Hormonal imbalance is a common condition and has been linked to everything from infertility to depression.There are both natural and medical ways to balance hormones.Simple changes to your diet and lifestyle could help.If you suspect a problem, you should speak with your doctor.
Step 1: To promote sex hormone balance, include zinc-rich foods or supplements.
It's important to have zinc for balancing your sex hormones.A zinc-rich food should be eaten every day.Dark chocolate is high in zinc.
Step 2: To improve the flow of hormones, eat foods with high levels of Omega 3.
Omega 3 fatty acids make it easier for hormones to reach their destinations in the body.There are some good foods to include.
Step 3: Excess estrogen can be eliminated if you get more fiber in your diet.
Excess estrogen is caused by fiber binding itself to it.Your body needs this to clear the excess estrogen from it's system.Whole grains, fruit, vegetables, beans, nuts, and Broccoli are high-fiber foods.
Step 4: You should include foods that boost the hormones.
Most people get plenty of iodine in their diet without taking supplements.Brazil nuts, tuna, crab, and lobster are some of the foods you should include in your diet if you have any concerns.Milk, eggs, salmon, and mushrooms are good sources of vitamins D and B12
Step 5: Limit raw cruciferous veggies and soy to promote health.
If you eat too much of these foods, they may interfere with your hormones.Limit your intake to 1 or 2 portions per week.cruciferous veggies and soy can be found in a variety of products.
Step 6: It's a good idea to steer clear of processed, fried, and sugary foods.
These foods are more likely to cause a hormonal imbalance.cookies, chips, and crackers are examples of foods to avoid.
Step 7: If you want to prevent female hormonal imbalances, avoid alcohol and coffee.
Coffee and alcohol can affect a woman's hormonal balance, and this may contribute to infertility.Decaffeinated coffee, tea, and drinks are better.For example, you could swap your morning coffee for a cup of decaffeinated tea or herbal tea.Try making yourself a non-alcoholic drink at your next social function, such as a glass of club soda with a splash of cranberry juice and a lime wedge.
Step 8: Try not to eat or drink for a while.
It is possible to abstain from eating food for a set period of time, whether it is 1-2 days a week or not eating during the day.It can help balance your hormones when you fast.
Step 9: Sleep for 7 to 9 hours.
If you don't get enough sleep, you may end up with a hormonal imbalance.If you stay up late, start going to bed a little earlier.If you go to bed at 11:30 pm and wake up at 6 am, then move your sleep time back to 10:30 so that you get at least 7 hours.You can get the best sleep if you sleep in the dark.It is possible to make a daily routine of going to bed and waking up at the same time.
Step 10: relaxation techniques can be used to manage stress.
It is possible that stress contributes to a hormonal imbalance.If you want your stress levels to be under control, you need to relax at least 15 minutes per day.There are some effective ways to relax.
Step 11: You can exercise.
The hormones that control hunger, stress, and metabolism are regulated by regular exercise.Go for a walk, ride your bike, take aerobics classes, or do other forms of exercise that you enjoy.Even small amounts of exercise count.Try taking a brisk 10-minute walk, dancing around your living room for 10 minutes, or doing squats and jumping jacks during commercial breaks.
Step 12: Maintaining a healthy body weight is important.
If you are overweight or obese, this could be affecting your hormones.Maintaining a healthy body weight can help balance hormones.This is a good strategy for you if you talk to your doctor first.If you are overweight or obese, you can check your body mass index with an online calculator.Stress and increased sugar intake can cause you to gain weight.Eliminate sugars from your diet and manage your stress levels.
Step 13: You should talk to your doctor if you think you have a problem with hormones.
If you have a hormonal imbalance, your doctor can run tests to detect it.Your hormonal imbalance may be caused by an underlying deficiency.If you are deficient in iodine, you may have a problem with your thyroid.
Step 14: You can start with an oral contraceptive.
Birth control is more than just stopping reproduction.The synthetic hormones contained in the pills are capable of balancing out high and low levels of hormones.If this is an appropriate treatment for you, ask your doctor.There are risks and possible side effects to taking birth control.Discuss these with your doctor before you make a decision.
Step 15: You should go on the menopausal hormone replacement therapy.
Over-the-counter hormone supplements are equivalent to hormone replacement therapy.A progestin-estrogen combination is sometimes used to treat menopausal women.You can take hormones in the form of pills, a patch on the skin, or a cream.There are some common side effects of hormone replacement therapy.
Step 16: Ask about testosterone therapy.
If you have low testosterone, testosterone therapy may be an option.Sleep problems, weight gain, depression, and reduced libido can be caused by low testosterone in men.Talk to your doctor about testosterone replacement therapy if you have been experiencing these symptoms.Your doctor will need to run testosterone tests to confirm the issue.There are risks to taking testosterone, such as enlarged prostate, sleep apnea, decreased sperm count, and enlarged breasts.Discuss the risks with your doctor.
Step 17: Discuss anti-depressants with your doctor.
Serotonin levels drop in response to low estrogen levels, which is why most antidepressants work.Some have proved to be effective in reducing hot flashes.If you are experiencing symptoms of depression because of your hormones, you might consider taking an anti-depressant.It is important to keep in mind that antidepressants may have other side effects.Discuss these with your doctor to find out if antidepressants are right for you.