Your health depends on several factors, and hormonal balance is often an overlooked one. The body produces these chemical messengers in small quantities, but they affect your physical, mental, and emotional well-being. The endocrine system knows exactly how much of each hormone the body needs for various processes. It is designed to synthesize the amount, but things often go wrong because of improper diet and sedentary lifestyles. Additionally, some hormones decline naturally with aging. Hormonal imbalance can make you unhealthy, moody, and insomniac. However, you can do your bit to reset your hormone levels. Here is some expert-recommended advice you can rely on to perform a hormonal reset.
Start with your diet
Your diet can determine the hormonal ecosystem of your body, so getting it right is the first step. A balanced diet is crucial to good health, but adequate amounts of protein are specifically significant when it comes to a hormonal reset. Proteins provide essential amino acids that boost the production of peptide hormones. These hormones regulate many physiological processes, including energy metabolism, growth, stress, appetite, and reproduction. Likewise, fiber is another essential of a hormone-friendly diet. It boosts the production of fullness hormones. Healthy fats such as omega-3s are another food group you must focus on. Studies indicate that omega-3 fatty acids can keep cortisol levels on track during chronic stress.
Engage in a regular exercise schedule
Physical activity keeps your hormonal health on track by increasing hormone receptor sensitivity to enhance the delivery of nutrients. Exercise is specifically beneficial for regulating insulin levels and increasing insulin sensitivity. You can rely on high-intensity interval training, cardio workouts, and strength training to prevent insulin resistance. Being active can also enhance the levels of muscle-maintaining hormones such as testosterone, DHEA, IGF-1, and human growth hormone (HGH). Since these hormones decline with age, you must be even more regular with your exercise schedule as a senior.
Maintain an optimal weight
Obesity is a key factor affecting insulin sensitivity and reproductive health through hormonal imbalances. It may lead to insulin resistance, a risk factor for diabetes and heart disease. Further, it can cause hypogonadism, a condition where hormone secretion from the reproductive organs is low or absent. Overweight women suffer from ovulation problems, and men struggle with levels of testosterone, leading to infertility issues. But studies indicate that weight loss may address this condition. Target your ideal weight by eating a balanced diet, counting your calories, and working out daily. A hormonal reset will follow naturally.
Keep an eye on your hormones
Endocrinologists recommend keeping an eye on your hormonal levels to address any issues sooner than later. Listening to your body is crucial because some red flags indicate an imbalance. These include fatigue, sudden weight gain or loss, sleep issues, dry skin, hair loss, mood swings, and irregular periods in women. At times, you may miss out on these telltale signs. Either way, getting diagnostic tests frequently is an ideal solution to stay a step ahead of disruptions. You can book a private, confidential hormone test online and get reports discreetly on your email. A visit to an endocrine specialist should be the next step if there is a problem. But you must continue a healthy lifestyle even when the reports are good.
Embrace stress reduction techniques
Stress affects your hormonal health in more than one way. Cortisol, the stress hormone, is the most crucial one in this context as it helps your body to deal with long-term stress. A rise in external stress causes a surge in cortisol production. Once the anxiety recedes, the response ends. But chronic stress can impair the feedback mechanisms that resume normalcy in cortisol production. Your cortisol levels remain elevated, and the imbalance stimulates appetite and leads to excessive calorie intake. High cortisol levels may also cause insulin resistance. You can reset its levels by embracing effective stress reduction techniques such as meditation, deep breathing, yoga, and aromatherapy.
Invest in adequate sleep
Consistent, high-quality sleep is the key to hormonal balance. An 8-hour sleep routine should be non-negotiable because anything less can cause an imbalance in cortisol, insulin, leptin, ghrelin, and HGH. Your endocrine system requires uninterrupted sleep to produce an optimal amount of these hormones, so you must ensure getting enough. Further, poor sleep decreases fullness hormones and increases hunger. You end up eating more and gaining weight, which puts you in a vicious cycle of hormonal imbalance. Commit to cleaning your sleep-wake schedule to reset your hormones sooner than later.
Resetting your hormones is easier than you imagine. Follow these actionable lifestyle changes to keep disruptions at bay and stay your healthiest best over the years.