Hormones like testosterone, estrogen, cortisol, leptin and so on, play a vital role in weight loss and overall health. For instance, high cortisol levels hinder weight loss and cause accumulation of fat around the belly. Balancing hormones will also boost your metabolism.
Well, the best solution for hormonal imbalances is not pills or injections. You can naturally keep your hormones balanced without taking prescription drugs for the rest of your life.
Here are 15 things you can starting doing today to balance your hormones.
1. Increase intake of omega 3 fatty acids
This study shows that omega 3 fats found in fish can help lower insulin levels. Eating omega 3s isn’t enough, you have to keep a balanced ratio of omega 3s to omega 6s. One study showed that a 1:1 ratio will give you the optimum health benefits
2. Exercise regularly
Exercise has more benefits than just burning calories. For one thing, exercise will boost your testosterone levels, which will make it easier to build muscles. But do cardio in moderation, studies show that excessive cardio can raise cortisol levels.
3. Eat the maca root
The maca root is known to increase hormone production and boost libido. You can consume it in powder form or capsule form.
4. Reduce caffeine intake
A study by the clinical journal of nutrition shows that drinking a few cups of coffee each day affects estrogen levels in women. According to this study, drinking two cups of coffee each day won’t have an effect on your hormones.
5. Get enough sleep
Sleep affects our health than most people realize. Lack of enough sleep raises cortisol levels in the body, and consequently messes with other hormones. This study shows that lack of sleep will increase leptin levels and lead to overeating. Get at least 8-9 hours of sleep every night.
6. Increase food intake
Maintaining extreme calorie deficit increases leptin levels, which in return makes you hungry all the time. Increasing food intake for a few days will help balance leptin levels.
7. Eat nutrient dense foods
Processed foods are to blame for most of the hormonal problems we experience today. Eating junk raises estrogen levels, lowers testosterone and can lead to insulin insensitivity. Eat food that isn’t processed or packaged.
8. Increase magnesium intake
Magnesium helps in the production of healthy hormones. Eating food like chia seeds and broccoli will help increase magnesium in the body.
9. Avoid toxins
Toxins from the foods we eat and the environment have a negative effect on our hormones. Most of the toxins we eat are found in utensils cleaners, plastic containers, pesticides and so on. Use glass jars instead of plastic containers. And eat organic fruits and vegetables.
10. Say ‘NO’ to birth control pills
The pill will raise your estrogen levels. Numerous studies show that using them can have lasting negative side effects.
11. Get enough sunlight
Most of us don’t get enough sunlight as we should. Basking in the sun will give you vitamin D and boost your testosterone levels. Get at least 30 minutes of sunlight each day.
12. Reduce alcohol intake
High alcohol intake affects your hormones and liver functionality. Men who drink a lot have higher estrogen and low testosterone levels. And this study found that folks who smoke more than 10 cigarettes have abnormal reproductive hormones.
Supplement with vitamin D3, researchers have discovered that this vitamin keeps inflammation levels low. And inflammation is one the main reasons why most people’s hormones are out of whack.
14. Take coconut oil every day
Coconut oil is definitely one of the healthiest fats out there, and it has shown ability to balance thyroid function. Feel free to cook with it or add it to tea.
15. Manage stress
Being stressed affects most of the hormones in the body, so getting rid of stress will help a great deal. Avoid stressful situations and people with negative energy.