Hormonal imbalances are quite common and are associated with a variety of problems, from infertility and depression, to loss of focus and decreased muscle strength. Fortunately, there are ways-both medical and natural-to deal with this problem and get your hormones back in balance. Even small changes in diet and lifestyle can help. However, be sure to consult your doctor first if you suspect a problem.
Step
Part 1 of 3: Changing Your Diet to Balance Your Hormones
Step 1. Consume zinc-rich foods or supplements to balance sex hormones
Zinc is a nutrient that plays an important role in the balance of hormones, especially sex hormones. Therefore, eat 1 or 2 servings of foods rich in zinc every day. Foods rich in zinc include:
- Dark chocolate
- Peanuts
- Beef
- Veal
- Sheep's meat
- Crab
- Oyster
Step 2. Eat foods rich in omega 3 fatty acids to facilitate hormone flow
Omega 3 fatty acids will form healthy cell membranes making it easier for hormones to reach their targets in the body. Some examples of good foods to eat include:
- Walnuts
- Egg
- Sardine
- Trout
- Salmon
- Tuna fish
- Oyster
Step 3. Increase fiber intake to combat excess estrogen
Fiber can bind to excess estrogen. That way, the body will release excess estrogen. Fiber-rich foods include:
- beetroot
- Spinach
- Whole grains
- Raw fruit
- Raw vegetables
- Legumes
- Nuts
- Grains
- Broccoli
Step 4. Eat foods that increase thyroid hormone production
Iodine is important for thyroid function, but most people can meet their nutritional needs from food without the need for supplements. However, consult your doctor if there are things that concern you and be sure to include the following foods in your daily menu:
- Brazil nuts, tuna, crab, and lobster to meet the needs of selenium.
- Milk, eggs, salmon, and mushrooms to meet the needs of vitamin D.
- Fortified meats, dairy products, and breakfast cereals to meet daily vitamin B12 requirements.
Step 5. Limit your intake of cruciferous vegetables and processed soybeans to improve thyroid health
Although generally considered healthy, the following foods can affect thyroid hormone production if consumed in excess. Try to limit your intake of the following foods to 1-2 servings per week. Examples of cabbage and processed soy foods include:
- Broccoli
- Cauliflower
- Kale
- Brussels sprouts
- Tofu
- Soy milk
- Processed soy products such as vegetable hamburgers
Step 6. Avoid sugary, processed, fatty, and fried foods
These foods can disrupt hormones and trigger hormonal imbalances. Examples of foods that should be avoided include:
- Processed and packaged foods such as cookies, chips and crackers.
- Frozen foods such as ice cream, frozen waffles, and ready-to-eat packages.
- Fast food like french fries, hamburgers, and pizza.
Want to change your diet entirely?
Consider trying a special hormone balancing diet, such as a thyroid diet to balance thyroid hormones.
Part 2 of 3: Changing Your Lifestyle
Step 1. Avoid caffeine and alcohol intake to prevent female hormonal imbalance
Excessive intake of drinks containing caffeine or alcohol can affect a woman's hormonal balance and this can contribute to infertility. Drink decaffeinated coffee or tea, and non-alcoholic beverages instead.
- For example, replace your morning cup of coffee with decaffeinated coffee or herbal tea, such as non-caffeinated peppermint chai.
- Try serving non-alcoholic drinks at your event, such as sodas with a splash of juice and lime wedges.
Step 2. Try a fasting diet
In a fasting diet, you should not eat for a certain time, be it 1-2 days or all day. This fast will improve the body's circadian rhythm and balance hormones.
Step 3. Get 7-9 hours of sleep every night
Lack of sleep can also lead to hormonal imbalances. So, make sure to get enough sleep every night. Try getting to bed a little earlier if you usually stay up late.
- For example, if you normally go to bed at 11:30 p.m., and wake up at 6:00 a.m., shift your bedtime to 10:30 a.m. That way, you can sleep for at least 7 hours.
- Sleep in a very dark room to increase melatonin production and sleep better.
- Get into the habit of going to bed and waking up at the same time to help stabilize the body's circadian rhythms and hormones.
Step 4. Use relaxation techniques to reduce stress
Stress can also contribute to hormonal imbalances. To control stress, take at least 15 minutes each day so that you can relax. The following are some effective ways to relax:
- Progressive muscle relaxation technique
- Practice yoga
- Practice deep breathing
- meditate
Step 5. Exercise for 30-60 minutes 5 days a week
Regular exercise can help stabilize hormones that control hunger, stress, and metabolism. So try to get into the habit of walking, cycling, doing aerobics, or doing whatever sport you enjoy.
Exercising for a while will also be beneficial! Try walking for 10 minutes, dancing in your room for 10 minutes, or just jumping up and down while waiting for a commercial break on TV
Step 6. Maintain a healthy weight
If you are overweight or obese, this can also contribute to hormonal imbalances. Losing weight and maintaining a healthy weight will help balance hormones. However, consult your doctor first before starting a weight loss program and make sure this step is right for you.
- You can calculate your body mass index (BMI) with an online calculator to determine whether you are healthy, overweight, or obese.
- Eating lots of sugar and refined carbohydrates, and stress can cause you to gain weight. Try as much as possible to keep sugar and carbohydrates from the daily menu and control stress.
Tip: Remember that you may be overweight, but your hormone levels are normal. Check with your doctor to see if this is the cause of your hormonal imbalance.
Part 3 of 3: Seeking Medical Help
Step 1. Consult your doctor if you suspect you have a hormonal imbalance
Your doctor will recommend that you undergo laboratory tests to confirm hormonal imbalances and nutritional deficiencies. Nutritional deficiencies can lead to hormonal imbalances.
For example, if you have an iodine deficiency, this may affect your thyroid hormones
Step 2. Use oral contraceptives
Oral contraceptives (birth control pills) have a broader effect than inhibiting reproduction. These pills contain synthetic hormones that balance high estrogen and low progesterone levels. Ask your doctor if this treatment is right for you.
Remember that using oral contraceptives also has risks and side effects. Discuss this with your doctor before deciding on the right treatment
Step 3. Get menopausal hormone replacement therapy
Hormone replacement therapy is basically the same as taking hormone supplements, but with a doctor's prescription. Postmenopausal women sometimes receive combined estrogen, progesterone, and progestin-estrogen treatment.
- You may choose to use this treatment as a pill, patch, cream, or IUD device.
- Some of the common side effects of this therapy are flatulence, leg cramps, breast sensitivity, headaches, sudden emotional changes, depression, back pain, and vaginal bleeding.
Step 4. Ask your doctor about testosterone therapy
This therapy can be an option for men with low testosterone levels. Low testosterone levels in men can cause sleep disturbances, weight gain, depression, and decreased libido. If you experience these problems, talk to your doctor about testosterone replacement therapy.
- Doctors will confirm the cause is low testosterone levels with laboratory tests.
- Remember, taking testosterone also has risks, such as an enlarged prostate, sleep apnea, decreased sperm count, breast enlargement, and blood clots. Discuss these risks with your doctor before starting treatment.
Tip: Testosterone is also present in the female body, but it doesn't matter if the levels are low. In women, testosterone also affects libido and is responsible for several changes during puberty, such as acne, changes in voice, and body growth.
Step 5. Ask about taking antidepressants along with hormone therapy
Most antidepressant drugs work by balancing serotonin levels that drop in response to low estrogen levels. Some antidepressant drugs have also been shown to be quite effective at reducing the sensation of heat in menopausal women who experience hormonal imbalances. You may consider taking an antidepressant if you are experiencing symptoms of depression due to a hormonal imbalance.
