7 Ways To Improve Your Hormonal Health

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(Photo : i yunmai on Unsplash)

Your hormones are a big part of what makes you the person you are. They control everything from your mood to your metabolism and even how much fat is on your body. If your hormone balance is off, it can have a huge effect on not just how healthy you feel but also how you look. Unfortunately, as you age, there are so many factors that can throw your hormones out of balance. Anything from stress to unhealthy eating to having a baby can all cause numerous hormonal challenges. 

Fortunately, there are some things that we can do to help keep our hormones functioning properly so they're ready to do their jobs at any given moment in time. And hormone testing is the best way to find out if everything is in balance or not. Here are some ways to improve your hormone health.

Eat Well

Eating well and limiting your caffeine intake are two simple ways to ensure that your hormones are getting the nutrients they need to function properly. Avoid processed foods, artificial sweeteners, and additives. These ingredients can disrupt hormone balance by disrupting blood sugar levels or causing inflammation in the body.

Eat plenty of vegetables, fruits, unprocessed meats, and whole grains. Foods rich in fiber help keep you feeling full longer which helps regulate how much you eat over the course of a day. Eating too much sugar has been linked to obesity, which itself has been linked to hormonal imbalances like polycystic ovarian syndrome (PCOS).

Exercise Regularly

While many people think they need to spend hours cycling or lifting to get the benefits of exercise, the truth is that even 30 minutes per day of activity can make a big difference in your hormone levels. One study found that women who exercised moderately for a minimum of 30 minutes three times a week had better insulin sensitivity and blood sugar levels than those who didn't exercise at all.

This can be important in preventing diabetes or controlling blood sugar if you already have diabetes. Exercise also helps control weight, which is important for hormone health since excess body fat produces inflammatory compounds that may throw off the body's delicate balance of estrogen and testosterone for men and women.

Minimize Stress

Stress is a normal part of life. The way you manage your stress, however, can have a big effect on your hormones and overall health. Stress triggers the release of the hormone cortisol, which increases blood sugar and boosts energy levels. Cortisol also suppresses the immune system to prevent it from overreacting to stressful events. When this process continues for long periods of time, however, it can cause problems such as weight gain, fatigue, sleep problems, and lowered libido which are all signs of hormonal imbalance.

Quit Smoking

Avoid tobacco smoke, which increases insulin resistance and raises cortisol levels. Tobacco smoke is a big hormone disruptor. It increases insulin resistance, raises cortisol levels, and increases inflammation. Tobacco smoking has also been linked to increased oxidative stress and blood pressure, as well as heart rate. This is because the toxins in tobacco smoke damage your cells which causes them to function at less-than-optimal capacity. A slower metabolism means you have less energy for physical activity and mental acuity throughout the day. A healthy lifestyle means you need to quit tobacco.

Lose Excess Weight

Losing excess weight can improve hormone balance and reduce the risk of developing certain diseases, including diabetes and heart disease. This is because excess body fat produces hormones that increase your risk for these conditions. While losing weight may not be easy, it can help you look and feel better, and is best done in combination with a healthy diet with some added exercise.

Drink Plenty of Water

All of your cells function best when the body is well hydrated. Drinking water is one of the most effective ways to improve your hormone health, especially if you're not drinking enough. When we don't drink enough water, our hormones aren't able to do their jobs efficiently. This can lead to weight gain, bloating, and feeling hungry all the time. Some people also experience constipation when they're dehydrated because their digestive system isn't working as it should be.

Reduce Alcohol Consumption

One of the easiest ways to increase your estrogen levels is by drinking alcohol. Alcohol can lead to weight gain, poor diet, dehydration, lack of sleep and exercise, and a lack of quality nutrition which all contribute to an imbalance in your hormones. Reducing your alcohol consumption may be one of the best things you can do for yourself. Most advice says for women to limit their consumption to 1-2 servings per week, and for men to limit their alcohol to 2-3 servings per week.