Are you starting to feel a bit sluggish, annoyed or just not your most pleasing? That may be due to a hormonal imbalance. Hormones are chemical messengers which influence the way your cells and organs usually work. Different periods in your life, such as before and after your cycle of birth, or during menopause, it is common for your levels to adjust. But certain drugs and health conditions can also cause them to go up or down.
In today’s fast-paced urban lifestyle, hormonal imbalances have become ever more popular. Moreover, some hormones decrease with age, and specific individuals undergo a decrease more rapidly than others.
The symptoms of hormonal imbalance are somewhat different in men and women, and sometimes even different at various stages of life.
Symptoms in Men
- development of breast tissue
- breast tenderness
- erectile dysfunction
- loss of muscle mass
- decreased sex drive
- the decrease in beard and body hair growth
- osteoporosis, the loss of bone mass
- difficulty concentrating
- hot flashes
Symptoms in Women
- heavy or irregular periods
- excessive hair on the face, chin, or other body parts
- acne on the front, chest, or upper back
- thinning hair or hair loss
- weight gain or trouble losing weight
- darkening of the skin, especially along neck creases, in the groin, and underneath breasts
- skin tags
- vaginal dryness
- vaginal atrophy
- pain during sex
- night sweats
The methods by which you can control and treat these hormonal changes are natural and relatively simple.
- Doing resistance exercise, aerobics, cycling, or other types of physical activity may change the hormone levels in a manner that decreases the risk of cancer and preserves muscle mass during the ageing process.
- Insulin tolerance has been shown to control diets rich in sugar and processed carbohydrates. Avoiding these foods and lowering total carb consumption will lower insulin levels and improve insulin sensitivity.
- Appropriate protein consumption activates the development of hormones which suppress appetite and make you feel complete. The goal for at least 20–30 grams of protein per meal.
- Eggs are highly healthy and will help decrease insulin resistance, reduce the hunger and make you feel complete.
- Long-chain omega-3 fatty acids may help lower cortisol and epinephrine, improve insulin sensitivity and decrease insulin levels in persons who are obese and insulin resistant.
- Green tea has been related to improved sensitivity to insulin and lower levels of insulin in people who are overweight, obese or diabetic.
- Committing to stress-reducing activities such as meditation, yoga, relaxation and listening to calming music will help normalize the stress hormone cortisol levels.
- High consumption of fibre has been related to increases in insulin sensitivity and the hormones that regulate appetite, food intake and fullness.
- In overweight and obese adults and adolescents, elevated intakes of sugary drinks have been reliably related to higher levels of insulin and insulin resistance.
- It has been found that insufficient or low quality sleep reduces fullness hormones, raises appetite and stress hormones, reduces growth hormones and improves insulin resistance.
- Having healthy natural fats in your diet and avoiding unhealthy trans fats can help to reduce insulin resistance and stimulate hormone production, which helps control appetite.
- Eating too many calories or too few can cause hormonal imbalances. Seek to eat at least 1,200 calories a day for maximum health.
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