Hormonal imbalance can affect women in a number of ways and actually end up making their lives miserable. The sad part is that hormonal imbalance is one of the leading causes of female infertility and that it can mess with several functions in the body of a woman.
The physical and biological symptoms of hormonal imbalance can cause tremendous emotional stress in women who have it. From excessive facial hair to acne, irregular menstrual cycles, and weight gain, a woman with hormonal imbalance has to deal with a number of challenges during her lifetime.
The roles of hormones in the human body cannot be underestimated. There are different types of hormones that control a variety of cognitive processes and also stimulate cell development in the body by acting as a chemical transmitter. However, there are some factors that may disrupt or interrupt the production of activity of the hormones.
Hormonal imbalance in women is a really crucial subject because it can affect them in many ways. Also, the hormonal system in women is much more complex and delicate.
Because of it’s sensitively, it is likely to be affected by a number of factors. There are many things that may trigger hormonal imbalance without even the woman actually knowing it.
Thanks to our modern lifestyle, a hormonal imbalance has become quite common in women. Changes in hormones can also take place because of natural reasons such as menopause and aging. Such fluctuations are inevitable in them. But younger women experiencing hormonal changes due to other reasons such as poor lifestyle and diet, sedentary jobs, and no time for physical activity can turn around the situation by actually acknowledging the severity of the condition and making some adjustments in their daily routine.
This article talks about some of the everyday habits and adjustments that women can incorporate in their daily routine to tackle the problem of hormonal imbalance and to prevent it from causing discomforting symptoms.
Habit #1: Include Enough Proteins in Every Meal
Proteins are important because they supply the body with amino acids that it doesn’t make on its own. Therefore, it becomes all the most essential to take sufficient amount of proteins as a part of every meal to maintain proper skin, muscle, and bone health.
More importantly, proteins are known to influence the production and release of hormones responsible for controlling appetite and how much food you consume. Apparently, proteins help control the release of the hunger hormone called ghrelin and stimulate the production of hormones that make one feel full, known as PYY and GLP-1. This also helps increase fat burning capacity and metabolism. This is all the most important for women since fat deposition and slow metabolism is linked to a number of conditions in them.
In fact, researchers suggest that consuming a minimum of 20 to 30 grams of protein as a part of a meal is suitable for optimum hormone health.
Women can include 20 to 30 grams of cottage cheese, whole pulses, sprouts, or a few pieces of fish as a protein source in every meal to maintain optimum hormone health. Not just the proteins, the key is to get all the essential nutrients as per the daily requirement so that the nutritional needs are met for optimum functioning of the body.
Habit #2: Keep Calm and Manage Stress
Stress has been long known to create a havoc on hormones, especially in a woman’s body. Adrenaline and cortisol are the two hormones that are most affected by high levels of stress.
Cortisol is also known as the “stress” hormone. It helps the body cope with stress. Adrenaline, on the other hand, is known as the “flight or fight” hormone as it helps provide the energy to the body to react in a dangerous situation.
Gone are the days when the only rush in adrenaline was due to a fear of attack from a predator. Now, everything in today’s overwhelming lifestyle, from hectic office hours to deteriorating health of a loved one can trigger an adrenaline rush.
As compared to adrenaline, cortisol levels are more likely to remain chronically elevated. This bad because it can lead to excessive food consumption and calorie intake, leading to obesity. The latter is one of the biggest factors that may toss the hormonal system of a woman out of balance. This study gives a detailed overview of how stress impact hormones.
This is the reason why a woman must stay away from stress or practice a few stress-relieving techniques to keep her hormonal system in place. This may include listening to your favourite music and practicing yoga or meditation.
Habit #3: Sleep Well Every Night
Poor sleep has been linked to increased levels of cortisol in the body by many researchers around the world. Apart from increasing cortisol levels in the blood, poor sleep, habit has also been linked to a reduced potency of other hormones like insulin, which is produced by the pancreas to control the levels of sugar in the blood.
Additionally, not sleeping for the recommended number of hours every night also has an influence on the hunger hormone, which may make an individual overeat and gain fat around the abdominal area. The stubborn belly fat that does not go away is, therefore, considered as one of the signs of insulin resistance.
The disrupted balance and functioning of hormones such as insulin and ghrelin can create a havoc on the woman’s body. Insulin resistance has been associated with disorders such as polycystic ovarian syndrome (PCOD), which is one of the leading causes of infertility in women.
A study conducted in the past suggests that people who sleep for less than 5 hours a day are 2.5 times more likely to develop diabetes than those who sleep for 7 to 8 hours a day. Additionally, sleep is characterized by a decrease in the production of few hormones such as cortisol and thyroid stimulating hormone (TSH) and an increase in the production of growth hormones. Thus, not sleeping for at least 7 to 8 hours a day can lead to endocrine dysfunction.