Your hormones touch on all aspects of your
health. You need a very specific amount to make your body function optimally.
Hormones are chemical messengers that have a profound impact on
your mental, physical, and emotional health. For example, they play an
important role in controlling your appetite, weight, and mood.
Usually, your body
produces the exact amount of each hormone needed for various processes to keep
you healthy.
However, a sedentary
lifestyle and western eating patterns can affect your hormonal environment. In
addition, levels of certain hormones decline with age, with some people
declining more than others.
However, a nutritious
diet and other healthy lifestyle habits may help improve your hormonal health
and make you feel and perform best.
Here are 10 natural ways
to balance hormones.
1. Eat enough protein at each meal
It is important to
consume adequate amounts of protein.
not only does protein
provide essential amino acids that the body can't make on its own, but your
body also needs it to produce protein-derived hormones— also known as peptide
hormones (1).
Your endocrine glands
produce these hormones from amino acids. Peptide hormones play a vital role in
regulating many physiological processes, such as growth, energy metabolism,
appetite, stress, and reproduction. （1）。
For example, protein
intake affects hormones that control appetite and food intake, relaying
information about energy status to your brain (2).
Studies have shown that
eating protein lowers the hunger hormone ghrelin and stimulates the production
of hormones that help you feel full, including peptide YY (PYY) and glucagon-like
peptide-1 (GLP-1) (2, 3, 4).
A 3-month study of 156
obese adolescents linked high-protein breakfasts to increased levels of PYY and
GLP-1, which led to weight loss due to increased satiety. （5）。
Experts recommend a
minimum of 20-30 grams of protein per meal. You can do this by adding
high-protein foods such as eggs, chicken breast, lentils, or fish to each meal (3).
Summary: eating
enough protein triggers the production of peptide hormones, some of which
suppress appetite and help you feel full. The goal is to consume at least 20-30
grams of protein per meal.
2. Exercise regularly
Physical activity
strongly affects hormonal health. In addition to improving blood flow to
muscles, exercise also increases the sensitivity of hormone receptors, meaning
it can enhance the transmission of nutrient and hormone signals (3).
One of the main benefits
of exercise is its ability to lower insulin levels and increase insulin
sensitivity (3, 6, 7).
Insulin is a hormone
that allows cells to absorb sugar from the bloodstream for energy. However, if
you have a disease called insulin resistance, your cells may not be able to
respond effectively to insulin. This condition is a risk factor for diabetes,
obesity, and heart disease (7).
However, while some
researchers are still debating whether the improvement came from exercise
itself or from weight loss or fat loss, there is evidence that regular exercise
may improve insulin resistance, not related to weight or fat loss. （6, 7）。
Many types of physical
activity have been found to help prevent insulin resistance, including
high-intensity interval training, strength training, and aerobic exercise (8, 9, 10).
Physical activity may
also help raise levels of maintenance muscle hormones that decline with age,
such as testosterone, IGF-1, DHEA, and human growth hormone (HGH). （11, 12, 13）。
For people who are
unable to exercise vigorously, even regular walking may increase levels of
these hormones, which may improve strength and quality of life (12).
Summary: strength
training, aerobic exercise, walking, and other forms of exercise may alter
hormone levels to reduce the risk of disease and prevent muscle mass from
declining with age.
3. Maintain a moderate weight
Weight gain is directly
associated with hormonal imbalances, which can lead to insulin sensitivity and
reproductive health complications.
Obesity is strongly
associated with the development of insulin resistance, while weight loss is
associated with improving insulin resistance and reducing the risk of diabetes
and heart disease. （14, 15, 16, 17, 18, 19）。
Obesity is also
associated with hypogonadism and decreased or absent secretion of hormones from
the testes or ovaries. In fact, this condition is one of the most associated
hormonal complications of obesity in men (20, 21).
This means that obesity
is strongly associated with decreased levels of the male reproductive hormone
testosterone and leads to inadequate ovulation in women, both of which are
common causes of infertility. （20, 22）。
Still, research suggests
that losing weight may reverse this. Eating in your own personal calorie range
can help you maintain hormonal balance and moderate weight (20, 21, 22, 23).
