Long-term fructose intake has been linked to disruptions of the gut microbiome, which may lead to other hormonal imbalances.

Therefore, reducing your intake of sugary drinks — and other sources of added sugar — may improve hormone health. The hormone cortisol is known as the stress hormone because it helps your body cope with long-term stress.

Once the stressor has passed, the response typically ends. However, chronic stress impairs the feedback mechanisms that help return your hormonal systems to normal.

Therefore, chronic stress causes cortisol levels to remain elevated , which stimulates appetite and increases your intake of sugary and high fat foods. In turn, this may lead to excessive calorie intake and obesity.

In addition, high cortisol levels stimulate gluconeogenesis — the production of glucose from non-carbohydrate sources — which may cause insulin resistance.

Notably, research shows that you can lower your cortisol levels by engaging in stress reduction techniques such as meditation , yoga , and listening to relaxing music.

Including high quality natural fats in your diet may help reduce insulin resistance and appetite. Medium-chain triglycerides MCTs are unique fats that are less likely to be stored in fat tissue and more likely to be taken up directly by your liver for immediate use as energy, promoting increased calorie burning.

MCTs are also less likely to promote insulin resistance. Furthermore, healthy fats such as omega-3s help increase insulin sensitivity by reducing inflammation and pro-inflammatory markers.

Additionally, studies note that omega-3s may prevent cortisol levels from increasing during stress. These healthy fats are found in pure MCT oil, avocados, almonds, peanuts, macadamia nuts, hazelnuts, fatty fish, and olive and coconut oils.

No matter how nutritious your diet or how consistent your exercise routine, getting enough restorative sleep is crucial for optimal health. Poor sleep is linked to imbalances in many hormones, including insulin, cortisol, leptin , ghrelin, and HGH.

For instance, not only does sleep deprivation impair insulin sensitivity, but poor sleep is associated with a hour increase in cortisol levels, which may lead to insulin resistance.

Moreover, studies consistently show that sleep deprivation results in increased ghrelin and decreased leptin levels. In a review of 21 studies in 2, people, those assigned to a short sleep group showed higher ghrelin levels than those who got the recommended amount of sleep.

Plus, your brain needs uninterrupted sleep to go through all five stages of each sleep cycle. This is especially important for the release of growth hormone, which occurs mainly at night during deep sleep. To maintain optimal hormonal balance, aim for at least 7 hours of high quality sleep per night.

Fiber is essential to a healthy diet. Studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full. Although soluble fiber tends to produce the strongest effects on appetite by increasing fullness hormones, insoluble fiber may also play a role.

Your gut microbiome ferments soluble fiber in your colon, producing SCFAs that stimulate the release of the fullness hormones PYY and GLP As such, try to eat several high fiber foods each day. 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.

Like other homrones, estrogen levels that are either too low or too high have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various cancers. Research shows that the Western diet — primarily composed of refined sugars and animal products — is linked to higher estrogen levels, which are a risk factor for breast and ovarian cancers.

On the contrary, following a Mediterranean-style diet rich in whole grains, seeds, fish, legumes, and cruciferous vegetables like broccoli and cauliflower may help reduce estrogen levels and, thus, cancer risk. Similarly, long-term adherence to the Mediterranean diet may reduce breast cancer risk before and after menopause — stages that are characterized by low estrogen levels.

Researchers believe that this diet increases your intake of protective plant compounds such as polyphenols and lignans. Your hormones are involved in every aspect of your health. You need them in very specific amounts for your body to function optimally. Hormone imbalances may increase your risk of obesity, diabetes, heart disease, and other health conditions.

Although aging and other factors that affect hormones are beyond your control, you can take several steps to help manage your hormone levels. Consuming nutritious foods, exercising regularly, and engaging in other health-promoting behaviors such as meditating and getting enough sleep may go a long way toward improving your hormonal health.

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Get smarter than stress with a little help from adaptogens. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Carb counting is complicated.

Your doctor will likely want to perform a physical exam and may also check specific hormones on a specific day of your menstrual cycle. Another common time women ask for a hormone checkup is when trying to conceive.

To learn more, read our extensive article about fertility challenges here. Keep in mind that your partner should also be tested for structural or hormonal issues if you have been trying to conceive for some time.

If your periods are too far apart 6 weeks and longer , your ovaries may not be releasing eggs often enough into your fallopian tubes. Typically, a girl will begin her period at a similar age to when her mother began getting hers. Some girls have their first period as early as 10 or If you or your daughter are outside those age ranges and are concerned about that first period, it is worth a visit to her Pediatrician, Family Doctor or OBYGN.

