Maintaining hormonal balance
Every major process in our body is dictated by hormones. These are powerful messengers within our bodies, communicating with our organs and tissues through our bloodstream.
For women, hormones play a major role in bodily functions such as controlling appetite, weight, mood, regulating the menstrual cycle, ovulation, and preparing a woman’s body for pregnancy.
Hormones naturally fluctuate with age. However, the imbalance can also be triggered by factors like stress, environmental factors, medical conditions or medications.
Symptoms of hormonal imbalance
- Hormonal imbalance can lead to troubling symptoms like:
Mood swings
Irregular periods
Depression
Anxiety
Hair loss
Inadequate sleep
Acne
Fatigue
Role of diet
What you eat plays a big role in maintaining hormonal balance. Eating a healthy, nutritious and balanced diet can help in promoting hormonal balance. Eat foods rich in proteins, iron, vitamins, carbohydrates and healthy fats like egg yolks, ghee, and fatty fish.
It is also important to maintain a healthy weight by eating the right foods. Women with higher Body Mass Index (BMI) have a higher chance of experiencing hormonal imbalance.
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Exercise to keep hormones in check
Exercising is also important to maintain hormonal balance. Along with eating a healthy diet, working out will also help to maintain healthy body weight and prevent risk of hormonal imbalance.
According to health experts, if you have diabetes, metabolic disorder, or other conditions caused by hormonal problems, getting regular fitness exercise can help improve your symptoms. Exercise can also minimize menopause-related troubling symptoms by preventing weight gain and improving your mood.
Cut down stress levels
Stress releases a hormone called cortisol, which triggers the flight or fight reaction of the body. Cortisol is required in lower amounts by the body. When released in higher amounts due to too much stress, it causes hormonal imbalance. Breathing exercises, reducing caffeine intake and journaling are some activities that can help in reducing stress levels.
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Avoid cosmetics with high chemical content
Cosmetic products high in endocrine-disrupting chemicals (EDCs) can lead to hormonal imbalance, affecting fertility, inducing early puberty, as well as cause cancer and abnormalities in reproductive organs. EDCs are known as ‘hormone mimics’ that can enter the body and are easily absorbed through the skin.
A study including 143 women aged 18 to 44 years found that cosmetics used in personal care products can cause changes in reproductive hormones. It is advised to use chemical-free cosmetics products for the skin.
Get enough sleep
Sleep is one of the most important factors for hormonal balance. According to a 2015 study, sleep disturbance can affect hormones – which can contribute to obesity, diabetes and appetite problems. According to research, women need more sleep than men, one of the reasons being hormonal changes each month and during their lifetimes, which can impact their circadian rhythms and create a greater need for sleep.
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