How To Cure Hormonal Imbalance In Females Naturally
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| how to cure hormonal imbalance in females naturally |
Hormonal Imbalances in Females
Women must understand how to balance hormones to maintain reproductive health and mood and prevent serious health problems such as breast and ovarian cancer.
The human body, including women, naturally produces various balanced hormones to maintain health.
However, female hormone levels are often too low and too high due to some conditions, such as being influenced by an unhealthy lifestyle.
Signs that women have a condition of hormonal imbalance are when they have difficulty controlling their emotions, have unclear menstrual cycles, and are diagnosed with a risk of cancer.
To know more about the cause of hormonal imbalance, you can read what the cause of hormonal imbalance is here.
How To Cure Hormonal Imbalance In Females Naturally
Nutritionist Ariane Lang, BSc, MBA, in her medical review launched from HealthLine on Sunday, 28 August 2022, explained the ten ways to balance hormones in women naturally.
Balancing hormones in women is done by improving diet, managing stress and anxiety, improving sleep quality, and exercising regularly.
Examples of how to balance hormones in women are consuming more protein, reducing sugar consumption, maintaining an ideal body weight or trying to achieve it, maintaining gut health or good bacteria in the intestine, consuming unsaturated fats, and consuming more fiber.
Are you interested in trying this way of balancing hormones in women?
How to balance hormones in females
Below are some tips on how to cure hormonal imbalance in females naturally that you need to know,
1. Consuming enough protein
The way to balance hormones in women is to consume enough protein. Protein not only provides essential amino acids that the body cannot make, but the body needs it to produce peptide hormones.
Endocrine glands can produce peptide hormones from amino acids. Peptide hormones regulate many physiological processes, such as growth, energy metabolism, appetite, stress, and reproduction.
Experts recommend balancing hormones in women by eating at least 20-30 grams of protein per meal. One can include high-protein foods such as lentils, eggs, fish, or chicken breast with each meal.
2. Exercise regularly
One of the best ways to balance hormones in women is to exercise regularly. Physical activity dramatically affects hormonal health.
In addition to increasing blood flow to muscles, exercise can improve the delivery of nutrients and hormone signals.
As described in a study, balancing hormones in women with exercise can reduce insulin levels and increase insulin sensitivity.
Exercise regularly makes women avoid the risk of diabetes, obesity, and heart disease. Many types of physical activity can be done to balance hormones in women, especially to help prevent insulin resistance.
Exercises that work wonders include regular high-intensity interval training, strength training, cardio, and walking.
3. Maintain Ideal Body Weight
Another great way to balance hormones in women is to maintain an ideal body weight. Women who experience weight gain are associated with hormonal imbalances that can cause insulin sensitivity and reproductive health complications.
One study explained that obesity is strongly associated with developing insulin resistance, while losing excess weight is associated with increased insulin resistance and a reduced risk of diabetes and heart disease.
4. Maintain Gut Health
Do you ever think that gut health is vital in balancing your hormones? As you know, our intestinal always plays a vital role in overall body health, including hormonal imbalance!
The way to balance hormones in women is to maintain gut health. The human gut contains more than 100 trillion good bacteria, which produce many metabolites that can affect hormonal health in both positive and negative ways.
The gut microbiome regulates hormones by modulating insulin resistance and feelings of fullness. Studies have also shown that obesity can change the composition of the gut microbiome to increase insulin resistance and inflammation.
5. Reducing Sugar Consumption
The way to balance hormones in women is to reduce sugar consumption. Besides optimizing hormone function, reducing sugar consumption is also good for avoiding obesity, diabetes, and other diseases.
One study explained that long-term intake of fructose (a type of sugar) had been linked to gut microbiome disruption, which can lead to other hormonal imbalances.
Fructose has also been linked to failure to stimulate the production of the fullness hormone leptin, causing decreased calorie burn and increased body weight.
6. Controlling Stress and Anxiety
Do you suffer from stress and anxiety while experiencing hormonal imbalance? If yes, that's the culprit of why you keep experiencing hormonal imbalance.
How to balance your hormone levels is to deal with stress with special techniques. Stress damages hormones in several ways.
For example, cortisol is known as the stress hormone because it helps the body cope with long-term stress. The body's response to stress activates a series of events that lead to the production of cortisol.
After the stressor has passed, the reaction ends. However, some studies explained that chronic stress impairs the feedback mechanism that returns the hormonal system to normal.
That is why chronic stress causes cortisol levels to remain high. Another study also explained that this stimulates the appetite and increases the intake of sweet and high-fat foods. In turn, this can lead to excessive caloric intake and obesity.
Try balancing female hormones by practicing stress reduction techniques such as yoga, meditation, doing some hobbies, and listening to relaxing music.
Balancing hormones in females is pretty easy, but it needs your commitment, which is not easy! Try to devote your time at least 10-15 minutes daily to this activity; even if you don't have time, make your time!
7. Eat Healthy Fats
The next way to balance hormones in women is to eat healthy fats. This is because including high-quality natural or unsaturated fats can help reduce insulin resistance and appetite.
A study shows that healthy fats like omega-3 help improve insulin sensitivity by reducing inflammation and pro-inflammatory markers. Likewise, omega-3 can prevent elevated cortisol levels during chronic stress.
Healthy fats to balance women's hormones can be obtained from nuts such as hazelnuts, walnuts, peanuts, almonds, macadamia, and cashew.
You can also get healthy fats from pure MCT, olive, and coconut oil. Besides that, avocados and fatty fish are also rich in healthy fats.
8. Consistently get good sleep
The way to balance hormones in women is to sleep with good quality and do it consistently. No matter how nutritious a diet or how consistent an exercise routine is, you will still have hormonal imbalances if you don't sleep well!
Getting good sleep to balance hormones in women is essential for optimal health. Research shows that sleep deprivation is associated with an imbalance in many hormones, including cortisol, insulin, ghrelin, leptin, and HGH.
One small study in 14 healthy adults found that five nights of sleep restriction lowered insulin sensitivity by 25 percent.
9. Doing a High Fiber Diet
To balance hormones in women, do a high-fiber diet or consume more fiber. As explained, studies have found a way to balance hormones in women that can increase insulin sensitivity and stimulate the production of satiety hormones.
High fiber diet can be obtained from eating more vegetables and fruits. Not only balancing your hormone
10. Doing the Mediterranean Diet
Lastly, a Mediterranean diet is a good way to balance hormones in females. Estrogen is a hormone involved in female reproductive health.
Low or high estrogen levels are associated with acute and chronic health problems, including acne, metabolic disorders, obesity, and various types of cancer.
Research shows that the Western diet, which often consists mainly of refined sugar and animal products, is associated with higher estrogen levels, a risk factor for ovarian and breast cancer.
On the other hand, research also shows how to balance hormones in females naturally by following a Mediterranean-style diet.
This Mediterranean diet is rich in whole nuts, grains, fish, and vegetables like broccoli and cauliflower can help reduce estrogen levels, lowering the risk of cancer.
Likewise, long-term adherence to the Mediterranean diet to balance hormones in women may reduce the risk of breast cancer during and after menopause, characterized by low estrogen levels.
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