Common factors that affect when a girl begins her period are weight changes, environmental factors that stimulate the hormones, or adrenal gland problems. Pre-teens and teenagers have very irregular periods as their bodies mature.

When women approach their mid- to lates, their cycles may become irregular as they enter the perimenopausal stage. You can read more about what to expect in perimenopause in our recent article. Signs that you may be experiencing perimenopause include skipping periods and having lighter periods.

If your periods are becoming heavier, more frequent, prolonged, or with spotting between periods, you should mention this to your doctor. These changes could indicate menopause, but they could also be caused by abnormalities in your cervix or uterus.

PCOS causes ovaries to produce higher levels of androgens male-type hormones , which can cause anovulation—lack of egg release each month from your ovaries.

Instead of releasing eggs, the ovaries of women with PCOS produce multiple small cysts that further contribute to a hormonal imbalance. Women with PCOS often have greater challenges managing their blood sugar, which can turn into Type 2 diabetes if a healthy diet is not followed.

In addition, women with PCOS are at risk for cardiovascular disease later in life, and so their cholesterol levels should be watched. There is not a cure for PCOS, but the symptoms caused by PCOS can be treated. A few ways to treat PCOS include:. Hypothyroidism, when the thyroid produces too little hormone, can cause you to feel tired constantly and to gain weight.

Hyperthyroidism, when the thyroid produces too much hormone, can result in weight loss and feeling like you have too much energy.

Whether you have too much thyroid hormone or too little, your period will be affected. It could become very light, could stop for several months, or could become very heavy and more painful than before.

Many times, symptoms related to thyroid abnormalities are confused with menopausal symptoms. Read more about perimenopause here. Problems with thyroid production could be caused by genetics, growths, or rarely thyroid cancer, but many times there is no other issue.

Ninety-five percent of women do not have a significant estrogen abnormality until they begin going through menopause. However, women with very low body fat such as elite athletes or women with eating disorders may experience extremely light or non-existent periods amenorrhea.

Too much estrogen could cause periods to be extremely heavy and prolonged, and is sometimes caused by body fat levels being too high. Your doctor may be able to provide some relief from these symptoms with a method of hormonal birth control.

Lifestyle changes such as adjusting exercise levels and maintaining a healthy weight can also help. Progesterone is produced by the ovaries mostly after ovulation each month , the adrenal glands, the placenta during pregnancy.

Prolactin is produced by your pituitary gland. One of the reasons your body could be producing too much prolactin is a prolactinoma, which is a noncancerous growth on the pituitary gland. Hyperprolactinemia too much prolactin can also be caused by anorexia, liver disease, and hypothyroidism.

Not getting your hormones back in balance could lead to other problems, like elevated cholesterol, osteoporosis, obesity, lack of sleep, and more.

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. 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 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 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.

Thyme oil improves progesterone production , which helps treat or relieve health issues like infertility, PCOS, menopause , depression, fibroids, hair loss and insomnia. To help balance your hormones naturally, add two drops of thyme oil to a warm water bath, or rub two to three drops with equal parts coconut oil into your abdomen.

Some can disrupt your hormone balance, leading to side effects like fatigue, appetite changes, altered sleeping patterns, low libido , sadness and even depression. Some medications that can mess with your hormone balance include corticosteroids, stimulants, statins, dopamine agonists, rexinoids and glucocorticoids.

Beware of your medications, talk to your doctor about the side effects and research natural alternatives whenever possible. Birth control is another medication that alters hormone levels. Studies show that the health risks of taking them, especially long term, may include issues like:.

A lack of sleep or disturbing your natural circadian rhythm can be one of the worst habits contributing to a hormone imbalance. A lack of sleep, long-term use of corticosteroids and chronic stress are three of the biggest contributors to high cortisol levels. Sleep helps keep stress hormones balanced, builds energy and allows the body to recover properly.

Excessive stress and poor sleep are linked with higher levels of morning cortisol, decreased immunity, trouble with work performance, and a higher susceptibility to anxiety, weight gain and depression. To maximize hormone function, ideally try to get to bed by 10 p. Popular Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

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For postmenopausal women, maintaining balanced hormones becomes increasingly vital for overall health and well-being. Hormone imbalances, such as fluctuating progesterone levels and testosterone levels, can lead to a range of symptoms, including irregular periods, vaginal dryness, and even high blood pressure.

The delicate interplay of hormones, including luteinizing hormone, adrenal hormones, and thyroid stimulating hormone, impacts various aspects of the body, from the nervous system to bone health. Incorporating hormone-balancing supplements and essential nutrients like healthy fats into your diet can be a proactive step in addressing these hormonal challenges.

