Advertising
Advertising

How Hormonal Balance Can Bring Tremendous Changes To Your Health

How Hormonal Balance Can Bring Tremendous Changes To Your Health

When it comes to hormonal imbalance, our minds go straight to teens going through puberty, women who are pregnant or having their period. We envision uncontrollable emotions that usually involve crying, anger and frustration, but in fact, this is a huge misconception as a hormonal imbalance can affect both men and women and can be the underlying cause for a lot of our health issues without us even knowing it.

Hormones play a major role in the way we feel, act and think so when we suffer from health issues or are looking to improve ourselves through losing weight or enhance cognitive skills, the first thing to take a look at is how our hormone balance is shaping up.

What Are The Symptoms of a Hormonal Imbalance?

Hormones are the chemical messengers that travel via our blood streams to our tissues and organs, and tell them what to do and how to function. In essence, the hormone balance in our bodies is very sensitive. That is why an imbalance can affect us greatly and manifest as common health issues and more stubborn ones such as easy weight gain.

Advertising

The most common indicators are:

  • Headaches: regular headaches or migraines.
  • Mood swings: these aren’t just apparent in menstruating and pregnant women, men often get mood swings that could be attributed to a hormone imbalance including anxiety, irritability and depressive episodes.
  • Weight gain: Men who gain weight easily around their abdomen, hips and breast area could be indicating they have a hormonal imbalance.
  • Sweating: hot flushes and finding you sweat a lot more either during the day or night can be a sign.
  • Cravings: constant cravings of a certain food or food group.
  • Digestion problems: feeling bloated or gassy after eating, stomach problems and slow digestion.
  • Insomnia and poor sleep patterns: the inability to sleep soundly and deeply could be down to cortisol imbalances that lead to difficulties in getting a good night’s rest.
  • Memory loss: a hormonal imbalance can affect the way our brains function and can lead to forgetfulness.
  • Fatigue: energy levels can take a significant dive and you are left feeling constantly tired throughout the day.

Most of these symptoms can be found equally in both men and women and it’s due to either the under-production or overproduction of different hormones at one time. In women, estrogen and progesterone are the common hormones affected while in men it’s usually either a testosterone deficiency or excess estrogen. Both can cause specific symptoms such as painful breasts, low blood sugar and even infertility and cysts in women, with hair loss, erectile dysfunction and loss of muscles mass in men.

What Are The Common Causes of Hormonal Imbalance?

  • Lack of exercise: regular exercise keeps our hormones in check and lowers the risk of a cortisol imbalance caused by stress.
  • Sedentary lifestyle: sitting down too much in the space of a day such as at work on a computer and sitting watching TV for hours can wreak havoc for our hormones.
  • Diet: what we eat and drink on a regular basis weighs heavily on how our hormone’s function.
  • Being overweight: obesity and weight issues can put our hormones out of whack.
  • Genetics: sometimes it can be down to good old genetics which makes us more prone to hormone imbalances.

How To Combat a Hormonal Imbalance With Diet and Exercise

It’s important to visit a doctor to eliminate any further causes to your health issues. But if you find your headaches are getting worse or you feel generally down or irritable on a regular basis, then it’s worth changing your diet and exercise regime to see if it makes a difference.

Advertising

1. Eat Healthy Fats

Healthy fats such as coconut oil and fats found in avocados and fish can help towards putting your hormones back on track. Our bodies need various fats to create hormones so don’t restrict fat in your diet but try to eat more healthy alternatives rather than saturated. Healthy fats boost anti-inflammatory levels, promote weight loss and boosts metabolism.

Omega-3 and omega-6 fats are also essential for hormone production but it’s important to get a certain balance of both. Omega-3 is found in fish, nuts, seeds and legumes and can be eaten on a regular basis. Omega-6 should be avoided a bit more but can be taken in the form of GLA (gamma-linoleic acid) which can be found in supplements such as primrose oil.

2. Exercise Regularly

Exercising is crucial for a healthy lifestyle but when it comes to our hormones, it’s one of the best ways to keep a good balance. It reduces inflammation, lowers stress levels, boosts metabolism, promotes better sleep and regulates your appetite with all of these helping to level out any imbalance we may have.

Advertising

Doing short but high-intensity interval workouts are best but be careful not to over do it – a burst of exercise rather than a long, drawn-out session is enough to ignite the right amount of hormone production all round.

3. Reduce Intake of Caffeine, Alcohol and Carbs

Caffeine and alcohol can really affect the brain and the way it produces hormones. Stimulants stay in our system for up to 6 hours increasing heart rate with caffeine being able to up your cortisol levels and causing imbalances. Alcohol affects the liver which is a major organ for hormone production so try to limit the amount of alcohol you consume.

Carbohydrates have a huge impact on insulin production which, in turn, affects the way your hormones travel around the body. Avoid carb-heavy meals and watch your sugar intake.

Advertising

4. Beware of Milk and Beef Products

While these products are healthy to eat, it’s important to be aware that many farmers these days inject growth hormones to their cattle in order to boost production. Make sure you choose organic milk and beef products to ensure they are free from artificial hormones that can disrupt your own.

8-signs-you-have-a-hormonal-imbalance-infographic

    More by this author

    Jenny Marchal

    Freelance Writer

    Success In Reaching Goals Is Determined By Mindset How to Save a Bunch of Money Easily With This Simple Challenge 11 Killer Ways To Get Rid Of Roaches Without Harming You If You Understand These 5 Rules In Psychology, You Can Live A Much Easier Life How To Get Over Someone You Deeply Love

    Trending in Health

    1 How to Find Weight Loss Meal Plans That Work for You 2 14 Healthy Easy Recipes for People on the Go 3 How to Manage Anxiety: Sound Advice from a Mental Health Expert 4 How to Start Eating Healthy No Matter How Old You Are 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

    Advertising

    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

    Advertising

    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

    Advertising

    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    Advertising

    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

    Read Next