Summertime brings a wave of sunshine and vibrant energy, but it's important to remember that our hormonal balance can be affected by the season's unique challenges. From soaring temperatures to tempting indulgences, there are certain things we should avoid to maintain our hormonal equilibrium during the summer.
Dr Sanjay Kumar, MD Medicine, Ujala Cygnus Group of Hospitals, listed things to avoid in summer to maintain hormonal balance.
What To Avoid In Summer To Maintain Hormonal Balance
Dr Kumar said that maintaining hormonal balance is important for overall health and well-being, regardless of the season. However, certain factors become particularly relevant during the summer when the body may be subjected to increased heat and environmental changes. Here are some perspectives from health experts on things to avoid in the summer to help maintain hormonal balance:
Excessive sun exposure
While moderate sun exposure is beneficial for vitamin D synthesis, excessive exposure to the sun's harmful Ultraviolet (UV) rays can disrupt the hormonal balance. Prolonged exposure to intense sunlight can affect the function of the hypothalamus, which regulates the body's hormone production. Therefore, it's important to avoid excessive sun exposure and protect your skin by wearing sunscreen, hats, and appropriate clothing.
According to Environmental Health Perspectives, prolonged exposure to the sun can also lead to cataracts and diseases that are aggravated by UVR-induced immunosuppression, like the reactivation of some latent viruses.
Heat stress
Dr Kumar said that high temperatures and heat stress can impact hormonal balance. Excessive heat can lead to dehydration and affect the normal functioning of the endocrine system. It may disrupt the production and release of hormones, leading to imbalances. To prevent heat stress, it's important to stay cool and hydrated by seeking shade, using fans or air conditioning, and drinking plenty of water.
Also Read: From Heat Rashes To Acne: Expert Lists 6 Ayurvedic Foods To Detox Your Skin In Summer
Unhealthy eating habits
During the summer, it's common to indulge in unhealthy eating habits, such as consuming excessive amounts of sugary drinks, processed snacks, and fast food. These food choices can disrupt the hormonal balance by causing inflammation, insulin resistance, and weight gain. To maintain hormonal balance, health experts recommend following a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Lack of sleep
Dr Kumar noted that proper sleep is crucial for hormonal regulation. The summer season can sometimes disrupt sleep patterns due to increased daylight and higher temperatures. Inadequate sleep or poor sleep quality can disrupt the production of hormones, such as cortisol, melatonin, and growth hormone. It's important to prioritise good sleep hygiene by creating a cool, dark, and comfortable sleep environment and sticking to a regular sleep schedule.
According to a study released by the HHS Author Manuscripts, sleep disturbances, such as insufficient sleep from bedtime adjustments and poor sleep quality, may represent new risk factors for obesity and type 2 diabetes.
Excessive stress
Summer can be a busy time with vacations, social events, and family activities, which can contribute to increased stress levels. The body's delicate hormonal balance can be disrupted by long-term stress. Dr Kumar said that stress triggers the release of stress hormones like cortisol, which, when chronically elevated, can affect the production and function of other hormones. Managing stress through relaxation techniques, exercise, and proper self-care is essential for maintaining hormonal balance.
Also Read: MentalHealthMatters: Can Food Reduce Stress? Know In Detail How It Works
Environmental toxins
During the summer, exposure to environmental toxins, such as pesticides, insecticides, and chemical pollutants may increase due to outdoor activities and open windows. These toxins can interfere with hormonal regulation and disrupt the endocrine system. It's important to minimise exposure to toxins by choosing organic foods, using natural household cleaning products, and being mindful of your surroundings.
Bottomline
Maintaining hormonal balance is a holistic approach that involves multiple factors beyond just the summer season. It's always advisable to consult with a healthcare professional or hormone specialist for personalised advice and guidance on maintaining hormonal balance throughout the year.
Disclaimer
This article contains information provided by an expert, however, we recommend you consult your expert for a diagnosis catered to your needs.