether and taking prescribed HRT or consuming natural estrogens in food or supplement form can only delay not prevent the inevitable.
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How To Boost Fertility Naturally
NUNM students have many opportunities to explore topics, research and areas of practice that interest them. From broad elective choices to research study participation and self study, our students choose the doctor they want to become. Here, Rachel Peterson, naturopathic doctoral student, shares her research and perspectives on boosting fertility using natural medicine.
Whether youre planning to conceive in 15 years or hoping for a baby any day now, it is important to consider your fertility and hormonal health. The sad reality is that infertility is a nationwide epidemic today, and even when you feel like youre ready for a baby, your body might not be. To put it in perspective, the Center for Disease Control and Prevention states that 12.1% of women between the ages of 15 and 44 struggle with infertility, affecting over 7 million American women. It is crucial to prime your body, mind, and spirit for easeful conception and pregnancy. As an added bonus, the essence of fertility is hormonal balance, so establishing a strong foundation early-on incites a lifetime of benefits . Essentially, a healthy lifestyle now may save a world of difficulty later on.
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Eat Plenty Of Zinc Rich Foods
Zinc has been shown to increase testosterone especially in men who have a deficiency in the mineral. Foods high in zinc include oysters, meats, seafood, nuts, legumes, dairy products, and whole grains. Supplementing with zinc has shown varying results. One study showed that supplementing with ZMA, which is zinc and magnesium , did increase zinc serum levels but did not increase testosterone levels. In a different study elderly men who were zinc-deficient and supplemented with zinc for 6 months had an increase in serum testosterone levels.
Testing Your Hormone Levels
If you are concerned that your hormones may be unbalanced, speaking with a healthcare professional to get an appropriate lab test is a next step. The endocrine system is complicated, and most lab values are lab-specific and age-specific. Your healthcare professional will recommend a lab for you, receive the results along with laboratory standards and help you interpret your results.
Invigor Medical works with a network of partner labs. These labs have met high laboratory standards and are trusted by healthcare practitioners for providing accurate results. For more information: