Do not forget that any solutions to balance hormones for children, women or men (subject only to the consultation of your doctor). Thank you.
First: The signs of imbalance Hormone
Second: Steps to rebalance your hormones
Love your gut
According to research published in the Journal of Medicinal Food in 2014, many hormones are actually produced by beneficial bacteria in the gut (microbiome). Help keep your gut healthy by eating a balanced diet abundant in fruits, vegetables, and whole foods. Add fermented foods like kefir, kombucha, miso, sauerkraut, and kimchi to your diet, which have been shown to increase the number of friendly bacteria in your gut.
Take magnesium
This essential mineral of magnesium is a muscle relaxant, and is known to help reduce stress and tension, and promote better sleep. It is known to be beneficial in relieving PMS and menstrual cramps as well. A study conducted by the University of Edinburgh in 2015 reported that magnesium also helps regulate body clocks, stabilizing the secretion of hormones throughout the day and night.
Focus on sleep
Good sleep helps us control stress hormones and hunger, while poor sleep is linked to higher levels of the stress hormone cortisol in the morning. Aim for eight hours of sleep each night, sleep in a dark, cool room, and try a tincture of valerian and hops, which have been shown to promote deep sleep. Avoid drinking caffeine and alcohol in the evening as well.
Try transformers
This group of herbs may help the body adapt to stress and regulate hormones. They are known to help stabilize blood sugar and insulin, improve mood and support adrenal and thyroid function, a trial conducted by Indian scientists in 2012, and a review of the evidence conducted by the Swedish Herbal Institute in 2010, found that Siberian ginseng, ashwagandha, and rhodiola are particularly useful in managing stressful situations. Several studies have also shown that agnus castus is effective in treating PMS and period symptoms. and what is perimenopause
Make time to exercise
Experts agree that being more active can regulate mood and energy levels. It is great for relieving discomfort and can help relieve PMS. Aim for a minimum of 150 minutes of moderate-intensity exercise per week.
Get B vitamins
B group vitamins play a key role in mood and energy. Taking a B-complex supplement can help regulate stress hormones.
Eat the right fats
Short-, medium- and long-chain essential fats are essential for hormone production. Eating a variety may reduce inflammation, increase metabolism, and keep your weight in check. Include coconut oil, olive oil, avocado as well as oily fish (salmon, mackerel, trout) flaxseed and oil, or take omega-3 supplements daily. I found evidence published in the American Journal of Nutrition clinical studies in 2016 showed that omega-3 could have an effect on ovulation and female fertility.
Follow a diet rich in fiber
Fiber is essential to a healthy diet, and studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full, although soluble fiber tends to have the strongest effects on appetite by increasing fullness hormones, however, insoluble fiber may also play an important role. The Role of Your Gut Microbiome Ferments soluble fiber in the colon, producing SCFAs that stimulate the secretion of the fullness hormones PYY and GLP-1. As such, try to eat several high-fiber foods each day.
Consider following the Mediterranean diet
Estrogen is a hormone involved in both female and male reproductive health, as well as blood sugar balance, bone and heart health, and immune and brain function. However, very low or very high estrogen levels have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various types of cancer. However, dietary choices may contribute to changes in your estrogen levels, as research suggests that the Western diet — which consists mainly of refined sugars and animal products — it is associated with higher levels of estrogen, which is a risk factor for breast and ovarian cancer, on the contrary. A Mediterranean-style diet rich in whole grains, seeds, fish, legumes, and cruciferous vegetables such as broccoli and cauliflower may help reduce estrogen levels, Hence, the risk of cancer. Likewise, long-term adherence to the Mediterranean diet may reduce breast cancer. The risk of cancer during and after menopause - stages characterized by a decrease in estrogen levels, researchers believe this diet increases your intake of protective plant compounds such as polyphenols and lignans.
summary
Replacing a diet high in red meat, processed and refined foods with a Mediterranean diet rich in whole grains, legumes and fish may help you manage your estrogen levels.
