Habits to Improve Hormonal Health


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Highlights:

  • Prioritize quality sleep, manage stress, and exercise regularly for hormonal balance
  • Limit sugar intake and opt for healthy fats to support hormone regulation
  • Consult healthcare providers for personalized advice on hormone management

The endocrine system releases hormones, regulating various bodily functions. Minor hormonal fluctuations can lead to adverse effects, escalating to chronic conditions over time. Lifestyle adjustments can help restore hormonal balance.

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Tips to Achieve Hormonal Balance

Prioritize Sleep:

Quality sleep regulates hormone levels, crucial for overall well-being (1).

Minimize Nighttime Light Exposure:

Blue light disrupts sleep patterns, impacting hormone regulation (2).

Manage Stress:

Stress triggers hormonal imbalances, affecting mood, metabolism, and cardiovascular health (3).

Exercise Regularly:

Physical activity regulates appetite hormones, promoting metabolic health and reducing diabetes risk (4).

Limit Sugar Intake:

Excessive sugar consumption correlates with metabolic disorders and insulin resistance (5).

Embrace Healthy Fats:

Certain fats aid in regulating appetite, metabolism, and insulin response (6).

Increase Fiber Intake:

Fiber supports gut health and helps balance insulin levels, aiding in weight management (7).

Consume Fatty Fish:

Omega-3 fatty acids in fish promote heart and brain health, potentially alleviating mood disorders (8).

Avoid Overeating:

Overconsumption disrupts lipid levels and increases oxidative stress, potentially leading to insulin resistance (9).

Drink Green Tea:

Green tea contains antioxidants and compounds that improve metabolic health and reduce fasting insulin levels (10).

Quit Smoking:

Tobacco smoke alters hormone levels, impacting thyroid function and stress hormones (11).

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Achieving Hormonal Balance in Women

Consider Dairy Intake:

Dairy products may affect reproductive hormone levels and ovulation.

Explore Alternative Therapies:

Certain supplements and herbal remedies may help address hormonal issues.

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What to do For Having Hormonal Balance in Men?

Limit Alcohol Consumption:

Alcohol intake can disrupt hormone levels and sperm quality, impacting testosterone levels.

Hormonal Balance in Children

Reduce Refined Carbohydrates:

Processed carbs contribute to insulin resistance in children, emphasizing the importance of a balanced diet.

Maintaining hormonal balance is crucial for overall health. Lifestyle modifications, including sleep, diet, and stress management, can positively impact hormone levels. Consultation with a healthcare provider is recommended for individuals concerned about hormonal imbalances.

References:

  1. The impact of sleep and circadian disturbance on hormones and metabolism

    Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. Int J Endocrinol. 2015;2015:591729. doi: 10.1155/2015/591729. Epub 2015 Mar 11. PMID: 25861266; PMCID: PMC4377487.

  2. Blocking nocturnal blue light for insomnia: A randomized controlled trial

    Shechter A, Kim EW, St-Onge MP, Westwood AJ. Blocking nocturnal blue light for insomnia: A randomized controlled trial. J Psychiatr Res. 2018 Jan;96:196-202. doi: 10.1016/j.jpsychires.2017.10.015. Epub 2017 Oct 21. PMID: 29101797; PMCID: PMC5703049.

  3. Stress and hormones

    Ranabir S, Reetu K. Stress and hormones. Indian J Endocrinol Metab. 2011 Jan;15(1):18-22. doi: 10.4103/2230-8210.77573. PMID: 21584161; PMCID: PMC3079864.

  4. Exercise and Type 2 Diabetes

    Amanat S, Ghahri S, Dianatinasab A, Fararouei M, Dianatinasab M. Exercise and Type 2 Diabetes. Adv Exp Med Biol. 2020;1228:91-105. doi: 10.1007/978-981-15-1792-1_6. PMID: 32342452.

  5. Added Sugars Drive Insulin Resistance, Hyperinsulinemia, Hypertension, Type 2 Diabetes and Coronary Heart Disease

    DiNicolantonio JJ, O’Keefe JH. Added Sugars Drive Insulin Resistance, Hyperinsulinemia, Hypertension, Type 2 Diabetes and Coronary Heart Disease. Mo Med. 2022 Nov-Dec;119(6):519-523. PMID: 36588634; PMCID: PMC9762218.

  6. Dietary fat, insulin sensitivity and the metabolic syndrome

    Riccardi G, Giacco R, Rivellese AA. Dietary fat, insulin sensitivity and the metabolic syndrome. Clin Nutr. 2004 Aug;23(4):447-56. doi: 10.1016/j.clnu.2004.02.006. PMID: 15297079.

  7. Health benefits of dietary fiber

    Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.

  8. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders

    DiNicolantonio JJ, O’Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020 Aug 4;12(8):2333. doi: 10.3390/nu12082333. PMID: 32759851; PMCID: PMC7468918.

  9. Oxidative stress, insulin resistance, dyslipidemia and type 2 diabetes mellitus

    Tangvarasittichai S. Oxidative stress, insulin resistance, dyslipidemia and type 2 diabetes mellitus. World J Diabetes. 2015 Apr 15;6(3):456-80. doi: 10.4239/wjd.v6.i3.456. PMID: 25897356; PMCID: PMC4398902.

  10. Liu K, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MT. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013 Aug;98(2):340-8. doi: 10.3945/ajcn.112.052746. Epub 2013 Jun 26. PMID: 23803878.

  11. Influence of cigarette smoking on thyroid gland–an update

    Sawicka-Gutaj N, Gutaj P, Sowiński J, Wender-Ożegowska E, Czarnywojtek A, Brązert J, Ruchała M. Influence of cigarette smoking on thyroid gland–an update. Endokrynol Pol. 2014;65(1):54-62. doi: 10.5603/EP.2014.0008. PMID: 24549603.

Source-Medindia



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