How to Balance Hormones – Hormones, such as estrogen, testosterone, adrenaline, and insulin–are extremely important chemical messengers that affect many aspects of your overall health. Hormones are secreted by several glands and organs, including your thyroid, adrenal, pituitary, ovaries, testicles, and pancreas. The entire endocrine system works together to control the level of hormones circulating throughout the body, and if one or more is even a bit unbalanced, it can cause widespread and serious health problems.
Conventional treatments for hormonal imbalances usually include synthetic hormone replacement therapies, contraceptive pills, insulin injections, thyroid medications and more. Unfortunately, for most people with hormonal disorders, relying on these types of synthetic treatments often does three things:
- It makes people dependent on taking prescription drugs for the rest of their lives in order to keep control of the symptoms.
- It simply masks the symptoms of the patient but does not meet them, which means that the patient can continue to develop anomalies in other areas of the body while the disorder progresses.
- It causes an increased risk of serious side effects such as travel, osteoporosis, anxiety, reproductive problems, cancer and more.
The good news is that there are ways to balance your hormones naturally. Then you will learn what kind of hormonal imbalance your specific symptoms may be aiming at, what are the root causes of your hormonal problem, and how you can help treat the problem without experiencing the side effects Negatives associated with synthetic treatments.
What is the endocrine system?
To fully understand your hormonal health, it certainly helps to know about your endocrine system and how your hormones work together to maintain homeostasis. The endocrine system is responsible for coordinating the relationship between the different organs and hormones, which are chemicals that are released into the bloodstream of the cells within their endocrine glands.
Once their hormones are in circulation, they are directed to specific tissues or cells, uniting the receptors within the cell or on their surface. These hormones function as chemical messengers and play a key role in the daily functions of your body.
The endocrine system is composed of many glands, including the pituitary gland or “master gland”, which is responsible for sending information from your brain to other glands in your body. The pituitary gland also produces many hormones that travel throughout the body and have different important functions.
The pituitary gland is composed of two different types of tissue: the anterior pituitary that synthesizes and releases the classic hormones, and the posterior pituitary gland that separates the neurohormones that are made in the hypothalamus.
Two hormones that are secreted by the anterior pituitary gland are the growth hormone, which is responsible for its adequate growth and development, and prolactin, which is the hormone that stimulates the production of milk after childbirth.
Tropical hormones are also produced and segregated by the anterior pituitary gland, which is an endocrine gland, and also points to other endocrine glands. These hormones include:
- Stimulating thyroid hormone (also called thyrotropin)
- Follicle-stimulating hormone
- Luteinizing hormone
- Adrenocorticotropic hormone
The posterior pituitary gland does not produce hormones on its own, but stores and secretes two hormones made in the region of the hypothalamus, vasopressin, and oxytocin, and then releases them into the bloodstream.
Other major endocrine system glands include the pineal gland, thyroid gland, parathyroid glands, thymus gland, and adrenal glands.
There are two main groups of hormones circulating the human body — those derived from amino acids (protein hormones, peptides, and amines) and those derived from lipids (steroids). Here’s a quick breakdown of these hormone subgroups:
- Amine hormones: Hormones that are synthesized from tryptophan amino acids (such as melatonin) and tyrosine (like thyroid hormones and dopamine).
- Peptide hormones: hormones consisting of short-chain amino acids and include antidiuretic hormone (called vasopressin) and oxytocin.
- Protein hormones: Hormones consisting of longer polypeptides and include growth hormone and follicle-stimulating hormone.
- Steroid hormones: Hormones that derive from cholesterol and include testosterone, estrogens, and cortisol.
When these hormones send messages, they are received by hormonal receptors that process the message and point to the specific event or cellular mechanisms that initiate the target cell’s response.
As you can see, the entire endocrine system works together to control the level of hormones circulating throughout the body. When only one of these hormones is still slightly unbalanced, it can lead to extensive health problems that affect your growth, sexual development, and function, sleep, metabolism and starvation.
Signs and symptoms of hormonal imbalances
Some of the most common signs and symptoms of hormonal imbalances are:
- Infertility and irregular periods
- Weight gain or weight loss (which is inexplicable and not due to intentional changes in your diet)
- Depression and anxiety
- Low libido
- Appetite changes
- Digestive problems
- Hair loss and thinning of hair
Symptoms of hormonal imbalances may vary dramatically depending on the type of disorder or disease they cause. For example, high estrogen may contribute to problems including endometriosis and reproductive problems, while symptoms of diabetes often include weight gain, changes in appetite, nerve damage and problems with vision.
