Hormonal Balance Control :Top 5 Methods
"It's just hormonal fluctuations" is what many women hear during their menstrual cycle, during pregnancy or during the menopause. Quite an understatement, because hormones are "only" vital substances. So you (also as a man) can regulate your hormone balance naturally.
Regulate hormone balance naturally
"It's just hormonal fluctuations" is what many women hear during their menstrual cycle, during pregnancy or during the menopause. Quite an understatement, because hormones are "only" vital substances. So you (also as a man) can regulate your hormone balance naturally.
We talk a lot about hormones, especially when it comes to the female menstrual cycle or puberty. Many do not even know how ubiquitous hormones and their effects are and what their job is in the body. First of all, it is important to know that our body is a complex system in which each part not only plays a single role, but can also fulfill completely different tasks in connection with other building blocks. It's the same with hormones - if one of them is produced too much or too little, the whole system can be thrown out of balance like in a chain reaction. We would therefore like to give you a brief overview of some of the effects of hormones in our body and show you how you can balance your hormone levels.
Hormones: function and effects in the body
Endorphins: The happy hormones that are released in positive moments and ensure that you remain able to act when you are in pain. They also calm down in stressful moments.
Adrenaline: From an evolutionary point of view, adrenaline gives you the necessary energy to escape from dangerous situations through the so-called adrenaline rush. Today, the substance is mainly released during sports or in exciting situations (like riding a roller coaster or watching a horror film).
Serotonin, dopamine and norepinephrine: The trinity of happiness - these three hormones make you feel high and are released, for example, when you are (freshly) in love. Like almost all hormones, however, they also have an influence on other bodily functions. For example, serotonin also influences the cardiovascular system, the nervous system in the intestine or information processing in the brain.
Triiodothyronine and thyroxine: The thyroid hormones fulfill numerous functions, for example in connection with the metabolism or the cardiovascular system. If they are not in balance, this results in an overactive or underactive thyroid.
Cortisol: Similar to adrenaline, cortisol is released in stressful situations. Mainly, however, it protects the body from overload by activating metabolic processes that provide the body with energy. So without cortisol, you would be in bed all day!
Insulin: Insulin ensures that the sugar or carbohydrates that you eat get from the blood into the cells. If this process is disturbed, it can be life-threatening.
Melatonin: The sleep hormone regulates, among other things, our day-night rhythm and ensures that you get tired at night and wake up during the day.
Did you know: Are there male and female hormones?
We withheld two important hormones from you: estrogen and testosterone. The two sex hormones are responsible for making us sexually aroused, but they also have other effects. For example, estrogen has a major impact on bone formation. Testosterone is typically presented as a male hormone, while estrogen is considered a female hormone.
The substances are important for both sexes. Testosterone also stimulates muscle growth in women's hormone balance and is involved in the production of important substances such as estradiol. Estrogen, on the other hand, also influences muscle development and brain performance in men. For example, women can also suffer from an excess of testosterone and men from a lack of estrogen!
Regulate hormone balance naturally: Top 5 Methods
1. Do the right sport
Sport is good for the whole body and of course also for naturally regulating your hormone balance. Above all, focus on shorter, high-intensity workouts . Long endurance training (more than 80 minutes), on the other hand, can have a negative effect.
2. Find enough sleep
Your body needs enough rest to regulate hormones. If you get less than 7-8 hours of sleep a day, your body will not be able to release enough hormones that are responsible for regeneration or growth, for example.
"It's just hormonal fluctuations" is what many women hear during their menstrual cycle, during pregnancy or during the menopause. Quite an understatement, because hormones are "only" vital substances. So you (also as a man) can regulate your hormone balance naturally.
We talk a lot about hormones, especially when it comes to the female menstrual cycle or puberty. Many do not even know how ubiquitous hormones and their effects are and what their job is in the body. First of all, it is important to know that our body is a complex system in which each part not only plays a single role, but can also fulfill completely different tasks in connection with other building blocks. It's the same with hormones - if one of them is produced too much or too little, the whole system can be thrown out of balance like in a chain reaction. We would therefore like to give you a brief overview of some of the effects of hormones in our body and show you how you can balance your hormone levels.
You suffer from insomnia , for example you cannot sleep through the night or you have hot flashes at night that rob you of sleep. A low estrogen level, for example, can be responsible for this. Chronic fatigue, on the other hand, can indicate an imbalance in the thyroid hormones or too little cortisol.
Bad skin (eg oily skin, acne or inflammation) or excessive (facial) hair in women can be signs of too high testosterone levels.
Significant weight gain or loss without changing your eating habits or exercise can also be hormonal. The thyroid hormones are often responsible for this, but many other hormones also have an influence on weight.
Various problems during sex can be traced back to changes in sex hormones. These include, for example, loss of libido and erectile dysfunction. Also, vaginal dryness often comes from low estrogen levels, as this hormone helps build up the mucous membrane.
Finally, the hormone balance has a major impact on the psyche. Especially women can sing a song about it, who often suffer from mood swings due to the hormones in their cycle. Strong emotions such as sadness, fear or anger arise especially shortly before menstruation, a phenomenon also known as premenstrual syndrome.
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If you suffer from one or more of these symptoms and suspect that something is wrong with your hormone balance, the first thing you should do is consult a doctor. Many of the symptoms are very unspecific and can also have other causes. If the doctor thinks your suspicion is justified, he can have a hormone level checked. This is not so easy, as hormonal fluctuations mean that several tests are often necessary at different times to get a good insight. The doctor will then give you recommendations for regulating hormones and, in special cases, hormone therapy.
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3. Drink less coffee
Caffeine, which is not only found in coffee but also in cola and energy drinks, stresses your body by stimulating the release of cortisol and adrenaline and can thus upset your hormonal balance. So try to keep your caffeine intake to a minimum.
4. Eat the right foods
Fast food, saturated fats and too much sugar are taboo if you want to regulate your hormone balance naturally. Instead, rely on a balanced diet with lots of omega-3 fatty acids and fiber. Additionally, you can treat hormonal imbalances by increasing your intake of foods that actively balance your hormone levels. These include, for example, the following:
Seeds (e.g. flaxseeds, pumpkin seeds, sunflower seeds)
Dark chocolate (at least 70% cocoa)
Dried fruit
Spirulina
Legumes (e.g. lentils or chickpeas)
pomegranate and cranberries
5. Try supplements
The effects of dietary supplements are controversial, but some may help influence hormone balance. Antioxidants such as vitamins C and E as well as magnesium can help the body to prevent strong hormonal fluctuations. Of course, you can also ingest these substances through food! Monk's pepper has also proven to be an effective remedy. The medicinal plant can help to regulate the hormone balance in women and thus alleviate symptoms of premenstrual syndrome. However, you should inform yourself well before taking them, as the preparations should not be taken with the pill or during pregnancy and breastfeeding, for example.
Bonus Tip
6. Use menstrual apps
Especially when it comes to the hormone balance in women, there are many apps that can be used to monitor hormones in the cycle. These applications can be used like a menstrual diary and support you when taking the pill. Two of the best-known apps for this are Clue and Flo.
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