7 Ways to Naturally Balance Hormones in Women Hormones are chemical messengers that regulate all aspects of your body, including your appetite, weight, and mood.
This is why maintaining the fragile balance of hormones in your body is important for your health and fitness. We will look at seven ways for women to naturally balance their hormones.
1.Eating An Adequate Amount of Food
Both over-eating and under-eating can disrupt the balance of hormones in your body. Overeating is known to cause insulin resistance. However, cutting calories completely is not the answer.
Restricting food intake to less than 1,200 calories per day causes an increase in the stress hormone called “cortisol” which can cause weight gain.
Increased body fat can cause a condition known as “estrogen dominance” which increases the risk of breast cancer. Therefore, you need to eat an adequate amount of food to stay healthy and maintain your hormone levels.
2.Eating lots of Fatty Fish
Fatty fish is a great source of long-chain omega-3 fatty acids which are known for their anti-inflammatory properties. In fact, research shows that these fatty acids can help decrease insulin resistance, seen in people, with obesity, polycystic ovarian syndrome, and gestational diabetes which is a kind of diabetes developed by pregnant women. They also reduce the levels of stress hormones such as cortisol and adrenaline in the body. Make sure to include two or more servings of fatty fish in your diet every week.
3. Avoiding Sugary Beverages Liquid
Sugars are your worst enemy. Consuming lots of sugary drinks not only causes insulin resistance but also leads to an increase in belly fat and higher calorie intake because drinks do not make you feel full in the way that solid foods do. Weight gain can increase levels of a hormone called androgen which is linked with polycystic ovary syndrome (PCOS) in women. Our advice is to steer clear of beverages with high sugar content.
Foods Fiber, especially the soluble type, should be an important part of your diet. Studies show that high-fiber foods reduce insulin resistance and cause the release of hormones that make you feel full.
One study showed that taking oligofructose, a soluble fiber, increased PYY levels, and consuming cellulose, an insoluble fiber, increased GLP-1 level. In both cases, there was a reduction in appetite. Make sure you include lots of fiber-rich foods such as fruits and vegetables in your diet every day.
5.Eating Eggs Every day
Eggs are a nutrient-packed superfood that also helps balance your hormones. Eggs help regulate your food intake by lowering insulin and ghrelin levels and increasing PYY levels.
They also help you feel full, so you consume fewer calories in the day. Remember to eat delicious whole eggs for breakfast every day.
6.Including Proteins in Every Meal
Proteins are an essential nutrient for your muscle, bone, and skin health. Proteins also reduce levels of the hunger hormone “ghrelin” and increase PYY and GLP-1 levels making you feel full.
Increasing protein intake also increases your prolactin levels. Prolactin is known to boost your immunity, metabolism, and breast milk production. Consuming 20-30 grams of protein with every meal helps optimize your hormone health.
Hormone balance is strongly linked with your physical activity. Staying active helps increase insulin sensitivity and helps boost levels of hormones such as testosterone and growth hormone which tend to decrease with age.
One study also showed that intense exercise can help postmenopausal women with estrogen dominance by reducing the levels of estradiol, a type of estrogen. Low estrogen levels can reduce your risk of developing breast cancer.
With that, we conclude the list of 7 natural ways that can help balance hormones in women. Eating a varied diet and incorporating these7 habits in your lifestyle will help reduce any hormone imbalance and help you become healthier and happier.