Hormonal Health – Do’s And Don’ts To Keep In Mind For Hormonal Balance
Hormones are your body’s chemical messengers. Produced in the endocrine glands, these powerful chemicals travel around your bloodstream telling tissues and organs what to do. They help control many of your body’s major processes, including metabolism and reproduction.
When you have a hormonal imbalance, you have too much or too little of a certain hormone. Even tiny changes can have serious effects throughout your whole body.
Did you know that the there is a connection between the food you eat and your mood ? It has been established that certain foods usually trigger the formation of neurotransmitters that bring changes to your mood. And a study reports that food is interlinked with all major physiology processes of the body.
Hormonal Health – Food And Physiology Processes
The Physiology processes could include hunger (Ghrelin) and satiety (Leptin) hormones, insulin post meal, glucagon and epinephrine during fasting, or abnormal eating habits. These things triggers rise in Catabolic hormones such as cortisol, adrenaline and nor-adrenaline etc. Growth hormone, testosterone, and estrogen are Anabolic hormones. Adrenaline, cortisol, and glucagon are Catabolic hormones. Food and its effects on the thyroid gland and reproductive system are equally well-know predisposing often as hypothyroidism, severe acne and polycystic ovarian disease and so on.
So is there a diet that can balance all these hormones, ensure gradual weight loss and make you feel positive and energetic? However, there is no easy hack to balance hormones with a six to eight weeks diet program, but there is definitely a particular lifestyle that one can adopt permanently, to reap all the above benefits.
Here are a few do’s and don’ts one should definitely adopt for Hormonal Health:
Hormonal Health – Do’s
- Consume low glycemic index fruits and water-dense vegetable in smaller quantities at regular intervals. They are a rich source of antioxidants and cause a smaller rise in blood glucose levels. They protect the cells from inflammatory damage and improve the quality and health of the cells.
- Nuts are a vital part of your daily diet. Walnuts and flaxseeds are a good source of omega 3 precursors. These are responsible for producing anti-inflammatory substances that reduce internal body inflammation.
- Consume millets such as ragi, jowar, bajra as a part of your major meals. These are good source of complex carbohydrates and fibre and contribute to a slow rise in blood glucose levels.
- Hydrate yourself throughout the day. Consume at least 2-3 litres of water, at 10-12 intervals in the day. It will help flush out all toxins from the body.
- Consume small frequent meals at regular intervals. Also try to understand the signals it tries to provide such as burping after a meal, suggesting that you have eaten more than enough. And repeated growling in the stomach indicating hunger.
- Get at least 7-8 hrs of sleep. Keep gadgets away at night. Have a positive approach to life while reducing feelings of sadness, anger and frustration as you accept every situation as it comes.constant headaches could be due to lack of water or lack of sleep etc.
- Ensure you indulge in a physical activity routine of your choice. And stick to for at least 4-5 times a week. Exercise has been researched to stimulate endorphins/feel good hormones that up energy levels and make you feel positive.
Hormonal Health – Don’ts
- All refined products, including cereals and sugar should be avoided, as they cause a sharp rise in blood glucose followed by a sharp release of insulin. Consuming these foods on a daily basis may soon exhaust the pancreas and increase the risk to insulin resistance and diabetes. And insulin resistance alone, is a risk factor for PCOD.
- Avoid all food that are packaged or processed in any way. Most of these product contain heaps of sodium or similar preservatives and artificial sweeteners. These also interfere with hormones, especially of the adrenal glans to balance blood pressure.
- Most animal products including meals, fish, cured meats etc. are required to be avoided as the content of lead and mercury are high in these animals. Not all animals are organically fed.
- Dairy products may be avoided in the case of lactose intolerance and other substitutes like soy milk, tofu, curd and buttermilk (to some extent), almond milk, coconut milk etc. could be used as replacements.
- Avoid refined vegetable oils and include cold pressed oils. Other options can be olive oil or ghee, which are rich sources of mono unsaturated fatty acids that keeps body inflammation at bay.