Maintain a moderate weight
Weight gain is directly linked to hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health. Obesity is closely linked to the development of insulin resistance, while losing excess weight is linked to improving insulin resistance and reducing the risk of diabetes and heart disease. Obesity is also linked to hypogonadism, it is a decrease or decrease in the secretion of hormones from the testicles or ovaries. In fact, this condition is considered one of the most important hormonal complications of obesity in men. This means that obesity is closely related to low reproductive testosterone levels in men and contributes to lack of ovulation in women, both of which are common causes of infertility. However, studies suggest that weight loss may reverse this condition. Eating within your personal calorie range can help you maintain hormonal balance and a moderate weight
summary
Maintaining a moderate weight is essential for healthy hormones, as obesity is closely linked to hormonal imbalances that may impair insulin sensitivity and fertility
Eat enough protein at each meal
Consuming adequate amounts of protein is very important. Not only does protein provide essential amino acids that your body cannot make on its own, but your body also needs it to produce protein-derived hormones – also known as peptide hormones, as your endocrine glands make these hormones from amino acids. Peptide hormones play an important role in regulating many physiological processes, such as growth, energy metabolism, appetite, stress, reproduction, for example, protein intake affects hormones that control appetite and food intake, communicating information about energy status to your brain, and research has shown that protein intake reduces 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) in one 3-month study in 156 adolescents with obesity. A high-protein breakfast has been associated with by increasing levels of PYY and GLP-1, resulting in weight loss due to increased feelings of fullness. Experts recommend eating at least 20-30 grams of protein per meal. You can do this by including protein-rich foods such as eggs, chicken breasts, lentils, or fish in every meal.
Lower sugar intake
Minimizing added sugar intake can help balance hormones. Eating added sugar promotes insulin resistance, and fructose intake is linked to disruptions in the gut microbiome, ultimately leading to hormonal imbalances.
Reduce stress
Stress can significantly harm the body’s hormones in many ways. Work to decrease and manage your daily stress.
Swap Carbs for Healthy Fats
Foods that balance hormones include a variety of fat-containing foods that provide short-, medium- and long-chain fatty acids. Your body needs various types of fats to create hormones, including saturated fat and cholesterol.
Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism and promote weight loss.
Healthy fats have the opposite effect of refined carbohydrates, which lead to inflammation and can mess with the balance of your hormones.
My four favorite sources of anti-inflammatory, healthy fats include coconut oil, avocados, grass-fed butter and wild-caught salmon.
Coconut oil uses are plentiful. For example, coconut oil (or cream/milk) has natural antibacterial and fat-burning effects.
Avocado benefits include improving heart health, lowering inflammation, controlling your appetite, and contributing to your daily intake of fiber and nutrients, such as potassium.
Salmon nutrition is also impressive. It’s one of the best sources of omega-3 fatty acids, which are known to lower inflammation and help with cognitive functions. Omega-3 fatty acids are a large component of brain-cell membranes and are important for cell-to-cell communication in the brain. Research shows that omega-3 fatty acids help protect against hippocampal neuronal loss and reduce pro-inflammatory responses.
What food causes hormonal imbalance? It’s best to limit or avoid added sugar, processed carbs and refined vegetable/seed oils.
Here’s a rule of thumb: Steer clear from oils high in omega-6 fats (safflower oil, sunflower, corn, cottonseed, canola, soybean and peanut), and load up on rich sources of natural omega-3s instead (wild fish, flaxseed, chia seeds, walnuts and grass-fed animal products).
There is a type of omega-6 fat that you want to get in your diet called gamma-linoleic acid (GLA). GLA can be taken in supplement form by using evening primrose oil or borage oil, and it’s also found in hemp seeds. Studies show supplementing with GLA can support healthy progesterone levels.
Evening Primrose Oil
Evening primrose oil contains omega-6 fatty acids, such as GLA, that support overall hormonal function. Supplementing with evening primrose oil can help relieve premenstrual and PCOS symptoms. It also helps to create a healthy environment for conception.
Vitamin D
What is the best vitamins to take for hormonal imbalance? Vitamin D is definitely one of them, since it almost acts like a hormone inside the body and has important implications for keeping inflammation levels low.
