Hormone balance is a great way to boost your energy, increase your metabolism, improve mood, and support your overall health. If you are searching for approaches to improve your health, balance your hormones and achieve optimal wellness.
Hormone balance is what your hormones do for you; when your hormones are balanced, you’ll feel more energized, your skin will look healthier, your mood will be more stable, your metabolism will be more efficient, and your energy levels will be higher.
People have been taking nutritional supplements to balance hormones for centuries. Some supplements are sold as food, like multivitamins.
As a nutritionist, I’m often asked about the best nutritional supplements. As with all things, the best supplements depend on your individual needs.
You don’t need to be on a supplement program if you’re healthy. But if you have a health condition or trying to improve your health, supplements can be a useful tool.
In this article, I’ll discuss the most common nutritional supplements, their benefits, and how to use them safely.
What is hormone imbalance?
The hormone imbalances occur when our body has a deficiency of any of the seven minerals or essential elements vital for life. The imbalance of these minerals in our body is due to an imbalance in our food intake, lifestyle, environment, or self. When this happens, we experience the symptoms of imbalanced minerals.
What are the types of hormone imbalance?
There are three types of hormonal imbalances:
Elevated Hormone level:
When the hormone level are higher than normal, it is called hyperfunctioning. This is when the hormone level are higher than normal, and they cause adverse health effects. For example, when the hormone level is too high, the person may suffer from obesity.
The person may also have other health problems like high blood pressure, heart disease, stroke, kidney failure, infertility, diabetes, etc.
Low Hormone level:
Hypofunction is a term used to describe when hormone level are lower than normal, and they cause adverse health effects.
For example, when the hormone level are too low, the person may have osteoporosis and other health problems like anemia, poor immune system, low libido, infertility, depression, etc.
Dysfunction:
When the hormone level are within normal range, they are not functioning normally. This is when the hormone level are within normal range, but they are not functioning normally.
For example, when the hormone level are within normal range, but the hormone is not doing its job, the person may suffer from obesity and other health problems like heart disease, infertility, osteoporosis, etc.
What are the causes of Hormones imbalance?
The following are some causes of hormones imbalance:
Nutritional deficiencies:
When the body is deficient in certain nutrients, hormone level will also be affected. The most prevalent nutritional deficiencies are vitamin B12, vitamin D, iron, zinc, magnesium, and omega-three fatty acids. These deficiencies are very common, and they are very easy to remedy.
Birth control
The hormonal imbalance also occurs because of using birth control tables. The women who use these tables also facing problems in other hormones and excessive weight gain.
Lack of sleep
Lack of sleep is also a very common cause of hormone imbalance. Sleep deprivation causes the levels of cortisol to increase. Cortisol is a stress hormone, and when cortisol levels are high, the hormone level is affected. Lack of sleep can also cause a reduction in testosterone levels.
Poor Digestion
When the body is not properly digesting food, it causes hormonal imbalance. This is because the body does not properly absorb the nutrients from the food. When the body is not properly digesting food, it causes hormonal imbalance.
What are the symptoms of hormonal imbalance?
A hormonal imbalance is a serious health problem. And it can easily go unnoticed if not diagnosed at an early stage. Hormonal imbalance symptoms include fatigue, hair loss, and changes in mood and libido, among others. To figure out what’s causing the imbalance, you should go to your doctor.
How do balance hormones naturally?
- Reduce stress
Stress can wreak havoc on your hormones. Cortisol is a stress hormone that interrupts your menstrual cycle and fertility and is released by your adrenal glands due to stress.
The best way to reduce stress is to get enough sleep and eat a healthy diet. Sleep is essential to your hormones, and a good diet will help you feel better.
If you try to become pregnant, you should obtain more sleep since lack of sleep causes your ovaries to produce fewer eggs and cause the polycystic ovarian syndrome.
- Exercise
Exercise is also beneficial for hormone balance. Exercise helps increase your levels of estrogen and progesterone, and it can also help regulate your menstrual cycle. However, you should not exercise excessively if you are trying to get pregnant.
On this occasion, it is better to focus on doing gentle yoga or walking instead of running or weightlifting.
On the other side, some women report that exercising more makes their periods lighter.
- Eat foods rich in folate
Foods rich in folate can help to balance your hormones. Folate helps reduce stress and can also help regulate your menstrual cycle. You can get folate from vegetables, legumes, whole grains, and fruits. You should eat at least 400 micrograms of folate a day.
- Eat healthy foods
It is also important to eat a healthy diet. Healthy foods include foods high in fiber and contain healthy fats and proteins, such as beans, berries, nuts, whole grains, and fruits. It is important to keep your diet as balanced as possible.You can also eat food that contains zinc because zinc supports thyroid hormones.
- Eat more omega-3 fatty acids.
Omega-3 fatty acids can assist you in living a healthier life by lowering the risk of cardiovascular disease. Our endocrine system needs foods that contain omega-3 fatty acids that are necessary for brain and nervous system development. At least one gram of omega-3 fatty acids should consume each day.
6.Avoid caffeine
Caffeine can also cause to hormone imbalance and feel you tired and disrupting your sleep. Caffeine can also cause your body to release cortisol, disrupting your menstrual cycle and fertility.
Caffeine can cause to raise your blood pressure and heart rate. Caffeine should be avoided if you’re attempting to conceive.
7.Limit sugar consumption
Sugar consumption can also cause hormone imbalance. It can also cause you to crave sweets, which can make it harder to stick to a healthy diet. Sugar can cause you to crave foods high in calories, and it can also cause you to gain weight.
8.Get adequate calcium
Calcium is important for your bones and to support hormone balance. Calcium can also help to reduce the risk of breast cancer. It is suggested to consume at least 500 milligrams of calcium a day.
