The body’s hormones are the fuel that keeps us moving. Without these chemical messengers, there would be no energy, health, metabolism of food, thought processes, or other crucial functions that power the body. Unfortunately, there are times that hormone levels lose their balance, for one or more reasons, and when that occurs, steps must be taken to rebalance these vital chemical levels for proper health.
7 Most Effective Ways to Balance Hormones Naturally
The endocrine system is home to hormone production. A variety of glands and organs release these chemical messengers into the bloodstream to support bodily functions. Hormones impart crucial signals on their targeted receptor cells. Some hormones signal the release of others, some work together in unison, and others prevent an overabundance in the secretion of different chemicals into the bloodstream. One imbalance can easily lead to another, and this effect can be likened to falling dominos creating a chain event that causes widespread upheaval.
Thankfully, there are natural steps you can take to bring balance back to essential hormone levels in the body. We will cover the 7 most effective ways to balance hormone levels in this report, beginning with the following:
1. Get Enough Sleep
If this sounds like a broken record because everyone is saying it, there is scientific evidence to back it up. Less than 7 hours of quality sleep each night disturbs the natural circadian rhythm that is responsible for hormone secretion. The body’s hormones work on a set schedule, and people who do not go to sleep until after midnight interfere with that schedule, affecting hormones such as cortisol (stress), growth hormone, testosterone, glucocorticoids, and more.
A lack of sleep increases cortisol levels which lead to less sleep, the increased need for fuel to energize a tired body – which leads to Ghrelin release (the hunger hormone) and over – eating (think weight gain). High cortisol levels also increase anxiety and depression, weaken immunity, and decrease work performance.
Since nearly half the day’s growth hormone release occurs during periods of deep, slow-wave sleep, anything less than 7 hours will lead to a GH deficiency.
2. Consume Healthy Fats
Our fat-free desires have led us to a problem of weight gain because the body relies on healthy fats for proper metabolic functions. The body and its hormones need fat at all times. The issue is in knowing what are considered healthy fats and what are not. The right fats provide the basis for hormone production. This also includes consuming omega 3 and omega 6 foods and supplements. Do not use canola, cottonseed, corn, sunflower, safflower, soybean, or peanut oils. Opt instead for the ones including in the list below.
Fats you should consume every day to help balance hormone levels:
- Extra virgin olive oil
- Virgin unrefined coconut oil (so beneficial for the body that 1 tablespoon should be consumed each day)
- Gras-fed butter
- Coconut cream/milk
- Wild salmon
- Chia seeds
3. Use the Right Supplements
Certain vitamin supplements can improve hormone production. Vitamin D helps the immune system, lowers inflammation, protects the neuromuscular system, regulates blood pressure, improves insulin secretion, protects against depression, and aids in hormone secretion.
Zinc helps with hormone production, immunity, and digestion. Low levels of testosterone benefit greatly from increased zinc consumption.
Magnesium assists in the synthesis of RNA (ribonucleic acid) and DNA (deoxyribonucleic acid) – the building blocks of life. Magnesium is the precursor to serotonin production (the happy hormone), and it helps the digestive tract in the absorption of fats and proteins needed for hormone production.
4. Reduce or Eliminate Caffeine, Alcohol, and Smoking
Too much caffeine in the system can aggravate hormonal imbalance. Caffeine can last in the body for up to six hours, interfering with the central nervous system, increasing cortisol levels, raising heart rate, and affecting how the brain produces hormones.
Excess alcohol consumption can have an adverse effect on liver functions, including the secretion of insulin growth factor 1. It can lead to liver disease, affect pancreatic functions, lower testosterone, and increase anxiety.
Finally, smoking can interfere with reproductive and immunological functions, as well as abnormally affect the level of steroid metabolites.
5. Do the Right Type of Exercise
Exercise is probably another thing you have been told to do over and over again. This is not just for the purpose of building muscle and strength. The right exercises stimulate hormone production in the body.
High-intensity interval training lowers stress, reduces inflammation, regulates the appetite, lowers cortisol, increases growth hormone and testosterone levels, improves sleep, enhances immunity, brightens mood, and leads to weight loss. Short workouts of 20 minutes at a high intensity provide the best results.
6. Reduce Exposure to Toxic Chemicals
Endocrine disruptors are all around us – in the air we breathe, the food we eat, the perfume we spray, the chemicals we clean with, and the lotions and soaps we use on our bodies. Everyone should check out the Environmental Working Group (EWG) for their rankings on all types of products used for both home and health. This can help you avoid potentially harmful chemical exposure to substances such as sodium lauryl sulfate, parabens, DEA, propylene glycol, and other toxic substances that can affect hormone levels.
7. Turn to Natural Bioidentical Hormone Replacement Therapy
Bioidentical hormones are natural replicas of the chemicals produced in our bodies. They have been synthesized to the same chemical structure of our own hormones and are readily accepted by their targeted receptor cells without the need for conversion upon entering the body. This means using progesterone rather than progestin for the treatment of menopause symptoms.
Natural hormone replacement options such as HGH, testosterone, progesterone, and other supplements are often the best choice when hormone levels are too low for the steps listed above to make significant changes. HRT doctors prescribe natural hormone replacement therapy to men and women following blood analysis and physical examination.
Сontact a hormone replacement specialist to discuss the options you have for raising and balancing hormone levels in your body.