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If balancing hormones is a top priority for you, then taking care of your mental, physical, and emotional health is also a top concern.
These things are all interconnected. The state of your mental, physical, and emotional health dictate how your hormones act.
It’s important to remember that your hormones are chemical messengers that influence your mood, weight, appetite, and many other things that control your mental, physical, and emotional wellbeing.
Just one slip in the number of hormones your endocrine glands produce, and all of these things will get off balance.
Even worse is that this mishap is all too common in today’s modern and fast-paced lifestyle. Hormonal imbalance is an issue many men and women face.
But luckily, there are various hormone balancing tips and tricks that you can use to get your body back on track.
1. Exercise Regularly
One of the best benefits of exercise is its influence on your insulin activity.
Insulin is one of the many hormones in your body, and it serves several functions. For example, it allows your cells to absorb amino acids and sugar from your bloodstream and use the nutrients to boost energy and maintain muscle.
But too much insulin is not good for your health.
High levels of this hormone can cause heart disease, cancer, inflammation, and diabetes. It can also lead to insulin resistance, a condition that prevents your cells from responding correctly to insulin’s signals.
Thankfully, exercising helps decrease insulin levels and increase insulin sensitivity.
Doing things like aerobic exercise, endurance exercise, and strength training are especially great at balancing your hormones.
One study even observed obese women for 24-weeks and found that exercise increased their insulin sensitivity and levels of adiponectin. This hormone helps regulate your metabolism and provides anti-inflammatory effects.
2. Decrease Stress Levels
Stress has a number of effects on your body.
One of the biggest ways it impacts your health is the havoc it wreaks on two major hormones: cortisol and adrenaline.
Known as the stress hormone, cortisol helps your body cope with stress over a long period of time.
On the other hand, adrenaline gives your body a boost of energy to ensure you respond to immediate danger. It’s like a fight-or-flight hormone.
Hundreds of years ago, you’d only triggered these hormones when a predator threatened you. But today, that reality has significantly changed.
Busy, hectic schedules have become easy triggers for stress, and therefore, hormonal imbalance.
Studies even suggest that chronic stress increases cortisol levels and causes them to remain high. Obviously, this has significant repercussions like uncontrolled calorie intake and obesity, including more belly fat.
And if stress also elevates your adrenaline levels, it can lead to rapid heart rate, high blood pressure, and anxiety.
Luckily, research proves that decreasing your stress levels is an effective hormone balancing trick.
Listening to relaxing music, practicing yoga, getting a massage, and meditating can work wonders in reducing your stress and hormonal imbalance.
3. Use Activated Hemp
Activated Hemp—an edible form of CBD—is an amazing remedy that can help you experience hormonal balance.
The reason it’s so great is because Activated Hemp positively influences three hormones:
- Your sleep hormones
- Your sex hormones
- Your metabolic hormones
To get a better understanding of this, let’s start with the first one.
When it comes to your sleep, Activated Hemp jumpstarts the secretion of sleep hormones like melatonin. By doing so, it significantly enhances your sleep quality so that you don’t toss and turn at night.
Additionally, Activated Hemp can help reduce cortisol levels in your blood so that you experience relaxation and less stress, promoting a quiet mind and deeper sleep.
However, when it comes to sex hormones, Activated Hemp is just as powerful.
One of the many benefits of Activated Hemp is its anti-inflammatory properties, and experts believe it can influence reproductive health.
For instance, Integrative OB-GYN Felice Gersh, MD. explained in a Well + Good article that Activated Hemp might help decrease menstrual cramps, premenstrual syndrome, osteoarthritis, and fibromyalgia, which can help restore hormonal balance.
But we can’t forget about the third hormone that Activated Hemp influences: your metabolic hormones.
Insulin is supposed to regulate the number of nutrients your body absorbs to balance your metabolism and energy levels. If there’s an imbalance in this amount, it can lead to obesity, heart disease, and diabetes.
However, studies suggest that Activated Hemp can balance your insulin levels and positively affect your pancreas’ function to influence your blood sugar. When this happens, Activated Hemp helps you maintain hormonal balance and lowers your risk of developing diabetes.
Even better, you can enjoy the benefits of Activated Hemp by incorporating it into any recipe, including desserts and smoothies.
4. Drink Green Tea
There’s no doubt about it.
Green tea is one of the healthiest beverages you can drink, and it’s an easy hormone balancing tip.
Not only does this tea boost your metabolism, but it also has a wonderful antioxidant agent called epigallocatechin gallate (EGCG), which has several benefits.
For example, studies have shown that drinking green tea can elevate insulin sensitivity and lower insulin levels in healthy individuals and people with insulin-resistant conditions (like obesity and diabetes).
One analysis that examined 17 studies also found that the highest-quality research suggests a link between green tea and significantly lower fasting insulin levels.
5. Regularly enjoy deep sleep
If you don’t get enough deep sleep, it doesn’t matter if you exercise every day and eat and drink all of the right things.
Without consistent rest, your hormones will suffer.
In fact, poor sleep can imbalance many hormones, including cortisol, insulin, ghrelin, leptin, and growth hormones.
