9 WAYS TO MANAGE YOUR HORMONES

DESCRIPTION

• Hormones produced by endocrine glands.
• Parts of the endocrine system including adrenals, thyroid, pancreas, and female or male reproductive system that communicate with nervous system
• Hormones perform essential functions and communicate messages throughout the body.
• Hormones have effects on mental, physical and emotional health.
• Hormones act as a chemical messengers 
• Hormones play a major role to regulate appetite, weight, mood, and other things.
• Hormonal imbalances increase commonly with fast modern lifestyle.
• Hormonal imbalance affect overall health more specifically to adrenals, thyroid, gut, liver, diet and other lifestyle related factors. 
• Hormone imbalance also result during anxiety, depression, mood swings, weight gain, hair fall, acne, insomnia, fatigue, energy loss, digestion issues and blood sugar imbalance. 

CAUSES OF HORMONAL IMBALANCE

• Hypothyroidism
• Hyperthyroidism
• Chronic stress
• Diabetes
• Hormonal replacement
• Poor diet
• Cushing syndrome
• Exposure to endocrine disruptors

SIGNS AND SYMPTOMS

• Fatigue
• Anxiety
• Weight gain 
• Difficulty losing weight
• Trouble sleeping
• Digestive issues
• Skin and hair changes
• Muscle weakness and joint pain
• Changes in blood pressure
• Puffy, swollen, or rounded face

WAYS TO MANAGE HORMONAL IMBALANCE

REDUCE SUGAR AND OTHER FOOD SENSITIVITIES.

• Sugar keeps insulin elevated, 
• Gluten intolerance can increase inflammation and contribute to hormonal imbalances by elevated cortisol. 
• Study found that healthy gluten-free diet reduce inflammation and insulin resistance.
  

BALANCE STRESS LEVELS

• Chronic stress can create hormonal imbalances.
  

LOWER INFLAMMATION

• Hormonal imbalances increase inflammation which further disrupt hormone production.
• When adrenals secrete cortisol in excess other hormones including insulin become disrupted leading to chronic inflammation. 
• An anti-inflammatory diet rich in wild-caught fish and high-fiber plant foods that lower inflammation.
  

EXERCISING

• Study found that regular physical activity reduces the risk of insulin resistance, metabolic syndrome, and type 2 diabetes.
  

AVOIDING TOO MUCH LIGHT AT NIGHT

• Exposure to blue light from cell phones or computer screens can disrupt the sleep cycle. 
• Research notes that exposure to any bright artificial lighting at night may confuse the body, causing it to suppress the hormone melatonin, which can negatively affect many functions.
• Avoiding artificial lights may help to regulate hormones and restore a natural circadian rhythm.
  

EATING HEALTHY FATS

• Healthy fats help to maintain appetite, metabolism, and feeling full.
• medium-chain fatty acids those found in coconut or red palm oils may regulate the cells responsible for the body’s response to insulin.
• Research show that olive oil balance the levels of a hormone that regulates the appetite and stimulates the digestion of fat and protein.
  

EATING LOTS OF FIBER

• Fiber play an important role in gut health and help to regulate hormones such as insulin.
  

EATING PLENTY OF FATTY FISH

• The high amount of fats in some fish can contribute to healthy heart and digestive health 
• Good for brain and central nervous system.
• Some studies indicates that eating diet rich in oily fish may help to prevent mood disorders such as depression and anxiety. 
• The omega-3 fatty fish may play a particularly significant role in balancing mood.
  

DRINKING GREEN TEA

• Green tea containing antioxidants and compounds that boost metabolic health.
• Reduced fasting insulin levels.
• The presence of antioxidants in the tea may manage oxidative stress.