Hormonal imbalances are a rather widespread problem on which numerous pathologies depend, such as infertility, depression, loss of concentration and muscle strength. Fortunately, there are several treatment methods, both natural and pharmacological, to rebalance hormone levels. It may be helpful to make some dietary and lifestyle changes. However, don't hesitate to see your doctor if you suspect a health problem.
Steps
Part 1 of 3: Changing Your Diet to Promote Hormonal Balance
Step 1. Eat zinc-rich foods or supplements
Zinc is an essential nutrient for hormonal balance, especially of sex hormones. Eat 1 or 2 servings of high-zinc dishes every day, including:
- Dark chocolate;
- Peanuts;
- Beef;
- Veal;
- Lamb;
- Crustaceans;
- Oysters.
Step 2. Opt for foods rich in omega-3 fatty acids to regulate hormonal flow
Omega-3 fatty acids promote a healthy constitution of cell membranes, allowing hormones to reach their destination within the body. Here are some options to consider:
- Nuts;
- Egg;
- Sardines;
- Trout;
- Salmon;
- Tuna;
- Oysters.
Step 3. Increase your fiber intake to eliminate excess estrogen
Fiber binds to excess estrogen, helping the body to excrete it systemically. Foods rich in fiber include:
- Beets
- Spinach;
- Whole grains;
- Fresh fruit;
- Raw vegetables;
- Beans;
- Nuts;
- Seeds;
- Broccoli.
Step 4. Eat foods that stimulate the thyroid
Iodine is an essential element for thyroid function, but in most cases there is no need to use supplements to take it in sufficient quantities. Consult your doctor if in doubt and include the following foods in your diet:
- Brazil nuts, tuna, shellfish and lobsters to get enough selenium;
- Milk, eggs, salmon and mushrooms to get enough vitamin D
- Fortified meat, dairy and grains to meet the daily requirement of vitamin B12.
Step 5. Limit your consumption of raw cruciferous vegetables and soy to promote thyroid health
Although these foods are considered healthy, they can interfere with the production of thyroid hormones if consumed excessively. So, try to eat only 1 or 2 servings a week. Here are some examples of cruciferous vegetables and soy foods:
- Broccoli;
- Cauliflower;
- Kale
- Brussels sprouts;
- Tofu;
- Soya milk;
- Products containing soy, such as veggie burgers.
Step 6. Avoid processed, fried, sugary and fatty foods
They are more likely to alter hormone production by promoting imbalance. Among the dishes to avoid consider:
- Processed and packaged foods, such as cookies, chips and crackers
- Frozen foods, such as precooked foods, frozen waffles and ice cream;
- Fast food items, such as french fries, burgers, and pizza.
Do you want to completely revolutionize your diet?
To regulate the production of thyroid hormones, consider following a diet that ensures hormonal balance.
Part 2 of 3: Changing Your Lifestyle
Step 1. Avoid caffeine and alcohol to prevent hormonal imbalances that women experience
Excessive consumption of caffeinated and alcoholic beverages can impair female hormonal balance, promoting infertility. Instead, opt for decaffeinated coffee, decaffeinated tea, and soft drinks.
- For example, you can replace your morning coffee with a cup of decaffeinated coffee or a tea without theine, perhaps with mint.
- The next time you invite friends over, try making a non-alcoholic cocktail consisting of, for example, a glass of tonic water, a splash of cranberry juice, and a wedge of lime.
Step 2. Try intermittent fasting
Intermittent fasting is about abstaining from eating food for a set period of time, such as 1-2 times a week or a full day. It will help you regulate your circadian rhythm and rebalance your hormones.
Step 3. Get 7-9 hours of sleep every night
Sleep deprivation can also cause hormone imbalance, so make sure you get enough sleep every night. Start going to bed a little earlier if you have a tendency to get up late.
- For example, if you are used to going to bed at 11:30 pm and waking up at 6:00 am, try to fall asleep at 10:30 pm to get at least 7 hours of rest.
- Try to sleep in the dark to stimulate melatonin production and improve sleep quality.
- Go to bed and wake up at the same time every time to regulate your circadian rhythm and hormone production.
Step 4. Manage stress with relaxation techniques
Stress is also one of the factors responsible for hormonal imbalances. To keep it under control, relax at least 15 minutes a day. Here are some pretty effective methods:
- Practice progressive muscle relaxation;
- Practice yoga;
- Perform deep breathing exercises;
- Meditate.
Step 5. Train for 30-60 minutes, 5 days a week
Constant physical activity helps stabilize the hormones that regulate hunger, stress and metabolism. Get in the habit of walking, biking, taking an aerobics class, or any other form of exercise you enjoy.
Training in small doses is also important! Try taking a 10-minute walk, dancing in the living room for 10 minutes, or doing squat exercises and hops with legs and arms apart during commercial breaks while watching TV
Step 6. Maintain normal body weight
Overweight and obesity promote hormonal imbalances. To prevent this risk, try to lose weight and maintain a healthy weight. Consult your doctor before starting a weight loss treatment to make sure it is in line with your needs.
- You can check your BMI using a BMI calculator on the internet and determine if your weight is optimal, if you are overweight or even obese.
- In addition to stress, an increase in sugars and starches from processed foods can also make you fat. So, do your best to eliminate these substances from your diet and learn how to manage stress.
advise: keep in mind that you may be overweight and yet have normal hormone values. Consult your doctor to understand the cause of these imbalances.
Part 3 of 3: Seeking Medical Assistance
Step 1. See your doctor if you think you are suffering from a hormonal imbalance
He will prescribe some tests to confirm or rule out your suspicion and detect any nutritional deficiencies. The cause, in fact, could lie in a poor supply of nutrients.
For example, iodine deficiency could affect the thyroid
Step 2. Take an oral contraceptive
The birth control pill is not just for preventing unwanted pregnancy: it contains synthetic hormones that can balance a high estrogen production and a low progesterone level. Ask your doctor if it could be a great solution to your problem.
Keep in mind that the birth control pill carries risks and side effects. Talk to your doctor before choosing this option
Step 3. Consider HRT
Hormone replacement therapy consists of hormone-based supplementation. In some cases, in fact, the symptoms of menopause are treated with doses of estrogen, progesterone or a combination of estrogen and progestin.
- The intake can be in the form of pills, transdermal patch, cream or intrauterine device.
- The most common side effects produced by drugs used in HRT can include swelling, leg cramps, breast pain, headache, indigestion, mood swings, depression, back pain, and vaginal bleeding.
Step 4. Learn about testosterone therapy
It is a useful treatment option for men who have low testosterone. When testosterone production is inadequate, there is a risk of sleep disturbances, weight gain, depression and decreased libido. If you have experienced these symptoms, ask your doctor if you can use testosterone replacement therapy.
- He will prescribe some tests to see if the problem is due to a drop in testosterone levels.
- Keep in mind that taking testosterone carries some risks, such as prostatic hypertrophy, sleep apnea, decreased sperm count, acne, gynecomastia and blood clots. Discuss these dangers with your doctor before starting treatment.
advise: testosterone is also present in the body of the woman, but it is not a problem if it is low. In female subjects, it promotes sexual desire and is responsible for many changes that occur during puberty, including acne, voice change and development.
Step 5. Ask your doctor if you can take an antidepressant in addition to hormone therapy
Most antidepressants work by rebalancing serotonin levels as they decrease in response to the drop in estrogen. Additionally, some of these drugs have been shown to be fairly effective in relieving hot flashes in postmenopausal women with hormonal imbalances. So, if you have depressive symptoms due to these decompensations, you may want to consider taking an antidepressant.
