Tips to watch your hormonal health
Balance Your Hormones
Hormones are secreted by the endocrine system which comprises the thyroid, adrenal, hypothalamus, ovaries, testes, uterus, pancreas glands and other parts. Hormonal balance is important to ensure that the heart is functioning well, digestive system is churning and brain is working fine. Sometimes, it is because of the hormonal imbalance that you feel off. The imbalance of hormones is a result of stress, fatigue, poor diet and physical inactivity. Here is how you can look after your hormonal health and restore the balance.
A Balanced Meal
By a balanced meal, we mean a well-rounded diet that has sufficient protein, carbohydrates and fat. You must ascertain that your body has enough nutrients for the day in order to keep hormones in balance and also that hormone production is not affected. Make sure your morning and afternoon meals contain the most amount of lean protein. You may also make a gradual shift from protein, substituting them with nutrient-dense food choices such as fruits, vegetables and whole grains. Another thing you need to keep in mind is avoiding dinner too close to bedtime.
Cut Out the Bad Fat
The human body is about 97 percent saturated and monounsaturated fat is only 3 percent. Bad fats, such as high omega 6 polyunsaturated fats, are not to be consumed. Their consumption is one of the reasons that imbalance hormones. Steer clear of polyunsaturated fats such as vegetable oil, peanut oil, canola oil, soybean oil, margarine and other chemically-altered fats. Apart from an influence on hormones, these fats lead to obesity, diminished liver function and increased osteoporosis risk.
Limit Caffeine and Soft Drink Intake
You need to pay heed to your caffeine and soft drink intake to keep hormones balanced. Caffeine is one of the main reasons for your body to lose a substantial amount of calcium and affect cortisol hormone, a hormone that helps the body respond to stress. Spike in the hormone can wreak havoc on your health, resulting in poor sleep pattern and a distorted immune system. Similarly, soft drinks and sodas can also drain calcium from your body and affect hormones and their production.
Moderate Physical Activity
If you are trying to balance your hormones, you should be careful about working out. Yes, exercise can help balance hormones but can also make things worse when done incorrectly. Light exercise such as swimming, walking or short bursts of weight exercises can benefit as they trigger many hormone reactions. Don’t take up the challenge to test your physical abilities right now; avoid extended running, cardio and resistance training. Keep in mind that you can obtain significant health benefits with a moderate amount of physical activity, similar to that of strenuous training.
Keep Stress at Bay
Stress can throw all your organs off balance. It will not matter any bit even if you’re doing everything else right. Associated with high levels of cortisol, stress can cause a wide range of negative effects including headaches, upset stomach, elevated blood pressure, chest pain, and sleeping difficulty. You may try learning deep breathing exercises, one of the many but easy ways to keep stress under control. Educate yourself on being a stress-free and healthier person and balancing hormones will come naturally to you.
Take Good Night’s Sleep
A good night's sleep is necessary. If you are feeling groggy, unable to concentrate and have very little energy, it could be because of sleep deprivation. Not getting enough sleep can cause your hormones to be off balance. If you have hormonal issues, you must consider sleeping for 10-12 hours a day for a few days. If you have sleeping troubles or are not able fall asleep lately, schedule a visit to your doctor.
Turn to Supplements
You may consider supplementing nutrients that you are deficient in. Deficiency of nutrients is sometimes the reason for hampered hormone production. Iodine, vitamin D3, magnesium and gelatine supplements have been known as hormone builders. These supplements can fill in the gaps and provide hormone support. Always discuss with your health care provider before taking any supplement.
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