Some specific problems associated with some of the most common hormonal imbalances include:
- Estrogen dominance: Changes in sleep patterns, weight changes, and appetite, increased perceived tension, delayed metabolism
- Polycystic ovarian syndrome (PCOS): Infertility, weight gain, increased risk of diabetes, acne, abnormal growth of hair
- Low estrogen: low sex drive, reproductive problems, menstrual irregularity, changes in mood
- Hypothyroidism: Slowing of metabolism, weight gain, fatigue, anxiety, irritability, digestive problems, irregular periods
- Low testosterone: Erectile dysfunction, muscle loss, weight gain, fatigue, mood-related problems
hyperthyroidism and severe disease: anxiety, lean hair, weight loss, IBS, sleeping problems, irregular heartbeat
- Diabetes: Weight gain, nerve damage (neuropathy), increased risk of vision loss, fatigue, respiratory distress, dry mouth, skin problems
- Adrenal fatigue: fatigue, muscle aches, and pains, anxiety and depression, sleeping problems, brain fog, reproductive problems
Risk factors and causes of hormonal imbalances
Hormonal imbalances are multifactorial disorders, which means they are caused by a combination of factors such as diet, medical history, genetics, stress levels and exposure to toxins from your environment. Some of the main contributors to hormonal imbalances are:
- Food allergies and intestinal problems: an expanding field of new research shows that your intestinal health plays an important role in hormonal regulation. If you have a leaky bowel syndrome or a lack of beneficial probiotic bacteria that cover your intestinal wall, you are more susceptible to hormonal problems, including diabetes and obesity. This is because the inflammation usually comes from your intestines and then impacts almost every aspect of your health.
- Excess weight or obesity
- High levels of inflammation caused by a poor diet and a sedentary lifestyle
- Genetic susceptibility
- Toxicity (exposure to pesticides, toxins, viruses, cigarettes, excessive alcohol and harmful chemicals)
- Large amounts of stress, and lack of sleep and sufficient rest.
How to Balance Hormones
1. Eat enough protein at each meal
It is very important to consume an adequate amount of protein.
Dietary protein provides essential amino acids that your body can do on their own and should be consumed daily to maintain muscle, bone and skin health.
In addition, the protein influences the release of hormones that control appetite and food intake.
Research has shown that eating protein reduces the levels of ghrelin “hormonal of the hambre” and stimulates the production of hormones that help you feel full, including the PYY and GLP-1 ”
In one study, men have been more than 20% of GLP-1 and 14% more PYY after eating a meal of protein than after eating food that contained a normal amount of protein.
In addition, ratings of hunger of participants decreased 25% more after the meal of protein compared with the normal protein meal.
In another study, women who consumed a diet containing protein 30% experienced an increase of GLP-1 and the greater feeling of satiety when they ate a diet that contains 10% protein.
In addition, they experienced an increase in metabolism and fat burning.
To optimize the hormone health experts recommend consuming a minimum of 20 to 30 grams of protein per meal.
This is easy to do, including a portion of these high protein foods at each meal.
2. Participate in Regular exercise
Physical activity can strongly influence hormonal health. A great benefit of exercise is your ability to reduce insulin levels and increase insulin sensitivity.
Insulin is a hormone that has several functions. One is allowing the cells to take sugar and amino acids from the blood circulation, which are used to maintain muscle and energy.
Insulin, however, a little goes a long way. Can also be very dangerous.
High levels of insulin have been associated with inflammation, heart disease, diabetes, and cancer. In addition, they are connected to insulin resistance, a condition in which their cells do not respond properly to insulin signals.
I found many types of physical activity to increase insulin sensitivity and reduce insulin levels, including aerobics, strength and endurance exercise training.
In a 24-week study of obese women, the increased sensitivity to insulin and levels of adiponectin, a hormone that has anti-inflammatory effects and helps regulate the metabolism of participants.
Being physically active can also help to increase the levels of hormones keep the muscles which decrease with age, such as IGF-1, growth hormone, testosterone, and DHEA.
For people who are unable to exercise vigorously, even regular walking can boost these hormone levels, potentially improving the strength and quality of life.
Despite a combination of resistance and aerobic training seems to provide the best results, participate in any type of physical activity on a regular basis is beneficial.
3. Avoid sugar and refined carbohydrates
Sugar and refined carbohydrates have been linked to a number of health problems.
In fact, avoid or minimize these foods can be critical to optimize hormonal function and avoid obesity, diabetes and other diseases.
