Hormones are chemicals in our bodies that influence everything from how we look and feel to how we think and act. In an ideal world, everybody’s bodies would have hormone production down to a science. However, a sedentary lifestyle, poor diet choices and even natural aging can disrupt this balance, negatively affecting the way you feel.
So, how can you keep your hormones in check? Below, our endocrinologists in Northwest Indiana are going to provide some tips below on how to balance your hormones naturally.
Add protein to every meal
Protein essentially acts as your hormone-building block. Your body uses it to create peptide hormones, which regulate bodily functions like energy, hunger, stress and reproductive processes.
If you are dealing with a hormone imbalance, your endocrinologist in Northwest Indiana may recommend adding protein sources like lean meats, beans or dairy to every meal. The goal is to give those hormones what they need to perform their job.
Exercise greatly benefits your hormonal health. An active lifestyle helps your body use hormones more efficiently – especially insulin, which controls blood sugar.
Regular physical activity, like high-intensity interval training, strength workouts and cardio exercises, can help you fight off insulin resistance. These activities also maintain hormone levels that naturally decline with age, like testosterone, IGF-1, DHEA and HGH. Even something as simple as a brisk walk each day can make a big difference overall.
A healthy weight leads to happy hormones
Excess weight can disrupt your hormonal balance. This imbalance mainly affects insulin and reproductive hormones. In many cases, shedding a few pounds can reset your hormone levels. In men, it raises testosterone levels, and in women, it encourages regular ovulation. Being mindful of your calorie intake can be an effective way to maintain this hormonal balance.
Look after your gut health
Your gut bacteria regulate hormones like insulin and ghrelin (also called the “hunger hormone”). Maintaining healthy gut bacteria also prevents insulin resistance and reduces inflammation. Nurturing your gut health with probiotics and fiber-rich foods can help keep your hormonal balance in check.
Avoid consuming excess amounts of sugar
Consuming too much sugar, especially from processed foods and sugary drinks, can trigger insulin resistance and upset your hormonal balance. As such, your endocrinologist in Northwest Indiana will recommend being mindful of your sugar intake. The goal is to make choices that your future self will thank you for.
Manage your stress levels
Stress has a negative impact on your hormonal balance, especially cortisol, the “stress hormone.” Chronic stress can even lead to unwanted weight gain and other health issues. You can lower cortisol levels and maintain hormonal equilibrium with relaxation techniques like deep breathing exercises, mindfulness meditation or yoga.
Eat healthy fats
Not all fats are bad. Healthy fats (like omega-3s in avocados, nuts and fatty fish) counteract insulin resistance and inflammation. These fats support your metabolic health and regulate stress hormones.
Get enough sleep
You shouldn’t underestimate what a good night’s sleep can do for your hormonal health. Quality sleep balances everything from hunger to stress hormones. It’s recommended that you get at least seven hours of quality sleep every night to keep your hormones happy.
Follow a high fiber diet
A high fiber diet can work wonders for insulin sensitivity and help you stay full longer. Both soluble and insoluble fibers offer benefits. Consuming fiber-rich foods like fruits, vegetables and whole grains is an easy way to support your hormonal health.
Looking for an Affordable Endocrinologist in Northwest Indiana?
Are you currently worried about your hormone health? If so, and if you would like to schedule a visit with an affordable endocrinologist in Northwest Indiana who can help you find a healthy balance, 219 Health Network is here to help. Contact us today at 833-219-0001 to begin the process.