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Unlocking the Power of Hormones: 7 Natural Ways to Find Balance and Optimise Your Health

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hormone balancing dietshormone balancing dietsThe power of hormones to manage general health and wellbeing is extremely important. Hormones are chemical messengers that regulate several bodily processes, including metabolism, growth and development, and reproductive health.

Yet, hormonal imbalances can cause a variety of health difficulties, from mood swings to fertility problems. Read on to find out my top, natural ways to balance your hormones and optimise your health!

The Power of Hormones to Manage stress

As prolonged stress can disturb hormone balance and exacerbate hormonal abnormalities, stress management is a critical component of hormone balancing. Cortisol and other stress hormones are released when our bodies are under stress because the hypothalamic-pituitary-adrenal (HPA) axis is stimulated.

Unbalances in cortisol, oestrogen, progesterone, and testosterone may develop over time because of the HPA axis’s ongoing activation. This may result in several symptoms, such as mood fluctuations, exhaustion, weight gain, and even infertility.

I’d highly recommend adding stress-relieving practises to your daily schedule like yoga, meditation, or regular exercise can significantly help to promote hormone balance and general wellbeing.

Prioritise sleep

A healthy lifestyle and hormone balance depend on getting adequate sleep. Our bodies heal and rebuild themselves as we sleep, and this is particularly true for our hormones. Lack of sleep can affect how hormones like cortisol, insulin, and growth hormone are produced and controlled, which may result in imbalances that impact our mood and metabolism, among other things.

For instance, poor sleep can raise insulin resistance, which raises the risk of diabetes and weight gain. On the flip side, having adequate good-quality sleep can support optimum health and improve hormone balance. Ideally, we should be aiming to get 7-8 hours of sleep each night.

Limit processed foods

High concentration of refined carbs, harmful fats, and sugars, processed meals can result in blood sugar spikes, insulin resistance, and other hormonal abnormalities.

Also, they could be deficient in important nutrients necessary for healthy hormone production and include dangerous substances like hormones and preservatives that interfere with our bodies’ natural hormone production.

The minerals and fibre required to maintain stable blood sugar levels and support healthy hormone activity can be obtained by choosing whole, unprocessed foods such fruits, vegetables, whole grains, and lean proteins.

Hormone balance depends on limiting consumption of highly processed and junk meals, especially those high in sugar and saturated fat. All foods have a place in a balanced diet, but when it comes to highly processed and junk food, moderation is crucial.

Include healthy fats

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Including healthy fats in your diet can do wonders for your hormonal balance and overall health. Nuts, seeds, avocado, and oily fish are all great sources of healthy fats that can help reduce inflammation in the body.

Omega-3 fatty acids found in oily fish, such as salmon and tuna, have been shown to help regulate hormones and reduce inflammation. Monounsaturated and polyunsaturated fats found in nuts, seeds, and avocado can also support healthy hormone production.

So, whether you sprinkle some seeds on your salad, snack on a handful of nuts, or whip up some guacamole, be sure to include healthy fats in your diet to support your hormonal balance and overall well-being.

Avoid trans fats:

Trans fats must be avoided when it comes to hormone balancing. Via a process called hydrogenation, which transforms liquid oils into solid fats, trans fats are manufactured artificially.

They are frequently referred to as “partially hydrogenated oils” on food labels and are typically found in processed meals including fried foods, baked products, and snack items. Many health issues, such as insulin resistance, inflammation, and hormonal abnormalities, have been related to trans fats.

They have been demonstrated to raise “bad” cholesterol levels (LDL) while lowering levels of “good” cholesterol (HDL), which raises the risk of heart disease.

Support gut health

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Supporting gut health is a crucial strategy for fostering hormone balance. Hormone regulation is significantly influenced by the trillions of microorganisms that make up the gut microbiome. It aids in digestion, nutrient absorption, and gut barrier maintenance, all of which influence hormone synthesis and control.

By putting an emphasis on gut-healthy foods like fibre-rich fruits and vegetables, fermented foods, and probiotics, you will help to maintain hormonal balance while nourishing your gut microbiota.

The Power of Hormones and Targeted Supplementation

Targeted supplementation can also be a successful strategy for balancing your hormones. Although eating whole foods is always the best method to receive nutrients, some people may also benefit from taking supplements. Omega-3 fatty acids, vitamin D, and magnesium are just a few nutrients that can support hormonal equilibrium.

For instance, vitamin D insufficiency has been associated with hormonal abnormalities, and magnesium aids in the regulation of cortisol, a stress hormone that, when persistently increased, can interfere with hormonal health.

You can ascertain whether targeted supplementation is required, and which supplements would be the most advantageous for your particular needs by consulting a nutritionist (like me!).

While these tips are general, they can be particularly helpful for individuals with hormonal imbalances, such as those with PCOS. If you’re hormones are out of whack and you need any additional help, please do get in contact, there’s lots I can do to help!

 

 

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