This is why people who live in dark areas often suffer from seasonal depression and other health problems unless they supplement with vitamin D. Sunshine is really the best way to optimize vitamin D levels because your bare skin actually makes vitamin D on its own when exposed to even small amounts of direct sunlight.
Most people should supplement with around 2,000–5,000 international units daily of vitamin D3 if they live in dark areas, during the winter and on days when they’re not in the sun.
Bone Broth
Bone broth soothes the digestive system and supplies the body with nutrients that can be easily absorbed. Consuming bone broth or protein powder made from bone broth is especially beneficial to your health because it contains healing compounds like collagen, proline, glycine and glutamine, which have the powder to boost your overall health.
Probiotics
Probiotics are healthy bacteria that can actually improve your production and regulation of key hormones like insulin, ghrelin and leptin. They can also aid in repairing your gut lining, which in turn can balance your hormones.
When undigested food particles, like gluten, for example, leak through your gut into your bloodstream, it leads to disease-causing inflammation that impacts the entire body — especially glands like the thyroid that is very susceptible to heightened inflammation. Most people with leaky gut have an a deficiency of probiotics in their guts.
To consume more probiotics, you can both add fermented foods to your diet (such as yogurt, kefir, sauerkraut, etc.) and take probiotic capsule supplements.
Adaptogen Herbs
Adaptogen herbs are a unique class of plants that promote hormone balance and protect the body from a wide variety of diseases, including those caused by excess stress. In addition to boosting immune function and combating stress, research shows that various adaptogens — such as ashwagandha, medicinal mushrooms, rhodiola and holy basil — can help:
Improve thyroid function
Lower cholesterol naturally
Reduce anxiety and depression
Fight brain cell degeneration
Stabilize blood sugar and insulin levels
Support adrenal functions
Ashwagandha, in particular, can be extremely effective at balancing hormones. It benefits thyroid function because it promotes the scavenging of free radicals that cause cellular damage.
Ashwagandha can be used to support a sluggish or overactive thyroid, and it can also help to overcome adrenal fatigue. Your adrenals can become overtaxed when you experience too much emotional, physical or mental stress, leading to the disruption of hormones like adrenaline, cortisol and progesterone.
Holy basil, which is also known as tulsi, helps regulate cortisol levels, thereby working as a natural remedy for anxiety and emotional stress. Studies show that holy basil can also protect your organs and tissues against chemical stress from pollutants and heavy metals, which are other factors that can lead to hormone imbalance.
Mushrooms
Functional mushrooms support the body’s ability to adapt to stress and promote immune system modulation. These mushrooms have been used for over 2,000 years in Traditional Chinese Medicine (TCM) and are chock-full of beneficial compounds, including polysaccharides and polysaccharide peptides, beta-glucans, glycoproteins, and triterpenes that also support gut health, metabolic health and more.
Clary Sage
Clary sage helps balance estrogen levels because it contains natural phytoestrogens. It can be used to regulate your menstrual cycle, relieve PMS symptoms, treat infertility and PCOS, and even reduce the chances of uterine and ovarian cancer.
It also serves as a natural remedy for emotional imbalances, like depression and anxiety. Diffuse three to five drops of clary sage to help balance hormone levels and relieve stress.
To ease cramps and pain, massage five drops of clary sage with five drops of coconut oil into your stomach and any other area of concern.
Fennel
Problems with your gut health have been found to cause autoimmune reactions, including thyroid disorders. Use fennel essential oil to relax your body, improve your digestion and gut health, boost your metabolism, and reduce inflammation. You can rub two drops of fennel into your stomach or add one to two drops to a class of warm water or tea to take it internally.
Lavender
Lavender oil promotes emotional balance, as it can help treat anxiety, depression, moodiness and stress. It can also be used to promote restful sleep, which helps balance your hormone levels as well. Diffuse five drops of lavender oil at home, add five drops to a warm water bath, or apply three drops topically to your temples, back or neck or wrists.
Sandalwood
Sandalwood essential oil can be used to increase your libido, reduce stress, promote relaxation, boost mental clarity and even help you relax. The powerful fragrance triggers peaceful feelings and results in the overall reduction of stress that can lead to hormone imbalances.
