4 Ways in Which Our Lifestyle Impacts Hormonal Balance

Hormones are chemical molecules produced by glands of multi-cellular organisms that help carry messages to various organs in the body. They are extremely important for our body to function in a coordinated, controlled and timely manner.

When there is a deficiency or excess of hormones, we experience the repercussions in myriad ways. Hormone imbalance can throw our body into a tizzy and effects include everything from moodiness, depression, body aches and weight gain to stunted growth, infertility, hair loss and poor immunity. Besides this the entire physiological and behavioral characteristics of a person is also affected.

It is also notable that women experience hormonal issues at a greater rate than men. This could be because hormones play a major role in regulating menstrual cycle, preparing the body for pregnancy and parenting, and bringing about menopause. Since there are constant hormonal changes taking place in a woman’s body, she is also more vulnerable to their imbalance.

Learn more about hormone imbalance and how it is profoundly affected by the lifestyle choices you make.

1. Wrong Diet Sets off Hormone Rollercoaster

Our diets and eating habits have changed over the past several years. Over-dependence on refined oils and processed fats, too much of sugar and carbohydrates replacing fiber intake, lack of healthy fats in diet, and decrease in consumption of green veggies have all resulted in hormones being thrown into a tizzy.

Saturated fats and omega-3 fatty acids are essential for hormone synthesis and cellular health. Coconut oil, avocado, oily fish, olive oil, grass fed red meat, pastured eggs and organic dairy products are excellent sources of these fats.

Ensure you cut down on caffeine and alcohol consumption. The long-term effects include not only an altered biochemistry that causes profound harm to our neuroendocrineimmune system, but also psychological and behavioral disorders. Sustained and high caffeine intake recreates stress conditions in the body and increases cortisol production. It also increases the sensitivity of serotonin receptors which gives a temporary feeling of wellbeing. But they ultimately result in imbalance of hormones. Alcohol affects the hypothalamic-pituitary-gonadal axis (HPG) and disturbs reproductive and sexual functions in the body.

2. Exercise Balances and Maintains Hormonal Wellbeing

Exercise plays a key role in maintaining hormonal health and wellbeing.

Moderate to vigorous exercise has numerous health benefits including lowering cortisol level, inducing EIGR (exercise-induced growth hormone response) and aiding in weight loss.

Yoga is a form of light workout that helps lower adrenalin level and stimulates the release of calming brain chemical GABA (gamma-aminobutyric acid). A study by Boston University School of Medicine has concluded that yoga helps the autonomous nervous system and combats depression. The International Journal of Current Research says regular practice of yoga increases endogenous secretion of melatonin which in turn contributes to uplifting your mood and enhancing wellbeing.

Excessive exercise can result in increased level of cortisol in the body which stimulates feelings of stress. So ensure that you do not exhaust yourself or inflict damage by tiring out muscles. Progesterone is essential to regulate menstrual cycle and alleviate the unpleasant PMS symptoms. Mild exercise and aerobic activity stimulates progesterone production in the ovaries.

3. Prioritize Your Sleep

Sleep is essential to maintain a healthy mind and body. If you have had a poor night it will be easy to notice that you feel groggy and fuzzy-headed the next day, and find it hard to concentrate. Sleep deficiency also leads to obesity in teenagers and increases risk of excessive weight gain in other age groups as well. A research paper published in the American Journal of Human Biology shows a strong correlation between lack of adequate sleep and obesity in children and adolescents.

Healthy sleeping habits are extremely important to regulate production of ghrelin and leptin. Leptin signals your body that it is satiated or full and ghrelin makes you feel hungry. When you are sleep-deprived, ghrelin level in your body shoots up whereas the leptin level goes down. As a result you find it difficult to feel full and are always hungry. This also leads to weight gain and a range of other health problems.

Sufficient sleep is also essential to regulate blood sugar, promote growth in children and build immunity.

4. Take Special Care of Digestive Health

Digestive or gut health is often overlooked when trying to achieve hormonal balance. But do you know that many neurotransmitters trace their source to the digestive tract? Serotonin that is necessary to regulate sleep and stress level is found in the highest concentration in our gut.

Estrogen balance is affected when gut microbiome is not in an optimal condition. As estrogen fails to get excreted from the body the delicate estrogen/progesterone balance is adversely affected. Faulty gut also leads to higher chances of developing insulin resistance.

So ensure that you speak top your doctor and take adequate probiotic supplements to enable your gut to function optimally. Garlic, tomato, kale, asparagus and yogurt are also excellent prebiotic foods that feed your good gut bacteria.

Conclusion

A healthy, balanced and optimal hormonal environment will help you achieve holistic wellbeing. This is because you have addressed the root cause of physical, behavioral and psychological health issues. So keep the above tips in mind and give the best care possible to your mind and body.

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