Hormones are signaling molecules. They are secreted in minute amounts by various organs and tissues to send different messages across the body. They can affect every aspect of human health. As they are so potent at modulating body functions, even mild hormonal imbalances might adversely impact human health.
Understanding hormones is quite complex, and science has not discovered all the hormones in the human body. Science has identified more than 50 hormones to date, but many more are probably waiting to be discovered1.
Some of the better-known hormones are sex hormones, thyroid, pancreatic, and so on. Some of the hormones are secreted by specialized organs or endocrinal glands. However, many are secreted by unspecialized organs like the liver and even adipose tissue.
All the above facts highlight how important it is to balance your hormones and how challenging the task is. Balancing hormones would help boost energy levels, mood, and physical health.
However, medications are only suitable for modulating the activity of one or two hormones. If you want to balance the system and normalize the production of different hormones, the only way is through non-pharmacological means.
How to Balance Hormones
The only way to balance your hormones without side effects is through a healthy lifestyle and nutrition therapy. Women may also benefit by using Zenkgo essential multivitamins for women.
Engage in Regular Exercise
Regular exercise can help balance almost every hormone level. This is due to the widespread beneficial impact of physical exercise. Thus, for example, exercise can help normalize levels of sex hormones like testosterone and estrogen. Exercise normalizes metabolic activity levels by normalizing the production of thyroid hormones. Similarly, exercise is the best way to reduce the production of stress hormone cortisol and prevent insulin resistance. Exercise even influences hormones like prolactin, growth hormone, pituitary hormones, and many more2.
Get Enough Sleep
Human hormones are secreted in a pulsating manner and cyclic way during 24 24-hour period. Thus, for example, some hormones are needed during the day to stay active and meet energy needs. Other hormones are required in greater amounts while sleeping for recovery and regeneration. Maintaining circadian rhythm is central to maintaining hormonal health. Therefore, a sleeping routine and sleeping for a sufficient number of hours would ensure optimal hormone production and sound health3.
Learn to Manage Stress and Emotions
Stress is one of the most significant hormonal disruptors. When stressed, the body releases specific hormones like cortisol to fight challenging situations. Due to changes in priorities during stress, the human body reduces the production of specific hormones like sex hormones to save internal resources. However, constant stress causes havoc to health. Hence, to balance hormones, it is vital to overcome physical, mental, and emotional stress.
Eat Healthy Fats
Hormone production requires many nutrients, particularly micronutrients, which must be in ample supply. Thus, the body needs a constant supply of vitamins, minerals, antioxidants, and other vital compounds. Hence, a healthy diet is key to maintaining hormonal health.
One should also focus on increasing the intake of specific macronutrients like essential fatty acids, which are particularly valuable for hormone production.
Fill Your Nutrition Gaps
Meeting nutritional needs for hormonal health is quite challenging, as the modern diet is deficient in some essential nutrients. The human body needs a constant supply of vitamin D and B vitamins to produce hormones. Additionally, probiotics may also help normalize hormonal health by enhancing gut function, boosting the production of certain fatty acids, and ensuring the absorption of nutrients.
To meet the need for these nutrients, one needs careful dietary planning. One should focus on consuming superfoods like berries and healthy fats like MCTs that are readily absorbed and promote the absorption of fat-soluble vitamins.
In addition to dietary measures, it is a good idea to consider supplements that contain all these essential nutrients, like Zenkgo Essential Multivitamin for Women. As the name suggests, this supplement is specifically made to promote hormonal balance in women, reducing stress and boosting energy levels. It is equally good for mental, physical, emotional health, and hormonal health, too.
The Bottom Line
To stay healthy, you need to maintain hormonal balance. The only effective way of achieving this is through lifestyle interventions. Some of the effective ways include exercise, stress management, regular and sufficient sleep, nutrition therapy, and supplementation.
Remember that maintaining a regular supply of micronutrients is vital for hormonal health since the body cannot store some of these nutrients in large amounts. Therefore, it is also vital to realize the importance of using health supplements.
References
- US EPA O. Overview of the Endocrine System. Published July 6, 2015. Accessed September 10, 2023. https://www.epa.gov/endocrine-disruption/overview-endocrine-system
- Gawel MJ, Park DM, Alaghband-Zadeh J, Rose FC. Exercise and hormonal secretion. Postgrad Med J. 1979;55(644):373-376.
- Gnocchi D, Bruscalupi G. Circadian Rhythms and Hormonal Homeostasis: Pathophysiological Implications. Biology. 2017;6(1):10. doi:10.3390/biology6010010