Inhale sandalwood directly from the bottle, diffuse it at home, or apply two to three drops to your wrists and bottoms of the feet.
Third: Avoid these foods as they reduce hormone balance
Avoid: Caffeine
Here's another reason to give up your cup of coffee. For the same reason we should do that for which we consume it - because it brings us out of our slumber. Caffeine increases cortisol production in the body. Cortisol is a stress hormone that is highest in the morning and lowest in the evening. Caffeine increases cortisol levels whenever it is ingested, and this puts the body on high alert. Drinking too many energy drinks (they are also high in caffeine) or drinking too many cups of coffee can mess with your hormones.
Avoid: Sugars
This is probably one of the worst hormone-busting foods. Sugar in the body causes insulin levels in the body to rise. Insulin is responsible for metabolizing the sugar consumed. Excessive intake of sugary sweets over a period leads to suppression of leptin and ghrelin sensitivity, these two hormones indicate satiety and control appetite. So every time you go to buy that bag of candy or that piece of chocolate, you are moving towards type 2 diabetes and obesity.
Processed and refined foods
Gluten and sugar are one of the worst combinations for anyone. They both increase inflammation, stress the adrenal glands, and increase susceptibility to autoimmune diseases. Cookies, biscuits and bread are all wrong for your health. She gains weight, Processed and refined foods, gluten and sugar are one of the worst combinations for anyone. They both increase inflammation, stress the adrenal glands, and increase susceptibility to autoimmune diseases. Cookies, biscuits and bread are all wrong for your health. She gains weight.
Dairy products
Many people cannot digest dairy products easily. Milk is the worst culprit among everyday foods for wreaking havoc on hormones. It can cause inflammation in the gut and irritate the system. Many people with lactose intolerance begin to suffer from stomach and digestive problems when eating dairy products, drinking too much milk can raise triglyceride levels and cause diabetes. Milk also contains growth hormone, which negatively affects the liver. It even leads to increased sebum production and increases acne in those who are prone to skin problems.
Soy products
Soy milk, tofu, and other forms of soy are okay in small amounts, but when consumed over a period in large amounts, they can lead to unlimited cell growth and even breast cancer. This is because soy is chemically similar to estrogen in its structure, excessive soy intake makes the body think it has enough estrogen when it doesn't and can lead to reduced or even complete cessation of ovulation. It can also lead to thyroid problems. It should be noted here that soybeans are one of the most toxic crops because they are highly genetically modified. It contains a lot of pesticides, and this also makes it a food that messes with your hormones.
Certain vegetables
Nightshade vegetables like brinjal, pepper, potatoes and tomatoes are harmful to the system as they cause inflammation. The same goes for cruciferous vegetables like cauliflower, broccoli, and kale. Both groups of vegetables affect an individual's thyroid health. You can eat these vegetables in moderation but eating too much of them regularly can lead to hypothyroidism or even iodine deficiency.
Stevia
In ancient times, stevia was used to prevent pregnancy. In its new avatar, it is used as a sugar substitute. Research is ongoing on its health effects, but there is a possibility that it can cause changes in the health of the body's hormones and can be considered one of the "bad hormone foods" that mess with the body's functions.
Fifth: take care of:
Premature puberty of the gonads
There are two types of precocious puberty of the gonads, and they have different causes. and this is:
Gonadotropin-dependent puberty
This type of puberty is caused by the pituitary gland making FSH and LH, which tell the testicles to produce testosterone. This can be caused by tumors, radiation, or trauma to the central nervous system, or it can be idiopathic. This means that we have not found the cause of precocious puberty of the gonads.
Gonadotropin-independent puberty
This type of puberty is caused by the testicles working on their own or exposure to medications or products that have hormones in them.
1. Environmental chemicals as a major factor
Although there are different scientific explanations for the increasing number of precocious puberty, the influence of environmental chemicals deserves special attention. In particular, chemicals that mimic estrogen, the "sex bender" found in many products. It leaks easily, contaminating everything around it, including foods and liquids.