Summary: maintaining
a moderate weight is essential for hormonal health, as obesity is strongly
associated with hormonal imbalances that can impair insulin sensitivity and
fertility.
)
4. Take
care of your gut health
Your
gut contains more than 100 trillion beneficial bacteria that produce many
metabolites that can have a positive and negative impact on hormone health (24, 25).
Your
gut microbiome regulates hormones by regulating insulin resistance and satiety (25, 26).
For
example, when your gut microbiome ferments fiber, it produces short-chain fatty
acids (SCFAs), such as acetate, propionate, and butyrate. Both acetate and
butyrate help control weight by increasing calorie burning, thereby helping to
prevent insulin resistance (24, 27).
Acetate and butyrate
also regulate satiety by increasing the satiety hormones GLP-1 and PYY. （24, 27）。
Interestingly,
studies have shown that obesity may alter the composition of the gut
microbiome, thereby promoting insulin resistance and inflammation. （24, 28）。
In
addition, lipopolysaccharides (LPS) — components of certain bacteria in the gut
microbiome — may increase the risk of insulin resistance. Obese people seem to
have higher levels of circulating LPS (24, 29).
Here are some tips to
improve your gut bacteria, which can have a positive effect on your hormones.
Summary: a
healthy gut microbiome can positively influence hormones by regulating appetite
and reducing insulin resistance.
5. Reduce your sugar intake
Minimizing your intake
of added sugars may help optimize hormone function and avoid obesity, diabetes,
and other diseases.
Single candy sugars are found
in a variety of sugars, including up to 43% honey, 50% refined table sugar, 55%
high-fructose corn syrup, and 90% agave (30, 31, 32).
In addition,
sugar-sweetened beverages are a major source of added sugar to the western
diet, and fructose is commonly used in soft drinks, fruit juices, sports and
energy drinks. （30）。
Fructose intake in the United
States has grown exponentially since around 1980, and studies have consistently
shown that consuming added sugar promotes insulin resistance — regardless of
total calorie intake or weight gain. （30, 33, 34）。
Long-term intake of
fructose is associated with disruption of the gut microbiome, which can lead to
other hormonal imbalances. （35）。
What's more, fructose
may not stimulate the production of the satiety hormone leptin, leading to
reduced calorie burning and increased weight gain (33).
Therefore, reducing the
intake of sugary drinks and other added sugar sources may improve hormonal
health.
Summary: a
high-sugar diet has been shown to promote insulin resistance, disrupt the gut
microbiota, and reduce leptin production. Therefore, reducing sugar intake may
contribute to hormonal health.
6. Try stress reduction techniques
Stress can damage your
hormones in many ways.
The hormone cortisol is
known as the stress hormone because it helps your body cope with long-term
stress.
Your body's response to
stress activates a series of events that lead to cortisol production. Once the
stressor has passed, the reaction is over. However, chronic stress impairs the
feedback mechanisms that normalize the hormonal system (36).
Therefore, chronic
stress causes cortisol levels to remain elevated, which stimulates appetite and
increases your intake of sugary and fatty foods. This, in turn, can lead to
excessive calorie intake and obesity (36, 37, 38).
In addition, high
cortisol levels can stimulate gluconeogenesis — which produces glucose from
non-carbohydrate sources —, which can lead to insulin resistance. （38）。
Notably, studies have
shown that you can lower cortisol levels through stress-relieving techniques
such as meditation, yoga, and listening to relaxing music (39, 40, 41).
Try to spend at least
10-15 minutes a day on these activities, even if you don't feel like you have
time.
Summary: engaging
in meditation, yoga, and other soothing activities may help normalize stress
hormone cortisol levels.
7. Eat healthy fats
Adding high-quality
natural fats to your diet may help reduce insulin resistance and appetite.
Medium-chain
triglycerides (MCTs) are unique fats that are less likely to be stored in
adipose tissue and are more likely to be absorbed directly by the liver and
used immediately as energy, promoting calorie burning. （42）。
MCTs are also less
likely to promote insulin resistance (42).
