Tips to balance hormones naturally
Today’s fast-paced lifestyle has resulted in many of us having hormonal imbalances. Hormones are basically chemical messengers that have a key role to play in controlling weight, mood and appetite. They impact various aspects such as mental, physical and emotional health. Here are some natural ways to balance your hormones.
Consume adequate protein
Having a meal high in protein helps build the essential amino acids responsible for muscle, bone and skin health. They also play a major role in the release of hormones related to controlling the appetite and intake of food. Protein brings down the levels of "hunger hormone" ghrelin and keeps you feeling fuller for longer. Try to get 20 to 30 grams of protein with every meal.
Skip the sugar and refined carbs
These can create a host of health problems including tampering with your hormones. For instance, fructose can increase insulin levels and lead to insulin resistance. Diets high in refined carbs too can contribute to insulin resistance.
Manage stress well
Stress can throw your hormones off balance easily. It majorly impacts cortisol and adrenaline levels. Take up activities that reduce stress such as massage, meditation, yoga and listening to relaxing music.
Avoid overeating or undereating
Eating either too much or little, both situations can lead to hormonal issues. Overeating generates a spike in insulin levels and cuts down insulin sensitivity. Eating too little ups the level of the stress hormone cortisol and this leads to weight gain.
Make sure you get quality sleep
Poor sleep can throw various hormones such as leptin, insulin, cortisol, ghrelin and the growth hormone out of balance. The brain needs to go through five stages in each sleep cycle and this calls for uninterrupted sleep. Try to get at least seven hours of quality sleep every night.