Studies have consistently shown that fructose can increase insulin levels and promote insulin resistance, especially in overweight people and obesity with pre-diabetes or diabetes.
The important thing is the fructose makes at least half of the most types of sugar. This includes natural forms like honey and maple syrup, as well as refined sugar and high fructose corn syrup.
In one study, people with pre-diabetes experienced similar increases in the levels of insulin and insulin resistance if they ate 1.8 ounces (50 grams) of honey, sugar or high fructose corn syrup.
In addition, diets high in carbohydrates refined white bread and crackers can promote insulin resistance in a large part of adolescents and adults.
On the other hand, a diet low in carbohydrates or moderate in carbohydrates, based on whole-grain foods can reduce the levels of insulin in people with overweight and obesity with diabetes and other conditions of insulin resistance as the ovary Polycystic (SOP) syndrome.
4. learn to deal with stress
Stress can wreak havoc on your hormones. Two main hormones affected by stress are cortisol and adrenaline, also called epinephrine.
Cortisol stress is called “the hormone” because it helps the body deal with stress in the long run. ”
Adrenaline is the “fight-or-flight” hormone that provides your body with a blast of energy to respond to immediate danger. ”
However, unlike in the last hundred years, when these hormones is triggered mainly by threats from predators, today they are usually caused by busy people, often overwhelming of lifestyles.
Unfortunately, chronic stress causes cortisol levels to continue at high levels, which can lead to excess calories and obesity including increased belly fat.
High levels of adrenaline can cause anxiety, increased heart rate and high blood pressure. However, these symptoms tend to be fairly brief because, in contrast to cortisol, adrenaline is less likely to be chronically elevated.
Research has shown that can lower their cortisol levels to participate in stress reduction techniques such as meditation, yoga, massage and listening to relaxing music.
A review of studies in 2005 found that massage therapy not only reduces cortisol levels by an average of 31%, but also increased levels of the hormone serotonin stimulate the humor by 28% and 31% of dopamine, on average.
Try to devote at least 10-15 minutes a day to reduce stress, activities, even if you don’t feel the time.
5. Consume healthy fats
Natural high-quality fats even in your diet may help reduce the appetite and insulin resistance.
Medium chain triglycerides (MCTs) are fats only directly taken up by the liver for immediate use as energy.
Shown to reduce insulin resistance in people with overweight and obesity, as well as in people with diabetes.
MCT is located in coconut oil, palm oil, and pure MCT oil.
Milk fat and monounsaturated fat from olive oil and nuts also seem to increase insulin sensitivity, based on studies in healthy adults and those with diabetes, pre-diabetes, fatty liver, and high triglycerides.
In addition, studies have shown that eating healthy fats in food causes the release of hormones that help you feel full and satisfied, as PYY, GLP-1 and Cholecystokinin (CCK).
On the other hand, trans fats have been found to promote insulin resistance and increase the storage of belly fat.
To optimize hormonal health, consuming a healthy source of fat at each meal.
6. Avoid eating in excess and defect
Eating too much or too little can cause hormonal changes that lead to weight problems.
Overeating is shown to increase insulin levels and reduce sensitivity to insulin, especially in overweight people and obesity are insulin-resistant.
In one study, insulin resistance obese adults who ate a meal of 1,300 calories underwent almost twice the increase in insulin-like skinny people and “metabólicamente Sano” obese people who consumed a meal. ”
On the other hand, too much reduce calorie intake can increase the levels of the hormone cortisol, stress, which is known to promote weight gain when it is high.
One study found that restrict the intake of food with less than 1,200 calories a day led increases cortisol levels.
Interestingly, a 1996 study even suggests that very low-calorie diets could cause resistance to insulin in some people, an effect that you might expect to see in people with diabetes.
Eat within your own calorie personal range can help maintain hormonal balance and a healthy weight.
7. Drink green tea
Green tea is one of the healthiest beverages around.
In addition to caffeine stimulate the metabolism, contains an antioxidant called Epigallocatechin gallate (EGCG), which was credited with several health benefits.
Research suggests that the consumption of green tea can increase sensitivity to insulin and lower levels of insulin in healthy people and those with conditions such as obesity and diabetes insulin resistance.
In a detailed analysis of 17 studies, studies of the highest quality green tea forced to significantly reduce insulin levels in fasting.
Few controlled studies have found that green tea does not seem to reduce the insulin resistance or the levels of insulin as compared to a placebo. However, these results may have been due to individual responses.
Since green tea has health benefits, and the majority of studies suggests that it can provide an improvement in insulin response may want to consider drinking one to three cups a day.