5 Tips To Manage Hormonal Imbalance

Hormones are chemical messengers released from our endocrine glands.¹ They affect our body’s functioning and processes like growth and development, metabolism, reproduction, and mood regulation.¹ Even a slight imbalance in these hormones can lead to significant alterations in the body and cause various symptoms and health problems, such as weight gain, fatigue, mood swings, irregular periods, and difficulty sleeping.² Therefore, too little or too much of any hormone can have significant consequences.¹ So, if you're experiencing any of these symptoms, it's important to understand what's causing them and how to manage them. Here are some tips to help you manage hormonal imbalance.

5 Ways To Manage Hormonal Imbalance Effectively

1. Eat A Balanced Diet

Your nutrition can be one of the most powerful tools to bring your hormones back in harmony. A  balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can help regulate your hormones.

For example, you can choose to incorporate Brazil nuts into your diet. They are rich in a nutrient called Selenium which is associated with improvement in your thyroid hormone levels.³

Additionally, fruits like pomegranate have noteworthy benefits in treating hormone imbalance. It balances the estrogen levels, which helps reduce symptoms of Polycystic Ovary Syndrome (PCOS) like irregular periods and of menopause like hot flashes in women.^4,5

2. Get Enough Sleep

Only 65% of adults reported a healthy duration of sleep in a survey conducted by CDC.⁶ Insufficient sleep impacts all aspects of your health, including your fertility status. Adequate sleep keeps your circadian rhythm (the body's natural sleep-wake cycle) in check. It also rejuvenates the brain and body which helps regulate the hormone in a better manner. For example, the surge of the luteinizing hormone responsible for ovulation (release of an egg from the ovary) in women is known to be regulated by the circadian rhythm.⁷

In addition, lack of adequate sleep and irregular sleep patterns are closely linked to menstrual irregularity, polycystic ovarian syndrome, premature ovarian insufficiency, and early pregnancy loss.⁸ Therefore, it is important to get adequate sleep to manage your hormonal imbalance appropriately.

3. Exercise Regularly

Another great way to manage your hormones is to exercise regularly. It can help regulate your hormones by reducing stress and promoting weight loss. Studies show that workout regimes like high-intensity interval training (HIIT) can enhance the reproductive health of women struggling with hormonal imbalances.⁹ You can start with a few minutes of moderate-intensity exercises, such as brisk walking or cycling, and slowly build a consistent and healthy workout routine to keep your hormonal imbalance in check.

4. Manage Stress

Chronic or long-term stress can lead to an imbalance in several hormones like prolactin, growth hormone, thyroid hormones, and estradiol. Moreover, stress can also cause reproductive issues like irregular periods and amenorrhea (absence of periods) in women.^10,11 

This was evident in a study conducted on new inmates in jail. 33% of women reported menstrual irregularities whereas 9% suffered from amenorrhea.¹²

Although we may not have full control over all the potential stressors in our day-to-day life, we can acquire the skills necessary to manage them effectively. Modifying your attitude towards stress is crucial in altering its impact on the body. You can experiment with various techniques such as yoga, meditation, and deep breathing exercises. Setting aside a few minutes each day for such activities can help you unwind, relax and reduce stress effectively.¹³ 

5. Seek Professional Help

If your symptoms like abnormal menstrual cycles, acne or weight gain persist over an extended period, it's important to seek help from a healthcare professional. They can help identify the underlying cause of your symptoms and prepare an appropriate treatment plan.

You can also take an at-home test to keep a tab on your hormone levels regularly.  Ovescore checks the level of 9 different hormones like anti-Mullerian hormone, estradiol, follicle-stimulating hormone, thyroid stimulating hormone, free thyroxine, prolactin, luteinising hormone, total testosterone, and 17-hydroxyprogesterone. The reports give a detailed insight into your hormone levels and help manage your hormonal imbalance effectively. In addition, the results come with personalized recommendations that can help and guide you with the way forward.

Parting Thoughts

In summary, hormonal imbalance can cause various symptoms and health problems. You can manage these symptoms by eating a balanced diet, getting enough sleep, exercising regularly, and managing stress.

It's important to note that a variety of underlying conditions, such as thyroid disorders, PCOS, and menopause caused due to hormone imbalances. Therefore, you should consult a healthcare professional and take the recommended hormone test to get the proper diagnosis and treatment plan. Furthermore, the above tips on managing hormonal imbalance should not replace the advice of a medical professional but rather supplement it.