PT Health Life – Simply making lifestyle adjustments can help balance hormones, improve mood, increase energy… Achieving hormonal balance can improve overall optimal health.
Here are some solutions to change your daily routine that can help you maintain hormonal balance :
1. Diet helps balance hormones
Hormonal balance depends on eating a good diet rich in whole foods, including fruits, vegetables, lean proteins and healthy fats…
Flaxseeds and salmon are two foods rich in omega-3 fatty acids that boost hormone production and help reduce inflammation.
2. Exercise regularly and lead an active lifestyle
Hormonal balance requires regular physical activity. Exercise helps control weight, increase energy levels, reduce insulin and increase insulin sensitivity.
In addition, exercise reduces the stress hormone cortisol and increases endorphin production. Combining strength training, flexibility training and aerobic exercise can have many positive effects on hormonal balance.
3. Manage and handle stress
Prolonged stress increases cortisol levels, negatively affects the thyroid and reproductive hormones, and can cause hormonal imbalance in the body.
Deep breathing exercises, yoga, mindfulness meditation, and spending time in nature are some stress-relieving methods that help reduce cortisol levels and support overall hormonal balance.
4. Prioritize sleep
Getting enough sleep is essential for hormone control. The body heals tissues and produces growth hormone when we sleep deeply. Maintain a regular sleep schedule and try to get 7-9 hours of uninterrupted sleep each night.
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Sleep quality can be improved by establishing a nightly schedule, minimizing screen time before bed, and ensuring a comfortable and cozy sleep environment.
5. Keep your body hydrated
Water consumption is important for metabolic function and detoxification. Staying hydrated helps the liver and kidneys eliminate pollutants, including excess hormones.
Aim to drink 8 or more glasses of water per day. Herbal teas and foods high in water, such as watermelon and cucumbers, can also be good sources of water.
6. Keep toxins clean
Hormonal function can be affected by environmental toxins found in plastics, personal hygiene products, and household cleaners. When storing food, stay away from plastic containers and use glass or stainless steel containers instead. Choose natural or organic products.
One way to reduce your exposure to endocrine disruptors is to read ingredient labels and know what’s in them.
7. Focus on reducing sugar and refined carbs
Consuming large amounts of sugar and refined carbs can cause insulin levels to spike, causing insulin resistance and hormone imbalance. Reducing your intake of noodles, white bread, sugary drinks and sweets will help stabilize blood sugar levels and support hormonal balance. Instead, choose fruits, vegetables and whole grains.
8. Weight control
Excess fat in the body can cause hormonal imbalance, and the cells in the body that make fat can also release estrogen. A balanced diet and appropriate exercise regimen help you achieve and maintain a healthy weight.