In addition, healthy
fats such as omega-3 help improve insulin sensitivity by reducing inflammation
and pro-inflammatory markers. （43, 44, 45）。
In addition, studies
have shown that omega-3 may prevent cortisol levels from increasing during
chronic stress periods (46, 47, 48).
These healthy fats are
found in pure MCT oils, avocados, almonds, peanuts, macadamia nuts, hazelnuts,
fatty fish, olive oil, and coconut oil (42).
Summary: eating
healthy fats may help lower levels of insulin resistance and the stress hormone
cortisol.
8. Get consistent, high-quality sleep
No matter how nutritious
your diet is, or how consistent your exercise routine is, adequate restorative
sleep is essential for optimal health.
Sleep deprivation is
associated with imbalances in many hormones, including insulin, cortisol,
leptin, auxin-releasing peptide, and HGH. （49, 50, 51, 52）。
For example, sleep
deprivation not only impairs insulin sensitivity, but sleep deprivation is
associated with a 24-hour increase in cortisol levels, which can lead to
insulin resistance. （49, 50, 53）。
In fact, a small study
of 14 healthy adults found that limiting sleep 5 nights reduced insulin
sensitivity by 25% (54).
In addition, studies
have consistently shown that sleep deprivation leads to increased
auxin-releasing peptides and decreased leptin levels. （49, 50）。
In a review of 21
studies in 2, 250 people, people assigned to the short sleep group had higher
auxin-releasing peptide levels than those who received the recommended amount
of sleep. （55）。
In addition, your brain
needs uninterrupted sleep to complete all five stages of each sleep cycle. This
is especially important for the release of growth hormone, which occurs
primarily during deep sleep at night (56).
To maintain optimal
hormonal balance, ensure at least 7 hours of quality sleep per night.
Summary: sleep
deprivation has been shown to lower satiety hormones, increase hunger and
stress hormones, and increase insulin resistance.
9. Follow a high-fiber diet
Fiber is essential for a
healthy diet.
Studies have found that
it can increase insulin sensitivity and stimulate hormone production to make
you feel full (57, 58, 59).
Although soluble fiber
tends to have the strongest effect on appetite by increasing satiety hormones,
insoluble fiber may also play a role. （59）。
Your gut microbiome
ferments soluble fiber in the colon, producing SCFA that stimulates the release
of the satiety hormones PYY and GLP-1 (57).
Therefore, try to eat
several high-fiber foods every day.
Summary: high
fiber intake is associated with improved insulin sensitivity and hormones that
control hunger, satiety, and food intake.
10. Consider following a mediterranean diet
Estrogen is a hormone
involving female and male reproductive health, blood sugar balance, bone and
heart health, immunity, and brain function. （60, 61）。
However, too low or too
high estrogen levels have been linked to acute and chronic health conditions,
including obesity, metabolic disorders, and various cancers. （60, 61）。
However, dietary choices
may lead to changes in estrogen levels.
Studies have shown that
the western diet —, which consists mostly of refined sugar and animal products
— is associated with higher levels of estrogen, which are risk factors for
breast and ovarian cancer. （61, 62, 63, 64, 65）。
Conversely, following a
mediterranean-style diet rich in whole grains, seeds, fish, legumes, and
cruciferous vegetables such as broccoli and cauliflower may help lower estrogen
levels, thereby reducing the risk of cancer. （62）。
Similarly, long-term
adherence to the mediterranean diet may reduce the risk of breast cancer during
and after menopause – stages characterized by low estrogen levels. （66, 67）。
Researchers believe that
this diet increases your intake of protective plant compounds such as
polyphenols and lignans (62).
Summary: replacing
a diet rich in red meat, processed and refined foods with a mediterranean-style
diet rich in whole grains, legumes, and fish may help control estrogen levels.
Conclusion
Your hormones touch on
all aspects of your health. You need a very specific amount to make your body
function optimally.
Hormonal imbalances may
increase your risk of obesity, diabetes, heart disease, and other health
conditions.
While aging and other
factors that affect hormones are beyond your control, there are a few steps you
can take to help manage your hormone levels.
Eating nutritious foods,
exercising regularly, and participating in other health-promoting behaviors,
such as meditation and getting enough sleep, can go a long way toward improving
hormonal health.