9.Consume vitamin D
Vitamin D is also the best supplement for hormones that can help to reduce your risk of osteoporosis. It is recommended that you get at least 600 international units of vitamin D a day. The deficiency of vitamin D3 may also cause estrogen imbalance. If you are trying to conceive, you may want to get even more vitamin D.
The role of vitamins and supplements for hormone
The following are some best supplements to balance hormones:
Amino acids:
The body needs all the essential nutrients to promote hormonal balance. Biotin is the main building block of coenzyme A (CoA), involved in fatty acid metabolism, the Krebs cycle, and cellular respiration. L-carnitine is involved in energy production.
Vitamins B6, B12, and Folate are essential nutrients for proper steroid and thyroid hormone synthesis. Vitamin C helps the body build protein.
Calcium & Magnesium
Calcium is essential to recover hormonal imbalances. It also performs a crucial role to maintain reproductive health. The adrenal glands require calcium for the production of corticosteroids. Vitamin D helps the body absorb calcium.
Insulin resistance has adverse effects on female health and the oral supplement of magnesium can help to improve this problem.
Herbs and supplements:
Herbs and supplements can assist in improving hormone balance Phytoestrogens are naturally occurring plant compounds similar to the female hormone estrogen.
These compounds are found in soy, red clover, flax, and other plants. They are also found in wheat and barley. When you consume these plants, you are consuming the plant’s phytoestrogens.
They can be beneficial for menopausal women. However, they may also be harmful to menopausal women who have estrogen receptors in their breast tissue. They may also cause breast cancer.
Multivitamins:
A multivitamin combines vitamins, mineralsand all essential nutrients that your body needs for optimal health. A multivitamin helps the body produce and use vitamins and minerals.
Multivitamin/multimineral supplements:
If you have a multivitamin/multimineral supplement, it may benefit your hormone levels. However, it may not be beneficial if you have low hormone levels. B vitamins help to improve mental health.
What Is the Hormone Reset Diet?
The Hormone Reset Diet consists of three main phases:
- Phase 1 – The Elimination Phase
- Phase 2 – The Re-introduction Phase
- Phase 3 – Maintenance Phase
Let’s take a deeper look at what each of these steps entails.
- Elimination Phase
During this phase, the dieter eliminates all foods that have been identified to trigger cravings for sweets and high-fat foods and artificial sweeteners, and alcohol.
As a result, the body starts burning fat while simultaneously improving insulin sensitivity, increasing thyroid-stimulating hormone.
The Elimination Phase lasts around two weeks, depending on the individual, and should be followed by a maintenance phase.
- Re-introduction Phase
After the Elimination Phase, a transition phase follows. During this phase, the dieter gradually reintroduces foods they are allowed to eat, including all foods containing sugar, refined carbohydrates, and high-fat foods.
As a result, the dieter has a healthy balance of good fats, protein, fiber, micronutrients, vitamins, and minerals in their diet. Moreover, when they are done with the re-introduction phase, there is no sugar craving anymore, and the metabolism has returned to normal.
The period of this phase varies based on the individual but is usually between 8 to 12 weeks.
- Maintenance Phase
This is the final stage. It is also referred to as the Steady State Stage, a balanced phase that allows a dieter to maintain a stable metabolic rate, lose weight without any cravings, and achieve a steady state.
For most people, the duration of this phase lasts for 2 to 3 months. Some people also refer to this phase as the “recovery” phase, which is an apt description, as this phase is meant to help the dieter recover from a rapid metabolic rate caused by a sudden shift in food intake.
Frequently Asked Questions
Which supplement is best for hormonal imbalance?
Many people complain about hormonal imbalances like PMS, which can negatively impact their daily life and quality of life. If you suffer from these symptoms, a natural product like ZMA will help address hormonal imbalance. ZMA uses Zinc and Magnesium to stabilize estrogen levels in the body.
What is hormone replacement therapy?
Hormone replacement therapy is a treatment for hormone deficiencies in women. Most women don’t have symptoms of hormone deficiency until after menopause, so the hormone levels in their bodies remain normal.
However, some women experience premature menopause earlier than they had planned and need hormone replacement therapy to replace the hormones they no longer have. This is a safe and effective way to restore their natural balance.
What supplement is good for female hormones?
Vitamin D3 has been found to boost the secretion of estrogen. This can help relieve menopause symptoms, reduce hot flushes, and promote hair growth. It is available in over-the-counter supplements or oral supplements for patients undergoing radiation treatment.
What are the best natural supplements to balance hormones?
According to some reviews, the best natural hormone balance supplement is Provera. It is a herbal product that contains an extract of red raspberry leaves, plus it also includes other herbs and nutrients to support balanced hormones naturally.
Can vitamins help to maintain hormonal balance?
Yes, if you want to balance hormones, you can use vitamin supplements to help improve them. If your estrogen and progesterone levels are out of whack, consider supplementing E2 for more estrogen and P for more progesterone. However, if you are facing any medical concerns, you should consult with a healthcare professional.
How Do I Balance My Hormones to control weight gain?
To lose weight, you should first look at your lifestyle. In this context, you have to understand that hormones don’t matter as much as diet, exercise, sleep, and other lifestyle factors. Hence, you can try all sorts of diets or herbal supplements without worrying about the effects of your hormones. Hormones are often responsible for weight gain when you try to eat less or stop exercising.
Conclusion
Hormonal imbalance is an important cause of many illnesses. Hormonal imbalance can also be caused by environmental factors (such as pollution) or lifestyle choices. You may assist yourself attain normal hormone levels and avoiding hormonal imbalance by avoiding some meals and consuming more of others.
As you continue reading and learning more about hormones and their importance, you can begin to take better care of your body. Have you experienced any hormonal imbalance in your life? If so, how did you manage? Please share your thoughts in the comments section below.
