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Hormonal health factors are important or neglected.

 

   Have you noticed changes in your weight, appetite, and mood when you have a hormonal disorder? Find ways to balance hormones to ensure mental and physical health every day.

Normally, the endocrine glands will produce the exact amount of each hormone (hormone) needed for different processes in the body. However, along with modern lifestyle, endocrine disorders are also becoming more and more common. Along with that, some hormones also decrease with age and can decrease sharply in some people due to genetics.

A healthy eating habit and an active lifestyle will help improve the health of your endocrine system and put you in a good mood. Here are 8 natural ways to help balance your hormones to keep your body healthy.

1. Balance hormones with protein.

It is important that you make sure to provide the necessary amount of protein to complement each meal. Protein provides essential amino acids that the body cannot make on its own but are essential for maintaining muscle, bone and skin health.

Many studies have shown that protein has the effect of reducing levels of the hunger hormone ghrelin, while stimulating the production of the hormones PYY and GLP-1 to help you feel full, not constantly hungry. What’s more, the study participants also noticed an increase in the body’s metabolism when eating adequate amounts of protein.

You should increase protein-rich foods through your daily diet with meat, eggs, dairy, seafood, nuts… To ensure hormonal balance, experts recommend consuming at least 20 – 30g of protein in each meal.

2. Balance hormones with exercise.

Physical activity has a strong impact on the functioning of the endocrine system. The biggest benefit of exercise is that it enhances insulin levels and insulin sensitivity to help balance hormones

Insulin is a hormone that performs many functions in the body. However, too much insulin can be really dangerous. High insulin levels can lead to inflammation, heart disease, diabetes or even cancer. High insulin levels are also associated with insulin resistance, when cells do not respond to insulin’s signals.

Aerobic exercise or resistance training has been shown to increase insulin sensitivity and decrease insulin levels. If you can’t do vigorous exercise then get into the habit of walking regularly.

3. Limit sugar and starch.

Sugar and refined carbohydrates can be linked to many health problems that cause hormonal imbalances. Therefore, you should limit these foods to optimize hormone function, avoid the risk of obesity, diabetes and other diseases.

Many studies have shown that fructose increases insulin levels and triggers insulin resistance, especially in overweight and obese people with prediabetes or diabetes. You need to be very careful because fructose accounts for about half of all sugars, such as honey, maple syrup, corn syrup, refined sugar, etc.

In addition, a diet high in refined carbohydrates such as white bread and crackers may promote insulin resistance in adults. In contrast, a low- or moderate-carbohydrate diet reduces insulin levels in overweight, obese people with prediabetes or female hormone-disrupting polycystic ovary syndrome.

You need to adjust your diet by reducing the amount of sugar and starch to support the treatment of hormonal disorders.

4. Learn to manage stress.

Stress has a serious effect on the amount of hormones in the body, especially cortisol and adrenaline. Cortisol is known as the “stress hormone” because it helps the body deal with long-term stress. Adrenaline is the hormone that controls the “fight or flight” mechanism that provides the body with energy to respond to danger.

These two hormones are activated when the body is under threat, a busy lifestyle, or under extreme stress. Chronic stress causes cortisol levels to rise and can lead to excessive calorie intake, causing belly fat. Elevated levels of adrenaline cause high blood pressure, tachycardia, and anxiety that cause hormonal imbalances.

Research has shown that you can lower your cortisol levels by spending at least 10-15 days a day doing activities like meditation, yoga, massage, listening to music, etc.

5. Consume Healthy Fats.

Healthy fats will help reduce insulin resistance and curb cravings. Medium-chain triglycerides are fats that have been shown to reduce insulin resistance in overweight and obese people and are found in virgin coconut, palm, or MCT oils.

Dairy fats, monounsaturated fats in olive oil, and nuts also increase insulin sensitivity in people with diabetes, prediabetes, fatty liver, and elevated triglycerides. In contrast, trans fat promotes insulin resistance and increases belly fat storage.

To balance your hormones, make sure to provide your body with healthy fats at every meal.

6. Avoid eating too much or too little.

Eating too much or too little will lead to hormonal changes and affect weight. Therefore, you should learn about how to calculate your basal metabolic rate (BMR) so that you can accurately calculate your reasonable calorie intake.

When overeating, insulin levels in the body will increase and insulin sensitivity will decrease, especially in overweight and obese people. On the other hand, cutting calories too much can also increase levels of stress hormones, leading to weight gain.

To balance hormones, you need to find a way to determine how many calories you need to eat in order to maintain a reasonable weight and keep hormones in balance.

7. Balance hormones with green tea.

Green tea is one of the healthiest drinks that you should not ignore. In addition to the amount of caffeine that boosts metabolism, the benefits of green tea also come from the antioxidant EGCG which is very good for health.

Research shows that green tea increases insulin sensitivity and reduces excessively high insulin levels in both healthy people and people with insulin resistance conditions such as obesity and diabetes.

For green tea to promote health protection and hormonal balance, consider drinking 2-3 cups of tea per day.

8. Take good care of your sleep.

Even if you follow a nutritious diet and exercise regularly, you will not be able to ensure your health if you do not get enough sleep. If you do not pay attention to the quality of sleep, you are at risk of many problems related to the hormones insulin, cortisol, leptin, ghrelin and growth hormones.

The brain desperately needs an uninterrupted sleep to go through the 5 stages of normal sleep. This is particularly important in the release of growth hormone because this process occurs mainly at night, during the deep sleep phase. To maintain optimal hormonal balance, try to make sure you get 7-9 hours of sleep each night to allow your body to recover.

To get a good night’s sleep every night, you should choose a reasonable sleeping position and find soothing relaxing activities such as listening to music or reading to relax your body.

Hormonal disorders will have a significant impact on your health and daily activities. Let’s soon find out the causes and the right ways to balance hormones to live healthy every day, friends.

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A very effective way to strengthen the digestive system.

Great logical thinking exercise.