The endocrine glands in the human body produce chemical messengers called hormones to regulate growth, metabolism, and reproductive health. A balanced hormone can stimulate bodily functions adequately, but an excessive or reduced hormone secretion can affect this function. Several lifestyle factors and medical conditions can interrupt the balance of hormones in one's body.
Some common causes of hormonal imbalance are thyroid disorders, PCOS (polycystic ovary syndrome), menopause, etc. Read more to know the symptoms of imbalanced hormones and how to normalise them.
Symptoms of Hormonal Imbalance
Hormonal imbalance can lead to the following symptoms in an individual:
Unexplained loss or gain of weight
Restless sleep
Insomnia
Excessive sleep
Depression, anxiety, irritability, or mood swings
Lack of energy or tiredness despite proper rest
Hair loss or thinning
Constipation
Diarrhoea
Bloating
Painful or heavy menstrual cycles
Irregular period
Reduced libido
Infertility
Pain or tenderness in breast tissues
Night sweats and hot flashes, especially during perimenopause or menopause
Sudden increase or decrease of appetite or specific food cravings
Unexplained pain and stiffness in joints and muscles
Difficulties in concentration and remembering incidents
Low bone density
Irregular heartbeat
Palpitations
Dietary Changes to Balance Hormones
Here are some of the dietary inclusions and exclusions that can help balance one’s hormones:
What Should You Include in Your Diet?
Healthy Fats
The fatty acids in foods like coconut, olive oil, red palm oil, etc., regulate the cells of one's body that respond to insulin production. They also regulate appetite and enable the proper digestion of protein and fats.
Fibres
Fibre-rich foods, such as green leafy vegetables, fruits, lentils, avocados, etc., improve one's gut health and regulate insulin. As per studies, some specific fibre types help manage an individual's weight and balance hormones.
Fatty fish
Fatty fishes contain omega-3 fatty acids that help regulate an individual's mental health and prevent anxiety, depression, and mood swings. Fishes like tuna, salmon, mackerel, etc., are rich in omega-3 fatty acids and help improve digestive and heart health.
What Should You Exclude from Your Diet?
Sugar
High sugar intake can lead to metabolism issues and affect insulin production in one's body. Thus, individuals should avoid or limit their intake of added sugar to balance hormones and stay fit.
Smoking and Drinking
Regular smoking can affect different hormone levels in the human body. It can release excessive pituitary hormones, affect the thyroid hormones, and may increase steroid hormones such as cortisol.
Avoid Excessive Eating
Regular habits of excessive eating can affect one's metabolism in the long run. Overeating for even a short period of time can affect the fat circulation in one’s body and elevate the oxidative stress level.
Lifestyle Modifications for Hormonal Balance
Improving one’s lifestyle habits can help balance one's hormones adequately.
Importance of Regular Exercise
Regular exercise improves the blood circulation in one’s body, managing hormonal health. It delivers nutrients into one's body properly, increasing the sensitivity of hormone receptors. Daily workouts can control insulin secretion, reducing its levels and increasing sensitivity.
Insulin allows the cells of one's body to collect sugar from the bloodstream, which is used as energy. However, individuals with insulin-resistant conditions can increase the risks for heart disease, obesity, and diabetes.
Physical activity helps keep one's weight in control by preventing insulin resistance. One can opt for strength training, high-intensity interval training, and cardio activities. However, if one cannot perform these activities, they can walk regularly to improve hormone levels.
Stress Management Techniques
Cortisol, the stress hormone, helps an individual manage long-term stress. This hormone increases due to stress and increases one's appetite. This can increase one's sugar and high-fat food intake, leading to obesity. Thus, managing stress is a crucial aspect of reducing hormonal imbalance. One can focus on reducing stress by meditation, yoga, and other stress-reducing activities for at least 5 to 10 minutes.
Importance of Sleep in Hormonal Regulation
Besides stress-reducing activities, sound sleep is also needed to manage stress and hormonal health.
How Does Sleep Affect Hormone Levels?
Individuals who get very little sleep can experience high levels of ghrelin, cortisol, etc. and low levels of leptin. Besides, they also have insulin-resistant conditions and low RMR (Resting Metabolic Rates). RMR is the number of calories one can burn when the body remains inactive.
Thus, low RMR means the body cannot burn calories during inactivity, which is harmful to their health. A sound sleep of 8 hours daily is necessary to manage stress and hormonal imbalance.
Here are some tips to improve one’s sleep quality:
Avoid too much light in the room during the night.
Establish a regular sleep schedule.
Create a restful sleeping environment.
Limit screen time before bed.
Consider relaxation techniques such as deep breathing or reading, etc.
Natural Remedies and Supplements
Treating hormonal imbalances naturally can be an effective step towards a healthy lifestyle.
Herbal Supplements for Hormonal Balance
Hormones can be balanced with supplements like chaste berry, Black cohosh, or evening primrose oil. However, seeking a professional opinion before initiating health supplements in one's Diet is advisable.
Vitamins and Minerals That Support Hormonal Health
Essential nutrients like magnesium, vitamins B and D, etc., help improve one's hormonal health. Thus, individuals can intake foods rich in these nutrients, such as vegetables, fruits, nuts, meat, eggs etc., to balance their hormones.
Consult Top Urologist
Medical Treatments and Interventions for Hormonal Balance
Here are some of the treatment procedures to balance one's hormones:
Medications
Doctors suggest medicines like metformin for those suffering from PCOS. They can also prescribe medication like insulin for diabetes, thyroid hormone replacement therapy, etc.
Birth Control Pills
These pills help reduce PCOS symptoms, cure hormonal acne and regulate the period cycles.
HRT (Hormone Replacement Therapy)
This therapy helps manage health conditions like low testosterone, menopause, or hypothyroidism (insufficient hormone secretion from the thyroid gland). With this therapy, one can alleviate the hormonal disbalance symptoms and restore the normal hormone level.
Surgery
Doctors may suggest surgical interventions in case the hormone producing glands are affected by any tumorous growth. They will perform surgeries to remove the tumour to restore the normal hormonal production.
Chemotherapy or Radiation
If hormonal imbalance is caused due to hormonal cancers, healthcare providers will suggest radiation or chemotherapy, targeting the abnormal cells.
Apart from medical treatments, one may also opt for alternative therapies like acupuncture, bioidentical hormones, chiropractic care, etc. Some patients may get positive results upon adopting these therapies.
When to Consult a Healthcare Professional
If one experiences severe symptoms such as extreme fatigue, significant weight changes, or persistent mood swings, it’s essential to consult a healthcare professional. They can diagnose and evaluate the condition and suggest the right treatment methods.
Regular check-ups are crucial for monitoring hormone levels, especially for those with known hormonal issues or those experiencing significant life changes such as pregnancy or menopause.
Preventive Measures for Hormonal Health
Adopting long-term lifestyle changes is vital for maintaining hormonal health. This includes a balanced diet, regular exercise, stress management techniques, and adequate sleep. Individuals can regularly monitor their symptoms and hormone levels, which can help maintain balance. Keeping a journal of symptoms related to menstrual cycles or mood changes can be beneficial in identifying patterns that require attention.
Conclusion
Maintaining hormonal balance is essential for overall health. Individuals suspected of having a hormonal imbalance or experiencing concerning symptoms can seek professional guidance. It is crucial to manage hormonal health as per one's health needs.
Consult Top Urologist
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