A recent study even found that insulin sensitivity decreased by 20 percent on average in men whose sleep was limited to five hours per night for one week.
Another study examined healthy young men and found that restricting their sleep for two days reduced their leptin by 18 percent while their hunger increased by 24 percent and their ghrelin hormone elevated by 28 percent. The men in this study also craved high-carb foods, which aren’t good for hormonal balance.
But it’s not just the amount of sleep that matters. It’s also about the quality of sleep.
Your brain needs uninterrupted sleep so that you experience all five stages of the sleep cycle. Without undergoing this process in its entirety, it’ll be harder for your body to release growth hormones, which typically happens at night during deep sleep.
So it’s imperative that you sleep long and well on a regular basis.
If you need help implementing this hormone balancing trick, listen to soothing music, take CBD oil, stay away from electronic devices at night, and read a book to wind down.
These strategies are sure-fire ways to deepen your sleep and increase the amount of time you sleep so that your hormones maintain balance.
6. Reduce Sugar & Refined Carb Intake
Sugar and refined carbs don’t just lead to obesity, diabetes, and other health conditions. They also lead to hormonal imbalance.
Various studies suggest that fructose—which makes up half of most types of sugar—can promote insulin resistance and elevate insulin levels. This finding is especially prevalent in people who are overweight or obese and have prediabetes and or diabetes.
Additionally, diets with a lot of refined carbs like pretzels and white bread can lead to insulin resistance in adults and adolescents.
But eating whole foods and implementing low- or moderate-carb diets are two of the best ways to get your insulin levels back on track.
Great hormone balancing foods include:
- Bananas
- Blueberries
- Strawberries
- Apples
- Eggs
- Activated Hemp
- Chicken Breast
- Almonds
- Kale
- Tomatoes
- Onion
Foods like these can help reduce insulin levels in overweight and obese people with insulin-resistant conditions and prediabetes. So grab some healthy foods and start cooking meals that can help balance your hormones.
7. Avoid Sugary Drinks
The next hormone balancing trick is simple: stay away from sugary beverages.
While sugar in any form is bad for your health, liquid sugar seems to be the worst.
Research indicates that large amounts of sugar-sweetened beverages can lead to insulin resistance, especially in adults and children who are overweight and obese. One study, in particular, supports this finding.
When examining overweight people who consumed 25 percent of their calories by drinking high-fructose beverages, they encountered a reduction in insulin sensitivity, elevated their blood insulin levels, and increased their belly fat storage.
Drinking sugary beverages can also entice you to consume more calories because you don’t get as full as you do when you eat solid foods.
8. Focus on Probiotics and Prebiotics
While they sound similar, probiotics and prebiotics are quite different.
For starters, they have different locations.
Probiotics are the good bacteria that live in your gut. Prebiotics are the fibrous foods that your good bacteria need to flourish.
It’s important to know that your gut is the largest endocrine organ in your body, and it secretes and synthesizes more than 20 hormones that influence your metabolism, satiety, and appetite.
Because your gut plays such a massive role in your hormones, it’s important to take care of it.
A great way to do that is with prebiotic foods.
Eating things like almonds, apples, raw oats and garlic, asparagus, artichokes, dandelion, and chicory can help strengthen your gut health and promote hormonal balance.
9. Regularly Consume B Vitamins
Taking all of your vitamins is crucial.
But when your body is experiencing hormonal imbalance, taking B vitamins can be especially beneficial. And it’s not hard to get this nutritious source into your body.
For example, salmon is an excellent source of B vitamins. It has B1, B2, B3, B5, and B12 vitamins. Leafy greens like kale, romaine lettuce, spinach, and collard greens also include folate, which is a fancy way of saying B9.
If you want to get your vitamins in during the morning, make a couple of eggs. They’re an excellent source of B vitamins, containing B2, B5, B9, and B12.
But if you’re vegan, don’t worry. You can use a substitute like nutritional yeast, which contains high levels of B1, B2, B3, and B6, a healthy amount of B9 and B12, and trace amounts of B5.
10. Eat Healthy Fats
High-quality natural fats should always be a part of your diet, especially if you’re concerned about hormonal balance.
With healthy fats, you can reduce insulin resistance and appetite.
For example, medium-chain triglycerides (MCTs) are great fats that go directly to your liver for immediate use of energy.
Research also suggests that MCTs will help decrease insulin resistance in obese and overweight individuals and people with diabetes.
You can get this unique fat in palm oil, coconut oil, or pure MCT oil.
However, consuming monounsaturated fat, dairy fats, and nuts is also an excellent hormone balancing trick.
These nutrients can increase insulin sensitivity in healthy adults and people with elevated triglycerides, prediabetes, diabetes, and fatty liver.
If you want to experience these benefits, incorporating healthy fats into your day-to-day is simple. Just one hormone-balancing meal daily can keep you mentally, physically, and emotionally strong.
Final Thoughts
Balancing your hormones isn’t impossible. You just need to make sure you take the right steps to get your body on track.
Mainly, this will come down to what you eat, how often you exercise, and how much sleep you get. But if you start focusing on these aspects—or at least one of them to start—you can experience hormonal balance and peace within your body.
