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How to be In-charge of your Hormonal Ride?
We all experience feelings of nervousness, anxiety, and apprehension. Many of us will even struggle with conditions such as depression at some point in our lives. While fluctuating emotions are part of being human, sometimes they can be heavily influenced by what’s going on inside of our bodies, not just our minds.
Hormones play a key role in the emotional state of both men and women, but women are more likely to experience extreme and sudden changes in mood as a result of our hormones, mainly due to the monthly cycle and changing levels of progesterone and estrogen.
Imbalances in hormones can affect our physical health, as well as our mental health. The hormonal shifts caused by the menstrual cycle, menopause, and pregnancy, can lead to irritability, lethargy, cravings, and more for many women. A decrease in testosterone levels that typically occur in men in their 50s, can cause hair loss, weight gain, and lethargy. In both sexes, imbalances of certain hormones can lead to thyroid problems and diabetes.
The good news is that with the right nutrition, vitamins, and lifestyle, we can help support and regulate our hormones, thereby lessening some of the unwanted physical and mental symptoms of hormonal imbalances.
You can help regulate your hormone levels by:
- Drinking up to 2 liters of plain filtered water daily
- Being aware of the saturated and trans fats you are eating
- Reduce processed foods
- Limit sugar intake and refined carbohydrates
- Choose nutritious food, naturally rich in vitamin D, vitamin E, vitamin B6 and niacin
- Regularly exercising
- Getting adequate, good quality sleep
- Being aware of your stress triggers
- Avoiding under-eating or overeating by eating regularly and consciously
- Include omega 3- rich oily fish in your diet
- Include fiber-rich food in your disruptors diets such as whole wheat bread, peas, beans and pulses
- Eating sufficient protein such as eggs, fish, meat, and nuts
When it comes to our hormones, the food and nutrients we consume, alongside the lifestyle we choose, can directly affect our mood, sleep, memory, and emotions. They can also play a role in certain physical factors, such as the condition of our skin and our weight.
Whilst we shouldn’t try to control our hormones, we must support and nourish them in our day to day lives to keep them functioning effectively. Eating a well-balanced diet, taking vitamin supplements if necessary, and getting plenty of exercise and sufficient sleep can lead to more balanced hormones. And with balanced hormones comes a happier and less stressed out you.