Are you struggling with the ups and downs of your hormone imbalance or fluctuations in menstrual cycle? Hormonal imbalances can disrupt your life in various ways, affecting your own mood swings, sleep, energy levels, and overall well-being. OBGYN Associates of Alabama is here to support you on your journey to full hormonal balance and harmony.

As experts in gynecology and obstetrics, we understand the unique challenges women face during different life stages, including perimenopause and menopause. Our team also offers a weight loss program to help you achieve your overall health and goals.

Prioritize your optimal health and well-being and explore natural ways to down stress, balance hormones, and alleviate symptoms associated with hormonal changes. Take the first step towards a healthier, happier you by scheduling an appointment with us today.

Your journey to hormone balance now starts here. Please complete our form or call us at for general questions or to get started. Weight Gain and Other Signs of a Hormonal Imbalance When our hormones are imbalanced , we may experience varied symptoms including: Major mood swings and irritability Trouble sleeping Increased PMS symptoms Poor digestion or irregular bowel movements Decrease in sex drive Painful periods Irregular menstrual cycle Weight gain Hot flashes May feel like a decrease in overall health Loss of energy and zest for life Elevated estrogen levels as well as other hormone levels As a result, bone health, our relationships and mental health may suffer, and we may feel as if our energy levels and quality of life has suddenly dropped dramatically as well.

A Healthy Diet is Key to Hormone Balance When it comes to using supplements to balance hormones and getting all the essential macronutrients and micronutrients necessary to balance hormones, we should always turn to food first.

Magnesium is Essential to Balancing Hormones Magnesium is one of the most essential minerals to help balance thyroid hormones. Choose Dark Chocolate for Magnesium and Other Health Benefits Last but certainly not least — dark chocolate makes our magnesium-rich list of foods!

There are nine B vitamins in total, and certain foods contain specific vitamin Bs. For example, salmon is an excellent source of many B vitamins. It contains B1, B2, B3, B5, B6, and B Leafy greens like spinach, kale, collard greens, and even romaine lettuce contain B9, also known as folate.

Eggs are one of the best sources of B7, also known as biotin. They also contain B2, B5, B9, and B For vegans, a supplement is absolutely necessary. And so is nutritional yeast, which is great sprinkled on popcorn.

Nutritional yeast contains incredibly high amounts of B1, B2, B3, and B6, a fair amount of B9 and B12, and a little B5.

Other foods with notable amounts of vitamin Bs are: Sunflower seeds Beef Trout Clams Mussels Oysters Turkey Chicken Milk Yogurt Beans Organ meats like liver Probiotics Probiotics are essential to healthy gut bacteria help balance out stress levels, hormone levels and hormones out.

Liver-Enhancing Nutrients Your liver is the hormone balance and primary organ that breaks down and rids the body of excess estrogen, a common cause of hormonal imbalance. Vitamin D3 Forty-one percent of Americans are deficient in vitamin D, according to a study published in the journal Nutrition Research.

Hormone Balance Supplements and a Balanced Diet vs. Thyroid Hormones For postmenopausal women, maintaining balanced hormones becomes increasingly vital for overall health and well-being. Ready to Regain Hormonal Balance and Improve Your Quality of Life? New Patients. Name Required First Last.

Phone Required. Email Required. Physician - First Choice Physician - First Choice John C. Foster, M. William Johnson III, M. Rupa 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.

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 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 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:. 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.

These mushrooms have been used for over 2, 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.

TCM practitioners believe that the emotions of fear cause disease in your reproductive organs, kidneys and adrenals, affecting cortisol levels. This can lead to serious conditions like PCOS and infertility. The emotions of frustration, impatience and unforgiveness cause disease in your liver, which can lead to an estrogen imbalance.

Emotions of worry and anxiety can cause issues with your insulin levels , which can then affect several hormones. A major component of balancing your hormones naturally is addressing any emotional imbalances that you are dealing with.

You can do this by reducing stress levels, engaging in personal reflection and taking time for yourself. Practicing meditation or healing prayer can be extremely beneficial, and so can deep breathing exercises , spending time outdoors and exercising every day.

Traditional Chinese Medicine therapies like acupuncture and massage can also help to improve hormonal balance, combat stress and improve blood flow. A better alternative is to use natural products made with ingredients like essential oils , coconut oil, shea butter and castor oil. The Environmental Working Group evaluated tens of thousands of products and ranked them in an easy-to-understand guide to make sure you have a resource to keep your family safe.

To replace toxic body care and cleaning products, use these hormone-balancing essential oils:. 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. 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 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 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.

Thyme oil improves progesterone production , which helps treat or relieve health issues like infertility, PCOS, menopause , depression, fibroids, hair loss and insomnia.