The New York Times explains the results of several animal studies that have demonstrated that certain environmental chemicals are capable of inducing premature maturation of the body. Endocrine disruptors such as estrogen mimetics or "xeno-estrogens" are of particular concern. They can change the timing of puberty by acting like steroid hormones.
Scientists cannot examine the direct effects of these chemicals on children for obvious reasons. Therefore, they resort to "natural experiments".
For example
in 1973, a Michigan cattle rancher accidentally ate pills laced with PBB-contaminated flame retardants—a chemical that mimics estrogen. Daughters of pregnant women who ate contaminated meat and drank contaminated milk got their period much earlier than their peers.
Although this is just one accidental experiment, the truth is that we are surrounded by hormone-disrupting chemicals every single day, which makes us part of a somewhat "secret experiment." The industrial petrochemical that acts as a synthetic estrogen, Bisphenol A, can be found in the linings of plastic and tin cans, in cash register receipts, and in dental sealants. The EWG ran lab tests that revealed the presence of Bisphenol A, along with 230 other chemicals, in the cord blood of 90% of newborns tested. The New York Times explains its concern about the impact of the various estrogen mimetics we are exposed to simultaneously, and on a regular basis.
It's unclear what these chemicals, which mimic the natural hormones in our bodies, do to the development of a fetus or infant exposed to them. They can cause major changes in an adult's body, so we can only imagine what they cause during the most vulnerable period of human development - as a fetus and infant.
Unfortunately, Bisphenol A is just one example. Another one is the group of industrial chemicals that make plastics more flexible and resilient, such as polyvinyl chloride (PVC). It is one of the most prevalent endocrine disruptors, and is included in all kinds of products such as food packaging, detergents, shower curtains, and beauty products such as hair spray, nail polish, deodorants, shampoos, and perfumes.
The pesticide decomposition product DDT, commonly known as DDE, and PCBs are other environmental chemicals linked to early sexual development in girls. These chemicals are known to interfere with or mimic sex hormones.
Other chemicals that fall into this dangerous category are perfluorooctanoic acid (PFOA), which is included in nonstick cookware, and fluoride, which is found in most of America's water supply. Animal research has discovered that exposure to fluoride leads to lower levels of circulating melatonin, which in turn leads to early puberty in the female animals tested.
A study recently published in the journal Human Reproduction suggests that girls who are prenatally exposed to certain chemicals found in cosmetics and other toiletry products may slip into precocious puberty sooner than their peers who are not exposed to them in the same way. The study, which followed 338 children from birth through adolescence, linked early puberty to phthalates used in soaps, shampoos and perfumes, parabens used as cosmetic preservatives, and phenols such as triclosan.
These substances also increase the risk of heart disease and cancer
Chemicals capable of affecting the rate of reproductive development can also affect other growth processes that are sensitive to hormones.
MSD Manuals discovered that 99% of breast cancer tissue samples contained paraben esters. These chemicals mimic estrogen - the hormone responsible for puberty, as well as in the development of breas
finally: Hidden Endocrine Disruptors in Household Products
What Is the Endocrine System?
We know that the endocrine system is a group of glands that release hormones to activate a set of target cells that then connect to specific receptors. According to the Endocrine Society, EDCs are dangerous because they can “trick a receptor by mimicking a hormone, which can turn on a hormone response and inappropriately trigger hormonal processes. Or they can bind to a hormone’s receptor and block activation, preventing appropriate hormonal processes from taking place.”
How Bad Are the EDCs in Common Household Products?
“Some people say, ‘Well, you’re putting these products on your skin, and your skin is a good barrier.’ But some of these products have really meaningful effects," says Nicole Acevedo, Ph.D., a reproductive and environmental health scientist. She is formerly the principal scientist at BeautyCounter, a clean beauty supplier, and was responsible for creating the methodology for makeup to be considered safe for use.
“The average woman uses 12 products a day, while men use five or six and teens use even more,” says Acevedo. “What if one product has parabens (an EDC), but you use 12 of those a day? You’ll have a bigger exposure. The danger is the additive effect and everyday exposure.
