Endocrinologists and natural health experts often recommend that finding ways to balance your hormones naturally is the first step towards regulating those feelings of anxiety, irritability and depression. Due to pollution and stress, your hormones can get out of balance. This can cause a number of undesirable side effects such as weight gain, insomnia, and depression. If you are struggling with any of these symptoms, especially during menopause or puberty, you should look into natural ways to balance your hormones or search “endocrinologist near me“.
Here are 10 Natural Ways to Balance Your Hormones
1.Eat less sugar
Sugar upsets the balance in your body by decreasing serotonin levels and increasing cortisol which is a stress hormone. When serotonin is low it leaves you with cravings for more sugar leading to even lower serotonin levels! Cortisol release is triggered at night when blood-sugar levels drop which wakes us up feeling groggy. Have an apple instead of a candy bar; try spelt bread instead of white; swap cow’s milk with coconut or almond milk. Keeping your blood sugar balanced with real food is key to being able to balance your hormones and be healthy and happy. You can find a place to get blood work near you.
2.Try phytoestrogens
Phytoestrogens are plant based estrogens that are weaker than your body’s natural estrogen. They can help to balance out the overabundance of their stronger counterparts, which are usually the result of synthetic hormones in dairy products. Sources of phytoestrogens include flax seeds, soy, sesame seeds and sunflower seeds.
3.Get more sleep
Sleep is essential for proper hormone function. One study found that women who slept less had higher levels of testosterone (the male hormone) and lower levels of luteinizing hormone (LH) which triggers ovulation. Try to get 7-8 hours of sleep a night, and wind-down for 30 minutes before bed with something relaxing like a hot shower or lavender aromatherapy.
4.Eat more fiber
Fiber feeds the good bacteria in your gut, helping them work faster. A balanced gut means that your liver can excrete estrogen properly. Fiber also helps to keep you full longer and balances blood sugar levels which prevents cravings for sugary snacks. Get more fiber by adding some chia seeds, flaxseeds or dried fruit into your diet -or simply eat more vegetables!
5.Cut back on caffeine
Caffeine contributes to high cortisol levels which leads to weight gain and insomnia. 3-5 cups of coffee a day is enough to cause hormonal imbalances. Try giving up for two weeks if you can do it, great! If not, try having half as much each day instead. If you are craving your daily cup of coffee, opt for decaf because it still contains beneficial antioxidants!
6.Take a walk
Exercise boosts your energy levels, mood and sleep quality. One study found that women who exercised had lower levels of cortisol which reduces irritability and anxiety. Try walking for at least 30 minutes per day. If you have trouble getting up from your chair, start with smaller goals such as standing when talking on the phone or taking the stairs instead of the elevator! You can even try taking a quick walk after dinner.
7.Listen to music
When it comes to balancing out hormones, stress is probably the biggest culprit. Music has been shown to lower cortisol and maximize magnesium absorption in the body – two things that combats stress. Try making your own playlist or listen to music while you work out; this can make simple tasks like cleaning fun! Or simply sway along with your favorite song in the car.
8.Stop drinking alcohol
Alcohol increases estrogen and lowers testosterone in the body which disrupts hormone balance and causes weight gain (along with all those sugary cocktails). It also interferes with the absorption of important nutrients in your body. Try swapping out alcohol with sparkling water or cocktails sweetened with agave nectar – the bubbles are fun and make you feel fancy!
9.Get enough magnesium
Magnesium is a wonder mineral that has many health benefits including fighting off stress, helping muscles relax, making you feel super energized. It even combats constipation! If you’re not getting enough, try taking a supplement after dinner to help improve sleep quality so you can wake up feeling refreshed. It’s easy to get more magnesium by incorporating some almonds into your diet, dipping breadsticks in olive oil or adding leafy greens such as spinach or kale into your meals.
10.Use essential oils
Essential oils are not only good for aromatherapy, they also have powerful antibacterial properties which make them great hormone balancers. Try using essential oils such as rose, vanilla and frankincense to fight off stress. Another great oil is peppermint which can improve digestion and combat bloating.
In conclusion, one of the best ways to achieve hormone balance is by simply eating more nutrient-rich foods and exercising regularly. It may sound cliché, but eating a balanced diet and getting enough sleep will go a long way!
