The role of hormones in the everyday regulation of your bodily function cannot be overstated. From impacting the quality of your sleep to affecting your mood, and metabolism, and even imparting reproduction activities, hormones play multiple roles in your overall health and well-being.
Hormones are produced by various glands in the body and imbalances can lead to significant health problems. A lot of factors like a more serious underlying condition such as cancer or aging can be responsible for this imbalance.
Fortunately, several healthy practices can help to boost hormone production and balance. In this article, you will take a closer look at some of these healthy practices you can incorporate into your daily routine to support healthy hormone levels and promote optimal physical and mental health.
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1. Exercise Regularly
Regular exercise is another essential practice for maintaining healthy hormone levels. Not only do these activities improve heart health, but physical activities also stimulate the production of hormones like testosterone which is important for muscle growth and repair.
In fact, for both men and women, testosterone levels play an important part in their physical and sexual well-being. If you have low testosterone levels, consult a professional as they can suggest specific treatments to restore the hormone. An imbalance in this hormone for men especially may require a testosterone replacement treatment to bring it up to optimal levels again.
Sometimes, enough hormones are produced by the body but the receptors cannot utilize them due to one factor or the other. A typical example is seen in the case of diabetics and the hormone, insulin.
Studies have shown that regular exercise can improve the sensitivity of hormone receptors, allowing the body to utilize these hormones more efficiently and effectively. The best types of exercise for hormone balance include strength training and high-intensity interval training (HIIT). These types of exercise help to increase muscle mass and boost metabolism, which in turn can support healthy hormone levels.
ALSO READ: Benefits of Regular Exercise That You Cannot Overlook to Stay Fit
2. Eating a Balanced Diet
A balanced diet has, single-handedly one of the biggest impacts on hormone levels or production. Certain food items are essential in the production of some hormones. Just like there are lipid-derived hormones, there are also peptide-derived and amino acid-derived hormones.
These hormones need the presence of essential bodybuilders gotten from food molecules to gain their synthesizing elements. Hence, one of the most important things you can do to maintain healthy hormone levels is to eat a balanced meal or diet that supplies your body with these nutrients.
Different nutrients affect hormone production in different ways, so it is essential to eat a variety of foods to ensure you are getting all the nutrients your body needs. For example, protein is essential for the production of growth hormones, while healthy fats are necessary for the production of sex hormones.
Some hormone boosting food include:
- Fatty fish like salmon, which is rich in omega-3 fatty acids that support hormone production
- Nuts and seeds, which are a good source of healthy fats
- Cruciferous vegetables like broccoli and cauliflower contain compounds that support estrogen production
- Lean protein sources like chicken and turkey provide amino acids needed for hormone production
3. Getting Enough Sleep
Sleep is critical for hormone production and balance. When we sleep, our bodies release hormones like growth hormone and prolactin, which are essential for tissue repair and regeneration. Lack of sleep can disrupt the production of these hormones and lead to imbalances that affect overall health.
To improve sleep quality, try to establish a consistent sleep routine and create a sleep-conducive environment. Avoid stimulating activities like watching TV or using electronic devices in the hours leading up to bedtime, and make sure your bedroom is cool, dark, and quiet.
4. Adequate Stress Management
Chronic stress can disrupt hormone production and lead to imbalances that affect overall health. When you are stressed, your body releases cortisol, a hormone that can suppress other hormones and affect immune function.
When cortisol level is raised, it can lead to a number of health challenges including affecting your appetite and causing you to binge on food. This puts you at risk of gaining weight which can in turn affect your hormone receptivity and production.
To manage stress, it is essential to identify and address the sources of stress in your life. Some effective stress management techniques include meditation, deep breathing, and yoga practices. It is also important to prioritize self-care and engage in activities that bring you relaxation.
5. Avoiding Harmful Substances
Certain substances like caffeine can disrupt hormone production and lead to imbalances that affect overall health. Other examples of such harmful substances include alcohol and processed foods. To avoid harmful substances, focus on eating a whole foods-based diet and choosing organic produce whenever possible.
The Bottom Line
Despite declining body function due to aging and environmental conditions, the body needs certain hormones in specific concentrations. The adoption of these healthy practices will help ensure that these hormones are constantly maintained at optimal levels in the body for good physical health and mental well-being.
References:
- https://my.clevelandclinic.org/health/diseases/10312-estrogen-dependent-cancers
- American Diabetes Association. Diagnosis and classification of diabetes mellitus. Diabetes Care. 2009 Jan;32 Suppl 1(Suppl 1):S62-7. doi: 10.2337/dc09-S062. PMID: 19118289; PMCID: PMC2613584.
- Vina J, Sanchis-Gomar F, Martinez-Bello V, Gomez-Cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012 Sep;167(1):1-12. doi: 10.1111/j.1476-5381.2012.01970.x. PMID: 22486393; PMCID: PMC3448908.
- 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.
- 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.
- https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/
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