A hormonal imbalance can significantly impact overall health. Some factors are beyond a person’s control. However, there are manageable elements that can also influence hormone levels.
The endocrine system circulates hormones, which perform various functions throughout the day.
Even small changes in hormone levels can result in adverse effects, including extra stress on the body. Symptoms can grow worse over time, and a hormonal imbalance can lead to chronic issues.
For some people, making simple lifestyle changes can help restore proper levels of hormones.
The following strategies may help:
Sleep may be among the most important factors for hormonal balance. Levels of some hormones may rise and fall throughout the day in response to issues such as the quality of sleep.
According to a
Regularly getting a full, undisturbed night’s rest may help the body regulate hormone levels.
Exposure to blue light, such as from cell phones or computer screens, can disrupt the sleep cycle. The body responds to this light as if it were daylight and adjusts hormones in response.
Avoiding artificial lights may help regulate hormones and restore a natural circadian rhythm.
Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to factors such as obesity, changes in mood, and even cardiovascular issues.
For this reason, it is important to find ways to reduce stress. A
The hormonal effects of regular exercise may prevent overeating. A
Findings of a
This suggests that eliminating sugar from the diet may help keep levels of hormones, including insulin, in check.
Some people avoid specific sugars. However,
Healthy fats may help maintain a balance of hormones involved in appetite, metabolism, and feeling full.
Fiber may play an important role in gut health, and it may also help regulate hormones such as insulin.
The high levels of fats in some fish can contribute to heart and digestive health and may also benefit the brain and central nervous system.
The omega-3s in fatty fish may play a particularly significant role in balancing mood, though fully understanding the link will require further research.
Regularly overeating may lead to metabolic issues in the long term, but a
The researchers also pointed to an increase in ceramides, which are fat cells in the skin, noting that a significant increase may promote insulin resistance. They called for further research into this area.
Green tea is a generally healthy beverage containing antioxidants and compounds that boost metabolic health.
The antioxidants in the tea may also help manage oxidative stress.
Tobacco smoke may disrupt levels of several hormones.
For example, according to a
The following tips may help balance hormones in females:
Be wary of dairy products
Dairy is an important source of nutrients for many people. However, females concerned about levels of reproductive hormones may wish to use caution, especially before consuming cream or yogurt.
In addition, the authors point to an association between eating cream and yogurt and missing ovulation. The link is unclear, and the researchers call for further studies.
Consider supplements and alternative medicines
There is some evidence that alternative therapies or supplements may address some hormonal issues.
For instance, a
If studies in humans confirm these findings, the supplement may be beneficial for people going through menopause.
The following tip may benefit males:
Consider eliminating alcohol
While most doctors consider drinking small amounts to be consistent with a healthy diet, a 2014 study of 1,221 Danish men aged 18–28 years old found that even modest alcohol consumption may disrupt hormone levels in young men.
The researchers noted a connection between regular alcohol consumption and reduced sperm quality, as well as changes in testosterone levels.
For males with concerns about hormone levels, it may be best to limit or eliminate alcohol consumption.
The following may benefit children, in particular:
Cut back on processed carbohydrates
Sugars are not the only dietary culprit when it comes to insulin resistance.
Processed carbohydrates, such as white bread products and baked goods, may also contribute to insulin resistance.
Hormones affect a wide range of bodily functions, and even small imbalances can have significant consequences. For some people, making dietary and lifestyle changes can restore a healthy balance.
The strategies in this article may help, but anyone concerned about their hormone levels should consult a physician.