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Hormonal balance is crucial for feeling happy, healthy, and motivated. When your hormones are imbalanced, it can lead to various problems such as fatigue, anxiety, thyroid problems, and more. Fortunately, there are many ways you can balance your hormones naturally without putting your health at risk. Here are eight simple steps you can take a right to balance your hormones:
1. Get Adequate Sleep
Your hormones are in overdrive during the day when you’re awake, so lack of sleep is what’s likely to mess with them most. Getting seven to eight hours each night is more beneficial than extra restorative naps during the day because it gives your brain time to process information at a slower pace before going back into high gear.
2. Make Time for Exercise
Exercise is a great way to improve your mood, lift your spirits, and help you feel more in tune with yourself. You’ll manage stress better through exercise because it allows you to blow off steam and decompress after a day at work or a tiring day at school. Not only that, but exercise can also help reduce inflammation in the body, which keeps you healthy. Regular exercise also improves the retention of magnesium, which is necessary for hormonal balance and boosts athletic performance among older athletes.
However, you should avoid overdoing it, as exercise can increase cortisol levels in the body. This is especially true when you push yourself and exercise beyond your limits. If you have trouble balancing work, extracurricular activities, and exercise, you might want to consider cutting back on one of them to make more time for rest.
3. Salmon
This type of fish contains omega-3 fatty acids, which may help regulate the fluctuations of hormones. Omega-3 has numerous health benefits, including lowering inflammation, promoting brain function, increasing immunity, and improving joint health.
Another benefit associated with omega 3s is that they help manage PMS and menopause symptoms by decreasing depression, balancing moods, and improving stress levels. The easiest way to incorporate the omega 3s into your diet is by eating salmon. However, you can also take omega-3 supplements or eat foods high in omega-3, like walnuts and almonds.
4. Magnesium
This nutrient plays a crucial role in the body’s metabolic processes and helps produce protein. It also helps break down carbohydrates, which means it can keep blood sugar levels balanced, so you don’t experience highs and lows throughout the day.
Magnesium deficiency is common among women between 10 and 50 years old because of menstruation and the use of birth control pills for extended periods. This can lead to issues like cramps, irritability, depression, fatigue, and muscle pain. Supplementing with magnesium can help combat these problems because it will help relieve muscle tension and facilitate relaxation. If you don’t want to take supplements, one of the best ways to get your daily dose of magnesium is through food sources such as halibut, spinach, white beans, and peanut butter.
5. Avoid Preservatives
Typically, preservatives contain high estrogens, which can cause hormonal imbalances and lead to various problems. These include weight gain, mood swings, breast disorders, and infertility issues. To avoid this problem, stick to unprocessed or the least processed foods. You can also try eating many fruits and vegetables low on the glycemic index.
6. Avoid GMOs
Genetically modified organisms are found in most processed foods in supermarkets today because they’re cheaper to produce and can last a long time without spoiling. However, they come with health risks associated with high hormone levels, such as infertility and accelerated puberty in girls due to increased estrogen production. At the very least, you should avoid eating GMO foods that contain high-fructose corn syrup (HFCS) or sugar because these are likely to cause hormonal imbalance.
7. Yogurt
Yogurt contains probiotics that can help reduce the symptoms associated with hormonal imbalance. These include mood swings, depression, headaches, and bloating. Probiotics also help you absorb nutrients in food better and promote a healthy digestive system. It is also important to note that yogurt is an excellent source of calcium, which is essential to bone health, so drinking it can help prevent osteoporosis later in life.
8. Consult a Healthcare Professional
If none of the steps above could help you balance your hormones naturally, talk to a medical professional about how you can incorporate these changes into your daily routine. A doctor can help you find other solutions for your hormonal imbalance if you have any severe issues.
Your specialist will be able to measure your hormone levels and prescribe you medications if necessary. If you’re dealing with extreme hormonal imbalances or have been diagnosed with a severe illness, it’s best to consult a doctor instead of trying to self-medicate.
Conclusion
These steps will help you balance your hormones naturally and prevent disorders associated with hormonal imbalances from developing. However, if you have any concerns about your family history, it may be a good idea to speak with a doctor.
