An imbalance in hormone levels can have a significant impact on overall well-being. According to Evan Bass Men’s Clinic – although certain factors are beyond the control of people, by changing in dietary and lifestyle an individual can restore a healthy and desired hormonal balance. While recommending people to lead a healthy lifestyle, they guide with a few strategies to keep hormonal health fit. The following are the strategies:
Get Adequate Sleep
Derived sleep is one of the leading causes that lead to hormonal imbalance. Some hormone levels may rise and drop all through the day depending on the quality of sleep. Sleep disturbance and consequently fluctuation of hormone balance may contribute to obesity, diabetes, appetite related issues among others. Evan Bass Men’s Clinic considers that having undisturbed and quality night’s sleep can help regulate hormonal imbalance.
Sticking to a sleep schedule, and eating nutritional and balanced food, apart from incorporating physical activities every day is essential to have quality sleep. At the same time, one needs to avoid daytime napping, and limit intake of caffeinated beverages like caffeinated tea and chocolates, coffee as well as alcohol, especially before going to bed to get sound sleep. Also creating a dark, cool, and quiet sleeping environment is essential.
Manage Stress
Hormonal balance and normal functionality of the endocrine system have a great link with an individual’s stress level. Persistent stress increases adrenaline and cortisol levels and thereby can upset the overall hormone balance while leading to health and mental problems like weight gain obesity, cardiovascular issues, shifts in mood, etc.
Having healthy and well-balanced foods, getting sound sleep, involving in workouts, and having a work-life balance is great to manage stress. Those who feel depressed also consider having deep breathing, meditation, and yoga which are instrumental in managing stress.
Eat Healthy Fats
An imbalance in hormone levels not only affects the functioning of vital organs and systems but also can lead to diseases such as hyperthyroidism, hypothyroidism, PCOD, etc. Among the various reasons that cause hormone imbalance, one is the lifestyle involving the foods people eat. For instance, eating excessive amounts of hydrogenated and saturated foods like red meat, and fatty and spicy foods among others may lead to hormone imbalance.
Having foods containing healthy fats and fatty acids like red palm oil, olive oil, and most importantly omega-3-rich fatty fish helps maintain hormone balance, metabolism, and mood. They also help by stimulating the digestive system and keeping heart health healthy.
Intake of Lots of Fiber
Make sure to incorporate foods rich in fiber such as whole grains, beans, avocados, lentils, popcorn, etc. since they play a major role in improving gut health. This can contribute to regulating hormones like insulin levels. Also, the intake of fiber-rich food works great for maintaining a healthy weight.
Avoid Overeating
Staying well-nourished is vital to regulate hormones – while too much or too little eating may be bad for maintaining hormone balance. From increase in weight due to overeating or a considerable drop in weight due to undereating can upset hormonal balance. Noteworthy, that accumulation of belly fat is a sign of low testosterone level. While men typically experience a decline in testosterone levels with aging, individuals need to stay active, eat healthily, and avoid overeating to avoid developing the annoying ‘pot belly’. This can have a deadly effect on health.
Quit Smoking
Smoking Tobacco can upset the levels of different hormones considerably. Puffing smoke may change the balance of thyroid hormone, stimulate pituitary hormones, and equally spike steroid hormones like cortisol level which is associated with stress levels.
