So you’re wondering how to naturally balance hormones? Your hormones, to be precise. But what does a hormone imbalance look like?
- Do you wake up in the middle of the night soaked in sweat?
- Are you suddenly tired all the time for no reason?
- Are you happy one second and then yelling at your kid the next?
- Has your interest in sex spiraled downhill?
- Are your muscles downsizing but your waistline is upsizing?
- Have you found yourself walking into a room to get something and then can’t remember what it was?
If you answered yes to more than one of these questions, then you already know what a hormone imbalance looks like because you may already have one!
These are all symptoms of a hormone imbalance:
- night sweats
- hot flashes
- low libido
- brain fog
- memory issues
- muscle wasting
- weight gain
- erectile dysfunction in men
- vaginal dryness in women
Sometimes these symptoms may come and go. Sometimes they may stick with you day in and day out. Other people find that they are mild and manageable.
Yet other people find that they are erratic and extreme.
Fast fact: Although hormone imbalances are typically associated with the normal aging process, they can happen to anyone at any age under certain conditions.
Are the symptoms of hormone imbalance ruining your life?
Don’t worry. It may seem like this is going to last forever, but there are many ways you can relieve the symptoms naturally, as well as medical interventions that can get your hormones – and your life – back into balance.
How to Balance Your Hormones Naturally
1. If you haven’t done it already, make friends with protein, healthy fats, and fiber
Foods contain essential nutrients that support your body’s functions. No matter how hard your body tries, there are some things that it can’t make on its own. You wouldn’t expect a car to make its own gas, would you? And you wouldn’t expect a car that needs diesel gasoline to run well with unleaded in its tank, would you?
Your body is the same way. Your body needs an adequate amount of protein, amino acids from fatty fish, and fiber to push it all through. Protein doesn’t just support muscle, bones, and joints. It also influences the hormones that control appetite. Around 20–30 grams of protein per meal is optimal.
High-quality natural fats like olive oil, nuts, seeds, and fatty fish like salmon may help reduce insulin resistance and appetite. Long-chain omega-3 fatty acids like those found in fatty fish and Omega supplements may also help lower cortisol and epinephrine hormone levels.
Insoluble fiber and soluble fiber support your digestive system and may increase insulin sensitivity and stimulate the production of hormones that make your belly feel full and satisfied. High-fiber foods include things like brown rice, nuts, berries, bran cereal, oatmeal, and vegetables.
Taking into account each of these food groups will help to naturally balance your hormones.
2. When you reach for sugar or refined carbs, pause and think again
If you’re struggling with the symptoms of hormone imbalance, and want to naturally balance your hormones, it’s easy to want to comfort yourself. You probably do this with a nice sugary snack, sugary beverage, or some refined carbs like bread, crackers, and other processed snacks.
The only problem is that eating these kinds of foods can worsen a hormone imbalance – not to mention that these foods have been associated with a whole host of health problems. Research has shown that high-sugar and refined carb diets drive insulin resistance which can increase hormone imbalance and lead you down the road to diabetes.
3. You may feel like sitting on the couch – don’t!
Fatigue and low libido are natural by-products of hormone imbalance. These two symptoms may make you feel like sitting on the couch and vegging out all the time. In this case, the only vegging out you should do is to eat plenty of vegetables each day. Motivating yourself to exercise consistently (and following through) will make you feel better.
Strength training, aerobics, walking, and other forms of physical activity can naturally modify hormone levels, reducing the risk of disease and protecting muscle mass.
4. A hormone imbalance causes enough stress. Don’t add more
If you want to naturally balance your hormones, don’t add more stress to your day! Stress wreaks havoc on your hormones. Cortisol, the stress hormone, helps your body cope with long-term stress. Adrenaline (epinephrine), the “fight-or-flight” hormone, provides your body with a surge of energy to respond to immediate danger. In modern times, these two hormones are usually triggered by busy, often overwhelming lifestyles. You can help normalize your hormone levels by
- clearing your plate of any unnecessary extra tasks,
- practicing mindful awareness,
- and engaging in stress-reduction practices like yoga, massage, meditation, and listening to soothing music.
5. Do you respect your sleep cycles? If you don’t, it’s time to start
Even if you’re doing everything else right, your health will suffer if you’re not getting enough restorative sleep. Poor sleep has been associated with imbalances of multiple hormones, including insulin, cortisol, leptin, ghrelin, and growth hormone.
This isn’t just about how much sleep you get. It’s also about the quality of sleep you get. To help keep your hormones naturally balanced, your brain needs uninterrupted sleep so that it can go through all five stages of each sleep cycle. Preparing yourself for sleep, having a regular bedtime, and good sleep hygiene all contribute to better sleep.
Sometimes You Need a Little Extra Help
People who have a severe hormone imbalance may need a little extra help to balance hormones. We’ve found that combining positive changes to lifestyle, diet, and exercise with natural hormone replacement therapy is the most powerful way to get hormones back on track.
Natural hormone replacement therapy replaces hormones that are no longer being produced by your body in the precise amounts your body needs. BHRT pellet therapy (bio-identical hormone replacement therapy) keeps hormones sustained at consistent levels without any of the highs and lows associated with other forms of hormone replacement therapy.
We’re here to help.
Aging and many of the other factors that cause hormone imbalance are beyond your control, but nutritious food, consistent exercise, stress management, and natural hormone replacement therapy can make your life more manageable – and even fun again! Contact us for a consultation today!