The word ‘hormone’ is often
used in popular culture as a reference to moods – or more specifically
to mood swings such as those experienced by teenagers or pregnant women –
but there is a lot more to the human endocrine system than temperament
control.
Hormones are the group of
biochemicals in our body which regulate growth and development, libido
and reproductive function, metabolism, and (yes) mood. When these
chemical messengers become unbalanced, we experience a whole slough of
health problems. Such imbalance may present only subtle symptoms such
as irritability, poor digestion, fatigue, and weight-gain – many of
which are often attributed to other causes. When improperly treated,
these persistent problems can be very frustrating and ultimately
disheartening as cure after prescribed cure fail to make you feel well
again.
Here is the good news: There
are plenty of easy and natural methods that you can use to balance your
hormones and simultaneously improve many other aspects of your health
and here are ten of the best of them!
1. Cut Out Vegetable Oils
The
human body requires a balance of saturated, monounsaturated, and
polyunsaturated fats which it uses as building blocks to create healthy
cells. Studies have proven that a little bit is okay, however diets
including an overabundance of polyunsaturated fats such as those found
in vegetable, canola, peanut, and soybean oils, as well as margarine and
shortening have the potential to cause a number of nasty health
problems including varying degrees of hormone imbalance.
Polyunsaturated fats are molecularly unstable and more prone to
oxidation than other dietary fats. In the absence of more appropriate
stable fats, the human body is forced to use polyunsaturated fats to
build and repair new cells. Such activity can lead to cell mutation
which in turn causes hormones to malfunction.
Alternatives to oils high in
polyunsaturated fat include uncooked virgin olive oil, avocado oil, real
butter, and coconut oil (see below.)
2. Enjoy a Daily Dose of Coconut Oil
Coconut oil is regarded by many natural living enthusiasts and professionals as the healthiest saturated fat
that a person can eat. Among the benefits of virgin coconut oil is the
ability to balance thyroid function by promoting the conversion of
cholesterol into pregnenolone, one of the building blocks our bodies use
to produce hormones. As if that weren’t enough, coconut oil also
contains medium chain triglycerides (MCT), a special form of fat that
helps our bodies to maintain healthy weight by increasing metabolism and
energy levels. More energy means a stronger body and increased ability
to perform day-to-day tasks, leaving more free time for fun activities,
relaxation, and sleep – three things that can have a huge positive
impact on overall happiness and well-being.
Oil may be extracted from coconuts through a few different methods. For the best flavor and nutrient composition, go with cold-pressed or wet-milled virgin coconut oil.
3. Supplement with Magnesium
It isn’t possible for most
individuals to get everything their body needs from food alone.
Fortunately there are supplements to fill in just about any gap in an
otherwise healthy diet. For promoting hormone balance, you may need to
give your body a boost of magnesium. Amidst its long list of health
benefits, magnesium boasts three big boons to hormone regulation. First
and foremost, magnesium assists your body in the synthesis of
ribonucleic acid (RNA) and deoxyribonucleic acid (DNA) which are
literally the building blocks of life. Magnesium also helps your
digestive tract to absorb proteins and fats which are needed for the
production of healthy hormones. Finally, magnesium is a precursor to
the production of serotonin – the stuff that makes you happy (or
depressed when it’s out of balance.)
Magnesium supplements can be found in several different forms, all of which will have a similar positive effect on your health.
4. Soak Up Some Vitamin-D
There is a reason that sunlight feels great on your skin – a reason that sunbathing has been one of the animal kingdom’s most favorite pastimes
for as long as we’ve been alive on this planet. Vitamin D is naturally
produced by the photochemical reaction that occurs in our skin cells
when they are exposed to sunlight, or – more specifically – to
ultraviolet B rays in sunlight. Vitamin D binds to a carrier protein
present in the blood then travels through the circulatory system to
various organs (brain, heart, reproductive organs, intestines, bones,
kidneys, etc.) regulating essential functions such as DNA/RNA
production, the immune and neuromuscular systems, and hormone
production. Without it, our endocrine system is handicapped. As an
important part of naturally balancing hormones, try to get out in the
sun a little more often. Exercise outdoors when you can. Alternately,
you should at least chose a supplement that contains Vitamin D such as this one.
