10 Simple Ways to Help You Naturally Balance Hormones
There’s no sugarcoating it.
Hormonal imbalance is uncomfortable.
When your hormones are out of whack, you encounter a host of side effects like fatigue, joint pain, weight gain, muscle weakness, reduced sex drive, anxiety, irritability, and so much more.
Luckily, there are many ways to alleviate these pesky symptoms of hormonal imbalance, and several of those ways are completely natural solutions.
And honestly, taking steps to naturally balance hormones is one of the best things you can do for yourself.
Oftentimes, you don’t need to use hormone replacement therapy, antidepressants, gabapentin, or other unnatural treatments. While these remedies aren’t awful, they do come with side effects. And if you want to avoid them, you need to implement remedies that naturally balance hormones.
These types of strategies won’t wreak any havoc on your health and wellness. In fact, they’ll do nothing but increase your quality of life, and of course, balance the hormones in your body.
So if that’s something you want to achieve, here are ten simple, tried-and-true ways that will help you naturally balance hormones.
1. Reduce your stress levels
Stress affects your health in several different ways.
But one of its biggest influences is on your hormones. When you’re stressed, it hurts your cortisol and adrenaline, which are two major hormones in your body.
Dubbed the stress hormone, cortisol is what helps you cope with long-term stress.
Adrenaline, on the other hand, is the hormone that’s responsible for increasing your energy to help you respond to immediate threats. Think of it as a fight-or-flight hormone.
In ancient times, you’d only trigger these hormones when you were threatened or afraid of a predator. But these days, a busy and hectic schedule is all you need to experience stress and hormonal imbalance as a result.
Researchers have found that chronic stress elevates your cortisol levels and keeps them higher than necessary. And when this happens, it can lead to uncontrolled calorie intake and obesity, including unwanted belly fat.
Additionally, stress can increase your adrenaline, leading to anxiety, high blood pressure, and rapid heart rate.
Fortunately, studies suggest that reducing your stress levels is a great way to naturally balance hormones.
Doing simple things like getting a massage, practicing yoga, meditating, and listening to relaxing music can help alleviate stress and get your hormones back in balance.
2. Regularly drink green tea
Drinking green tea is one of those simple joys that comes with amazing health benefits.
In fact, when it comes to healthy beverages, green tea can easily make it into anyone’s top 5 list.
Not only will green tea boost your metabolism, but it also contains antioxidants like epigallocatechin gallate (EGCG), which positively influences hormonal health.
For example, research indicates that the beneficial properties of green tea reduce insulin levels and increase insulin sensitivity in healthy individuals and people with insulin-resistant conditions like obesity and diabetes.
One analysis also looked at 17 studies and found that the best research studies showcased a link between green tea and significantly lower fasting insulin levels.
So if you want to naturally balance your hormones, start drinking green tea on a regular basis. Doing so will help your body feel good again.
3. Use Activated Hemp
Honestly, the benefits of hemp abound.
You can find so many people using hemp-derived remedies to decrease anxiety and depression, rejuvenate their skin, and relieve pain.
But one other little-known benefit of hemp is that it also plays a positive role in your hormonal health.
Activated Hemp—an edible form of CBD that you can use in recipes—is a soothing and therapeutic hormone balancing food that affects three hormones in your body:
- Your metabolic hormones
- Your sleep hormones
- Your sex hormones
To understand this better, let’s dive into the first point.
With regard to your metabolic hormones, Activated Hemp can have a powerful influence. In fact, including Activated Hemp in your meals can help reduce cortisol levels in your blood to encourage deeper relaxation and less stress.
And when it comes to your sleep hormones, Activated Hemp is just as potent. When you use this hormone balancing food, it jumpstarts the secretion of a sleep hormone called melatonin. After this process happens, your sleep quality drastically improves so that you stop tossing and turning all night.
But what’s also great is that Activated Hemp has anti-inflammatory properties that influence your sex hormones and reproductive health.
For example, in a Well + Good article, Integrative OB-GYN Felice Gersh, MD. explained that hemp-derived remedies might decrease fibromyalgia, osteoarthritis, menstrual cramps, and premenstrual syndrome.
With so many benefits, Activated Hemp is a great remedy to have in your home if you want to naturally balance hormones.
And the best part about using this tip is that you can add Activated Hemp to any meal, including baked goods and smoothies.
4. Consistently work out
It’s not always easy to work out on a consistent basis, but you may want to consider it if you’d like to alleviate hormonal imbalance.
Exercise has a wonderful impact on your insulin activity.
Insulin is a hormone in your body that has several responsibilities. And one of its primary functions is to help your cells absorb sugar and amino acids from your bloodstream to boost your energy and maintain your muscle mass.
However, too much of a good thing is never great, and that’s definitely the case with insulin.
If you have too much insulin in your body, it can lead to insulin resistance, a condition that hinders your cells from responding correctly to insulin’s signals. Even more troubling, high insulin levels can result in cancer, heart disease, diabetes, and inflammation.
But with regular exercise, you can start reducing your insulin levels while elevating your insulin sensitivity.
Incorporating aerobic exercise, endurance exercise, and strength training is especially great at balancing your hormones.
A recent study even suggests that after 24-weeks of consistent exercise, obese women increased their insulin sensitivity and levels of adiponectin, a critical hormone that provides anti-inflammatory effects and helps regulate the metabolism.
5. Get deeper, longer sleep
Several things can cause hormonal imbalance, and one of those things is poor sleep.
