You’ve probably heard all the focus on hormones and how they play a vital role in regulating many bodily functions, from metabolism to mood.
So you can imagine that when hormones are imbalanced, it can lead to a host of health issues, including weight gain, fatigue, and mood swings.
That’s why balancing hormones through a combination of nutrition, exercise, and lifestyle changes can dramatically improve your overall well-being.
Here’s a quick 101 about hormone health to get your started on understanding and leading a more balanced hormonal life!
1. Key Hormones and Their Roles
Here are key hormones that can significantly influence health, especially in adults over 30:
- Cortisol (the stress hormone): Chronic stress leads to elevated cortisol levels, which can cause weight gain, especially around the abdomen.
- Insulin (the blood sugar regulator): Imbalanced insulin levels can lead to metabolic disorders like Type 2 diabetes.
- Thyroid hormones: An underactive thyroid (hypothyroidism) can cause fatigue, weight gain, and slow metabolism.
- Estrogen and Progesterone: These are essential for reproductive health in women and fluctuate during menopause, impacting everything from sleep to bone density.
2. Nutrition and Hormone Balance
The foods you eat can either support or disrupt hormone balance, period.
For instance, studies published in The Journal of Clinical Endocrinology & Metabolism show that diets high in refined sugars and processed foods contribute to insulin resistance. Meanwhile, diets rich in whole foods, fiber, and healthy fats can help maintain balanced blood sugar levels and support optimal hormone function.
Learning the right diet (and timing for eating) for your body is crucial in balancing your hormones.
3. Exercise and Hormonal Health
Exercise, particularly strength training and moderate-intensity aerobic exercise, is key to maintaining hormonal balance. We know, we know…
4. Sleep and Stress Management
Hormonal health is deeply tied to sleep quality and stress levels. A Sleep Medicine Reviews study revealed that inadequate sleep can lead to an increase in ghrelin (the hunger hormone) and a decrease in leptin (the satiety hormone), promoting overeating and weight gain. No one wants that do they?!
Is your body telling you something feels off? At LIT Health, we can guide you through personalized strategies to balance your hormones naturally or talk about hormone replacement therapy. Fill out your intake form today and start your journey to feeling like your best self again!