5. Eat More Gelatin
This may sound silly to some, but eating gelatin (real gelatin,
not the processed kind found in many commercial desserts) can work
wonders to naturally balance your hormones. Gelatin is packed with
calcium, magnesium, and phosphate – minerals that promote healthy
digestion and hormone production. Be sure to buy gelatin that is
certified free of harmful chemicals, as some such toxins found in
processed food actually mimic hormones and may further disrupt an
already unbalanced endocrine system!
6. Avoid Toxins
Toxins found in plastics,
household cleaners, and pesticides can interfere with healthy hormone
function by mimicking hormones that your body needs to function
properly. Avoid cooking food in plastic containers and swap out plastic
storage containers for glass jars. Trade your teflon-coated pots and
pans for cast iron or stainless steel. Also, try to consume only
organic fruits and vegetables. Likewise, replace chemicals like ammonia
and bleach with all-natural household cleaners. Finally, remove toxins from your tap water using a reverse-osmosis or activated charcoal filter.
7. Cut Out Caffeine
This
may sound like difficult advice to follow for many people, but too much
caffeine in the blood stream can aggravate an existing endocrine
imbalance. If you aren’t willing to eliminate caffeine from your diet
altogether, at least try to cut back. Substitute caffeine-free or
low-caffeine herbal teas instead of coffee. Avoid caffeinated sodas as
they can cause more than just hormone problems. Start slow if you
currently drink a lot of coffee, black tea, or soda. Even one less
caffeinated beverage per day can have a positive impact on hormone
health.
8. Get Enough Sleep
Lack of sleep piles added
stress on your body and severely hampers the ability of your endocrine
system to regenerate and regulate healthy hormones. There are many
factors that may contribute to a person’s inability to rest – improper
diet and lack of time being the two biggest ones.
9. Exercise Wisely
There is a popular
misconception that a solid, hard workout is one of the keys to naturally
regulating moods. The reality is that a combination of light cardio
and heavy lifting benefits hormone balance more than working yourself
into exhaustion. Excessive cardiovascular activity can actually have a
negative impact on an already stressed endocrine system. Instead try
jogging, swimming, or even something as simple as going for a walk in
the park for a workout that is both low-stress and good for your heart.
Follow up with a lifting routine composed of short sets using heavy
weights which will further benefit your body by triggering the release
of healthy hormones into the blood stream.
10. Balance Leptin
Leptin imbalance is another
common problem that causes hormone disruptions, especially in
over-weight individuals. Because this hormone is directly related to
metabolism of stored fats, the single most obvious symptom of leptin
imbalance is frequent cravings, also known as ‘the munchies.’ If you’re
prone to nighttime snacking and powerful cravings (often for foods high
in calories, carbohydrates, and fat) you may have developed a leptin
resistance. To begin the process of reversing leptin imbalance, start
by avoiding foods like high fructose corn syrup, simple carbs (white
bread, white rice, white sugar), and high quantities of grains. When
you buy groceries, stay away from packaged foods. Instead, go for
unprocessed produce and meats that are high protein and healthy fats
like salmon, tuna, mackerel, grass-fed beef, olives, avocados, and eggs
(the whole egg, not just the whites!) Last but not least, fight the
urge to snack. Constant eating will only aggravate the problem.
Instead, try to eat small balanced meals timed about 4 hours apart.
This will recondition your body to a healthy eating schedule.
Repairing a hormone imbalance
takes time and for all of the potential changes involved, it may seem
overwhelming. Take things one step at a time. Write out a plan and
keep notes on your progress. While it may be very difficult at first,
after about two weeks of structured eating, sleeping, and chemical-free
living you will feel significantly better!
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