A lack of good sleep can negatively affect your cortisol, insulin, ghrelin, leptin, and growth hormones.
One study analyzed men who only slept for five hours per night for one week. And the researchers found that the men’s insulin sensitivity reduced by a whopping 20 percent on average.
Another study looked at healthy young men who restricted their sleep for two days. And the results indicated that this change decreased the participants’ leptin by 18 percent, increased their hunger by 24 percent, and elevated their ghrelin hormone by 28 percent. The researchers also discovered that the men craved high-carb foods, which can wreak havoc on your hormones.
However, these studies only prove that the amount of sleep matters. But don’t forget that your quality of sleep is just as important.
Uninterrupted sleep is a must-have for your brain.
Your mind needs deep sleep to ensure you go through all five stages of the sleep cycle. If you skip this process, your body will struggle to release growth hormones, which usually occur at night when you sleep.
So it’s imperative that you not only sleep for a long time but that you also sleep well.
If you need help making this happen, use CBD oil, read a book, listen to relaxing music, and stay away from electronic devices at night. These strategies will help you unwind and naturally balance hormones.
6. Remember probiotics and prebiotics
Probiotics and prebiotics are quite different, even though they sound similar.
When it comes to probiotics, they’re considered good bacteria that live in your gut. However, prebiotics are the foods that probiotics need to flourish.
With your gut being the largest endocrine organ in your body, it’s really important for it to stay healthy. Your gut synthesizes and secretes more than 20 hormones, all of which affect your appetite, satiety, and metabolism.
So if you want hormonal balance, you need to take care of your gut health.
An easy way to do this is to eat prebiotic foods.
Things like apples, almonds, garlic, raw oats, dandelion, and asparagus are all great options. All of them are natural remedies for hormonal imbalance because they strengthen and protect your gut.
7. Include healthy fats into diet
A great way to soothe the symptoms of hormonal imbalance is to include healthy fats in your diet.
This strategy is so simple yet very effective.
High-quality fats can help reduce insulin resistance and your appetite.
For example, just look at medium-chain triglycerides (MCTs). These amazing fats go directly to your liver, so you can immediately use them for an energy boost.
Research also suggests that MCTs will help reduce insulin resistance in obese and overweight individuals and people with diabetes.
What’s also great is that this healthy fat is not hard to get. You can find it in palm oil, coconut oil, or pure MCT oil.
Additionally, eating monounsaturated fat, dairy fats, and nuts is also a great way to naturally balance hormones.
These nutrients may increase insulin sensitivity in healthy adults and people with elevated triglycerides, diabetes, prediabetes, and fatty liver.
8. Get your source of B vitamins
If you want to naturally ward off the side effects of hormonal imbalance, taking B vitamins is a great idea.
You can get a source of B vitamins from many healthy foods.
Salmon, for example, is packed with B vitamins. It contains B1, B2, B3, B5, and B12 vitamins.
Additionally, leafy greens are a great option. Whether it’s kale, spinach, romaine lettuce, or collard greens, you can get a healthy serving of B9, which is also called folate.
Also, if you prefer to get your B vitamins in the morning, make a couple of eggs. They include several B vitamins like B2, B5, B9, and B12.
And if you’re vegan, don’t fret. A great substitute is nutritional yeast, which provides high levels of B1, B2, B3, and B6, a generous amount of B9 and B12, and healthy amounts of B5.
9. Decrease sugar & refined carb intake
Sugar and refined carbs may taste good, but they’re terrible for your hormones.
Multiple studies indicate that fructose increases insulin levels and encourages insulin resistance. And it makes up half of most types of sugar, which means you don’t have to work hard to consume fructose.
However, refined carbs like white bread and pretzels are also just as bad. They can cause insulin resistance in adolescents and adults, so no one is safe from its side effects.
That’s why it’s so important to eat whole foods and incorporate low- or moderate-carb diets into your daily life. Doing so is a great way to naturally balance hormones because it will get your insulin levels back on track.
For inspiration on which foods to get, here’s a brief list:
- Chicken Breast
- Activated Hemp
These types of hormone balancing foods can positively affect various hormones and decrease insulin levels in obese and overweight people with insulin-resistant conditions and prediabetes. So get some healthy foods in your diet and start cooking meals that will naturally balance your hormones.
10. Enjoy the benefits of ginger
A good spice doesn’t just add flavor. It also adds benefits to your hormonal health!
Ginger is a great spice that works wonders on your hormones.
If you add this ingredient to your meals, it will unleash anti-inflammatory properties that naturally balance hormones. Even better, ginger can also help your thyroid and insulin levels.
For example, ginger’s anti-inflammatory effects allow it to stabilize your thyroid gland, decreasing your chance of developing underactive thyroid or overactive thyroid conditions.
This beneficial effect is specifically great if you have an autoimmune disease. Ginger reduces Th17 cells and proinflammatory cytokines, which are critical aspects of autoimmune conditions.
But ginger’s therapeutic effects don’t stop there.
This spice may also influence your insulin levels if you’re experiencing insulin resistance and are at risk of developing type 2 diabetes.
A recent study that analyzed patients with type 2 diabetes found that taking 2 grams of ginger every day decreased participants’ fasting blood sugar level by 12 percent. The spice also helped reduce their hemoglobin A1c by 10 percent.
Bottom Line: Take the natural route
There are plenty of ways to naturally balance hormones. All you have to do is pick the tips that work best for you. Whether it’s enhancing your sleep or eating hormone balancing foods, you can start to experience comfort and a better quality of life with the right strategies.