Hormones help to regulate many functions in your body and are vital for your health. Hormones change as we age as well as in response to external influences like stress. Hormones are also vital for your body to function optimally like maintaining a healthy weight and allowing the calcium to be absorbed into your bones.
So, what happens when your hormones become imbalanced? Many unwanted side effects including type 2 diabetes, tumors, cysts, hypothyroidism, hyperthyroidism, altered gut health and function and depleted vitamin levels in your body.
There are some factors which are out of your control to influence your hormone health but here are 7 ways you can make a positive impact on your hormone balance.
- Get Your Zzzz -Getting enough sleep is vital to keep your hunger hormones balanced. Studies have shown those who are sleep deprived often overeat. Over 6 hours is vital for your health and the optimal amount is around 8 hours for most adults.
- Look after your gut - Your microbiome produces hormones which can positive or negatively affect your health depending on the types of bacteria living in your gut. Studies have shown that having a good variety of healthy bacteria like Bacteroidetes, Lactobacillus and Bifidobacterium and less Firmicutes can help maintain a healthy weight and improve insulin resistance. The helpful or probiotics send out signals which influence your hormone levels which ultimately influence your weight. Incorporating a serve or two of probiotics into your day is a healthy habit to have. Try including foods like yogurt, miso, kimchi, kefir, sauerkraut, tempeh or tofu into your day. To feed these good bacteria you need soluble fiber and resistant starch. These feed your garden of microbiota to keep the bugs in your gut on your health’s side. Try including cooked and cooled pasta and rice or potatoes to add resistant starch to your diet as well as a variety of nuts, seeds, whole grains, fruits and vegetables to meet your soluble fiber needs.
- Learn to relax- Chronic stress can cause overstimulation of cortisol which is a fat storing hormone when released in your body for a long period of time. Research has shown yoga is a great activity to manage both stress and promote optimal gut health.
- Take a break from the ultra-processed foods – The cakes, chips, refined carbs and sugar loaded sauces and drinks are linked to insulin resistance. Focus on minimally processed foods or those less processed like whole grain bread over white bread or a lean piece of chicken breast over salami or a glass of milk over a soft drink. Research suggests the antioxidant and photochemical rich foods like fruit and vegetables as well as whole grains can decrease insulin resistance. On top of this the B vitamins found in less processed foods like whole grains, meat, eggs, legumes, nuts, seeds, green leafy vegetables and fruit help increase insulin sensitivity. This will promote a healthy hormone balance and allow the hormones in your body to function normally.
- Move your body -Both cardio and resistance training reduces your insulin resistance and promotes insulin sensitivity by allowing the glucose from carbohydrates and amino acids from proteins which you eat to be removed from your blood system more effectives. This can help to reduce your risk and manage diabetes.
- Protein for the win - Having enough protein in your meals and snacks helps to manage your hunger hormones. You will feel fuller for longer as protein will help decrease your hunger hormone called ghrelin and increase your fullness hormones leptin, GLP-1 and PYY. Aim for 20-30g of protein per meal and a serving of protein in your snacks like a handful or nuts, a boiled egg or a tablespoon of nut butter to keep your body in a healthy balance.
- Remember iodine - Iodine is an essential mineral needed for your thyroid to work normally. Your thyroid is an endocrine gland which releases hormones into your body and optimal function is needed for a healthy metabolism. Foods to include iodine in your diet are foods like fish, seaweed, bread (except for organic bread which is not fortified with iodine), dairy and eggs.
Take home message: Your body requires a tight balance of hormones for health and wellbeing. Try these 7 easy steps to keep them on your side.
