An undesirable fluctuation in the levels of hormones can have adverse effects on mood, appetite as well as weight. Due to the major role that hormones play, they have an impact on emotional wellbeing as well as physical and mental health.
Your endocrine glands are responsible for the required production of each hormone. However, several factors may cause a rise or decline in the release of hormones. Some of these factors cannot be controlled such as your age. However, others such as your lifestyle and diet can be modified so as to ensure the right production of hormones.
In this regard, here are 6 helpful tips on how you can balance your hormones:
1 – Get Restful Sleep
Getting enough sleep is mandatory for hormones to stay in a balance. Lack of restorative sleep can negatively impact the levels of insulin, cortisol, ghrelin, leptin and even the growth hormone. Moreover, sleep alone doesn’t matter. You should get proper, uninterrupted sleep to go through all the five phases of the sleep cycles.
2 – Don’t Stress Too Much
There is a strong link between the endocrine system and hormone markers. Failing to manage stress can lead to a jump in the cortisol and adrenaline levels. A disruption in these two hormones can lead to weight gain, a foul mood and even heart-related health issues. Therefore, try to keep stress at bay. This can be done through practicing yoga, meditating, listening to music, etc.
3 – Keep Distance From Sugary Drinks
In a comparison between liquid sugars and solid ones, the former is worse. Too many sugary beverages chip in insulin resistance and higher insulin markers as well. Furthermore, they also contribute to increased calorie intake. This is because too many liquid calories do not signal fullness like solid foods do.
4 – Exercise Regularly
Physical activity sessions have an influence on your hormones. First off, exercising reduces insulin and improves insulin sensitivity. This is beneficial for maintaining healthy inflammation. Exercise also boosts hormones responsible for muscle building such as DHEA, testosterone, and growth hormones. A study shows that exercise raises adiponectin levels which is an anti-inflammatory and metabolism-enhancing hormone.
5 – Eat Amply
Interestingly, both eating too much and eating too less are linked to obesity. Overeating can increase the levels of the hormone insulin which is associated to weight gain. On the other hand, eating too less elevates the markers of cortisol which is the stress hormone. Excess cortisol can lead to obesity.
6 – Consume Healthy Food
Eat more foods that are rich in fiber. This triggers the production of the hormone that indicates satiation. Eat fatty fish with omega-3 fatty acids as it decreases the production of hormones adrenaline and cortisol. You should also avoid foods that are high in sugar content and contain too many refined carbs. These two can decrease insulin levels. Consume a good amount of proteins too as they release hormones which control appetite.