Hormones, hormones, hormones. It’s all we talk about here. Why? May you ask? Because hormones are SO important to absolutely everything that happens in the body. If you’re feeling off – whether it’s your mood, hunger or energy levels – your hormones are almost definitely part of the equation.
Whether you have had a hormone test and found out you have an imbalance, or if you’re experiencing symptoms and believe it might be attributable to your hormones, this article is for you! Today we’re going to examine how you can rebalance your hormones naturally, to feel your best. Let’s get started!
What are hormones?
Hormones are our body’s chemical messengers. They are responsible for signaling to your cells and organs to tell them what to do, based on what is going on in the body. Their aim is to help achieve homeostasis – a state of balance – in the body, so that you can keep on functioning as best as possible.
They are secreted by the endocrine system (ECS), made up of a number of glands and organs. Occasionally, in some individuals, the ECS can over or under produce hormones. This can cause noticeable changes in your behavior, mood, weight, energy levels, cognitive function, sleep and more. Or, it can be less noticeable, but result in you feeling ‘just slightly off’.
How to know if you have a hormone imbalance
The most accurate way to establish whether you have a hormone imbalance is to get a hormone test. If you have good health insurance, you may be able to request this through your healthcare provider. However, many doctors don’t cover this service unless in very specific circumstances.
Even so, they’re unlikely to test for a full panel, instead for specific hormones relating to your symptoms. For example if your symptom is weight gain, they may just test your thyroid hormones, but the true issue may be estrogen.
To help you guys out, I checked out some of the top hormone tests on the market today that you can do at home, that you don’t need insurance for.
Where to get your hormones tested
1. Everly Well Women’s Health Test – $199
Tests for:
- Estradiol
- Progesterone
- Luteinizing hormone
- Cortisol
- Thyroid-stimulating hormone
- Free testosterone
And more.
2. Wellnicity Personalized Wellness – Brain and Balance Test – $239
Tests for:
- Serotonin
- Dopamine
- Norepinephrine
- GABA
- Glutamate
And more.
3. Let’s Get Checked – Female Hormone Test – $129
Tests for:
- Follicle stimulating hormone
- Luteinizing hormone
- Prolactin
- Estradiol
What are the symptoms of hormone imbalance?
If you’re not able to do a hormone test right now, there are other ways to ascertain whether you may be experiencing an imbalance of certain hormones. This involves being aware of your body and self-monitoring your symptoms.
The symptom depends on which hormone is affected, however, there are a number of symptoms that affect nearly all hormone imbalances. These include:
- Unexplained weight gain or loss
- Diminished energy levels
- Increased temperature sensitivities (to heat or cold) – may manifest as increased sweating
- Trouble getting pregnant
- Missed, heavy or irregular periods
- Changing bowel habits
- Digestive issues like bloating or constipation
- Skin issues like acne, irritation or redness
- Puffy face
- Increased or decreased heart rate
- Increased thirst
- Muscle aches and body fatigue
- Thin or brittle hair
- Decreased sex drive
- Mental health issues like depression or anxiety
If you have more than one of these symptoms, it may be a sign that you are experiencing a hormone imbalance.
How to rebalance hormones naturally
So now you know what to look for, let’s get onto the main focus of the article: how can you naturally rebalance your hormone?
1. Diet
The foods you eat trigger the release of certain hormones, and certain foods can inhibit your hormones from functioning properly. That’s why researchers have claimed that “food is a hormone”.
A study published in Science in 2013 examined the role of diet on hormonal balance. Here is what the researchers concluded in terms of the foods to avoid and those to eat.
Foods to avoid for hormone balance:
- Refined carbs
- Sugar
- Caffeine
- Alcohol
- Processed foods
- Microwave meals
- Deli meats
These foods contain triggers for hormone imbalance, like preservatives, high glycemic loads, toxins and chemicals.
Instead, eat a diet that is:
- Predominantly plant based
- Whole foods only – if it has more than five ingredients, or ingredients you can’t pronounce, don’t eat it!
- Protein in every meal – high quality complete animal protein preferred
- Plenty of healthy fats – avocados, salmon, walnuts, extra virgin olive oil
- Varied – to get all the essential vitamins and minerals
- Gut friendly – prebiotic and probiotic foods and supplements
Studies show that a whole food, predominantly plant based and varied diet is the key to naturally balancing hormones.
2. Exercise regularly
Exercising regularly helps you feel good. This isn’t a perceived ‘good’, it’s a biochemical ‘good’: exercise changes your hormones and promotes hormonal balance.
For example, when you exercise, a number of feel-good, cognitive boosting neurotransmitters are released like dopamine, serotonin, glutamate and gamma-aminobutyric acid (GABA).
The hormonal response to exercise is powerful. Insulin levels reduce, as shown in a 2000 study, that found that regular exercise increases insulin sensitivity and can help to regulate body weight. Levels of cortisol also reduce, which can help you to feel less stressed.
Levels of testosterone, IGF-1, DHEA and growth hormone all increase. These hormones are related to muscle function, sex drive and energy levels. These hormones naturally decrease with age, so exercise is used as part of a treatment to rebalance them.
To achieve the best hormonal response from exercise, do:
- Higher intensity, short bursts of exercise
- Lower intensity low impact cardio like walking briskly
- Ensure proper recovery after and between sessions
- Listen to your body – do not overtrain!
3. Manage stress
One of the best ways to balance your hormones naturally is to manage your stress levels. Stress affects the release of cortisol and adrenaline (epinephrine). When you are constantly stressed, your body goes into ‘fight or flight’ mode, which can cause weight gain, digestive issues, hair loss and a number of the aforementioned symptoms of hormone imbalance.
Due to our modern lifestyles, many of us are dealing with chronic stress, triggering hormone imbalance. Here’s how you can reduce stress naturally:
- Meditate – As per a 1991 study, meditation reduces cortisol levels, blood pressure, heart rate and increases lung volume and reaction time.
- Yoga – As per a 2013 study, yoga reduces cortisol levels, anxiety, depression and perceived stress
- Listen to calming music – A clinical trial found that listening to relaxing music balances stress hormones, decreases the perception of pain and reduces fear.
- Massage – Another clinical trial found that getting a massage increases serotonin and dopamine and decreases cortisol by 31%.
- Deep breathing – Studies show breathing deeply supports hormone balance, manifesting as better digestion, cognitive and immune function, as well as a lower heart rate.
If you want to naturally balance your hormones, follow these tips for a holistic solution to the common condition. For more info on hormone balance, subscribe to our blog!
Meet Emilina
Emilina is a clinically trained nutritionist turned health writer who has worked with top health and wellness brands including the National Football League (NFL), Muscle & Strength, Breaking Muscle as well as manages written content for many professional athletes. She currently lives in Orange County, California.
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