Hormones have a significant impact on the human body throughout life, not just during puberty. Estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, cortisol, and others play crucial roles in regulating various aspects of your well-being, including emotions and physical health.
Just like a lack of sleep can disrupt your entire day, imbalances in hormones can cause a range of problems over time. The simplest approach to avoid this is to understand natural methods for hormone balance.
How crucial hormone balance is
Hormones can be understood as chemical messengers that play a crucial role in the body. According to Kelcie Rosendahl, a licensed naturopathic physician and co-founder of Terrain Natural Medicine, their primary purpose is to regulate the functioning of cells and tissues in different organs. When hormones are in balance, you experience a sense of well-being. However, when they become imbalanced, it can affect various aspects of your health, including appetite, metabolism, reproductive cycles, and sexual function.
Rosendahl explains that even slight fluctuations in hormone levels can cause significant changes in the body. Some common indicators of suboptimal hormone levels may include mood swings, irregular periods, a decrease in sex drive, concerns about skin or sleep quality, unexplained weight gain, or feelings of fatigue.
How to naturally balance hormones
Dr. Stephanie Brownridge, a board-certified OB/GYN, explains that exercise holds significant influence over metabolism, stress response, and reproductive hormones. Conversely, imbalances in hormones can lead to low energy levels, which can impact motivation for exercise, perpetuating a troublesome cycle.
In general, maintaining a healthy exercise routine can have a highly positive impact on hormones. According to Alisa Vitti, founder of FLO Living, a center for hormonal health, and an expert in women's hormones and functional nutrition, exercise can help reduce cortisol levels, decrease estrogen levels, boost endorphins, serotonin, dopamine, testosterone, and human growth hormone, and profoundly affect thyroid hormone while promoting insulin sensitivity.
When it comes to determining the best exercises for hormone regulation, Dr. Brownridge emphasizes that it depends on the individual. Overexercising, especially in individuals with a low body mass index (BMI), can lead to hormonal suppression, disrupting the body's equilibrium. This can result in menstrual changes, nutritional deficiencies, and even affect bone health. In such cases, reducing exercise intensity or engaging in more restorative activities like yoga may be beneficial.
Dr. Brownridge advises that women with certain hormonal health issues and a slightly higher BMI may face challenges in managing weight through diet and exercise. However, cardiovascular exercises and weight training can be helpful. For individuals without specific hormonal health concerns but aiming to optimize their health, Dr. Brownridge suggests engaging in any enjoyable form of exercise in moderation.
4.Through lifestyle changes Many aspects of our lifestyle can surprisingly impact our hormones, and it's often information that the average person isn't aware of. Jenna Blake, MSN, FNP-C, a board-certified nurse practitioner, functional hormone specialist, and owner of Her Rooted Wellness, highlights one particularly concerning group of everyday endocrine disruptors: cleaning products.
Yes, you read that correctly. From the sprays used to clean countertops to the detergents and fabric softeners used for bedding and clothes, a majority of commonly used products in the market contain harmful chemicals that can adversely affect hormone balance.
One such group of chemicals is known as phthalates, which are found in a wide range of items, including plastic bottles and personal care products. Research, such as a 2022 study published in Environment International that examined healthy pregnant women, suggests that phthalates can disrupt the hormone corticotropin-releasing hormone (pCRH) in the placenta, which triggers labor. Other studies indicate potential negative effects on neurological and developmental health.
Blake suggests opting for non-toxic alternatives whenever possible as a solution. "Most conventional personal care and cleaning products contain chemicals that disrupt the endocrine system, mimicking our body's hormones and causing significant disruptions, particularly in estrogen levels," explains Blake. She advises her clients to avoid any products that are fragranced or list "fragrance" as an ingredient. This advice extends to candles, perfumes, and lotions as well.
5.Through stress managementStress, the force that seems to govern the world, unfortunately takes its toll on our bodies. When we're juggling work, household chores, looking after children, and a multitude of other everyday responsibilities, stress becomes abundant. And when it strikes, it hits hard, directly affecting our hormones.
According to Michalczyk, constantly dealing with stressors can gradually elevate levels of the stress hormone cortisol. Over time, these elevated levels can lead to various issues, such as changes in appetite, hair health, and sleep patterns. External stressors can also impact the immune system, compromising its optimal functioning. But how does this happen?
Brown explains it as follows: Stress affects pathways that promote inflammation, causing a kind of miscommunication within the body, similar to a game of telephone. "We want the hormone signal to reach the intended target cell so that everything functions properly. However, when inflammatory pathways are involved, these signals can become confused, affecting us on a cellular and even genetic level."
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