"The key is to think about their impact during critical windows of development, including pregnancy (when high exposure rates could create irreversible damage on a fetus), with newborns, and during puberty," she says.
According to a recent study, women and men of color have even more exposure due to EDCs found in straightening and other hair care products typically used on Black hair.
You may already know of some of the most dangerous EDCs, such as DDT, the chemical used for pest control, and lead. Unfortunately, EDCs in beauty products are lesser known, and unregulated in the United States.
“Technically they’re under the FDA purview, but they're actually not regulated," says Acevedo. "Currently the US has 11 ingredients that are restricted versus the 1,300 in the European Union which have been banned for use since 2009.”
So what can consumers look for? Below is a list of a few of the hazardous EDCs to be mindful of when shopping for beauty products.
Parabens
The first in the list of EDCs is probably one of the most commonly known: parabens. They are used as a preservative in makeup, lotion, hair care products, shaving creams, toothpaste, suntan products, personal lubricant, and some deodorants.
Studies on parabens have shown that it can signal testicular cells to die early, which can lead to male infertility. Parabens have also been found in breast cancer tissue, though they are not directly linked to causing breast cancer.
Many products bear the “paraben-free” label, making it easy to spot the right products on the shelf. Consumers can also avoid them by looking for the word “paraben” at the end of the words in the ingredients, such as methylparaben and propylparaben.
The bad news is that in fragrances there is little regulation, and fragrance companies have been known to wrap parabens under the label of “fragrance” in the ingredient list.
Phthalates
Phthalates (pronounced THA-layts), like parabens, are also linked to decreasing male fertility. According to the FDA, they are used in nail polish, hair sprays, and fragrances.
“Phthalates act as a binder for a scent to your skin or clothes,” says Acevedo. They also work in nail polish to bind the polish to the nail. “People say, ‘Oh, it's just your nail,’ but things pass quite effectively through your nail into your bloodstream.”
In the US, if a product contains a certain amount of phthalates, it is required to be clearly marked. However, like parabens, phthalates do not have to be noted on the labels for fragrances.
The FDA warns that if you’re avoiding phthalates, avoid products with the ingredient “fragrance,” which, again, is a typical catchall for a combination of EDCs. This leads us to …
“Fragrance”
The terms “fragrance” or “parfum” on a product's ingredient list could mean, well, anything. This is typically where phthalates and parabens are hidden from consumers. According to Acevedo, the law doesn’t require manufacturers to disclose the ingredients to consumers if they're labeled as “fragrance.”
“This loophole allows dozens—sometimes even hundreds—of chemicals to hide under the word ‘fragrance' on the labels of cosmetic products with no regulatory oversight of the safety of those ingredients,” she says.
She notes the work done by Breast Cancer Prevention Partners (BCPP). In a 2010 study they looked at 17 fragrances and found they “contained an average of four hormone-disrupting ingredients each, including synthetic musks and diethyl phthalate,” chemicals associated with gynecological abnormalities, unusual reproductive development, and sperm damage in adult men.
Ultraviolet (UV) Filters
UV filters are found in chemical sunscreens, lip balms, and in some nail polish. Acevedo points to oxybenzone and benzophenone to be the major endocrine disruptors, having been shown in a 2003 study to indirectly change gene expression.
Triclosan (TCS)
This germ-killer is commonly found in antibacterial soaps. In the United States it has been banned except for use in toothpaste, hand sanitizer, and mouthwash, making it still pretty widely used. Exposure to TCS has been linked to allergies, asthma, and food sensitivities.
The Links
https://www.hollandandbarrett.com/the-health-hub/conditions/womens-health/hormones/balance-hormones-seven-natural-steps-2/
https://www.healthline.com/nutrition/balance-hormones#TOC_TITLE_HDR_12
https://pharmeasy.in/blog/8-bad-foods-for-hormones-they-mess-up-your-system/
https://draxe.com/health/how-to-balance-hormones-naturally/
https://www.nrdc.org/stories/9-ways-avoid-hormone-disrupting-chemicals
https://www.healthcentral.com/chronic-health/hidden-endocrine-disruptors-beauty-products
