Hormonal imbalance: Reset your hormones, naturally

Dr Vinoda Kumary

Almost everyone knows intuitively when their hormones are not in balance even if they can't tell why. Mood swings, light sensitivity, oily skin and hair, and food cravings all end up making you cranky, sleepless and anxious. It is even more protracted for women whose hormonal balance can get out of shape when they get pregnant, change birth control, are under stress, or of a certain age. Thankfully, resetting hormones does not have to be a headache. Let us look at a few ways in which you can reset your hormones the natural way 

Consume flax seeds: Flax seeds are synonymous with good health for a good reason. Rich in fiber, lignans, and omega-3 fats, they help bring down blood sugar and promote cardiac health. Research has shown that women who include flax seeds in their diet showed an improvement in the progesterone and estradiol ratio, which is a cornerstone of hormonal balance. 

Be careful with drinks: Alcohol, caffeine and sugary beverages can end up wreaking havoc on the delicate hormonal balance by increasing cortisol production and impairing the function of ovaries. If you feel thirsty, stick to plain or coconut water. If you want a boost, green tea is better as it has just the right amount of caffeine and the amino acid L-theanine, which helps boost brain function. 

Manage stress better: Most of us tend to overlook health under stress; we indulge in eating processed foods to skipping sleep. Stress causes the body to overproduce cortisol, causing adrenal fatigue. When this happens, you experience fatigue and your immunity goes down, which in turn damages the hormonal balance. If stress gets the better of you, take a shower, go for a walk, or practice yoga. 

Quit smoking: Tobacco smoke has adverse effects on many hormones. According to a study conducted by researchers at the University of Reading, tobacco smoke might alter the levels of thyroid hormone, stimulate the production of pituitary hormones, and elevate the levels of cortisol. It also has anti-estrogen effects and adversely affects ovarian function. If you are planning to quit smoking, now is a good time to start.  

Do not overeat: It is well established that overeating on a regular basis can cause metabolic problems in the long run.

However, a 2013 study on  obesity found that even short-term overfeeding can increase the levels of unhealthy fats in circulation and increase oxidative stress. The study also found that it can lead to an increase in the level of ceramides, which are lipid molecules in the upper layer of your skin. They found a correlation between an increase in the ceramide level and insulin resistance. 

Consume dairy judiciously: Dairy products are a vital source of nutrients for a lot of people. However, if you are concerned about the level of sex hormones, you must think twice before consuming dairy products, especially yogurt or cream. A study found that consuming dairy products can lower the level of certain protective hormones. The authors also pointed out an association between the consumption of yogurt and cream and anovulatory cycles. 

Include supplements, herbs in your diet: Vitamin C, B5, wild pepper, and rose root, a herb that is used to increase endurance and energy by supporting the neurotransmitters and hormones that are released to counter stress, can all help support the natural hormonal balance.

Maca is another powerful herb that affords relief from common menopausal symptoms like hot flashes and night sweats. It also supports a healthy libido. Just add maca powder to your green tea and you are good to go. 

Practice yoga: It is hard to overstate the benefits of yogasanas on the endocrine system.

From promoting circulation and releasing endorphins to keeping weight in the healthy range and bolstering heart health, it is one of the best natural medicines for happiness and well-being. It also brings down the level of cortisol, which can exacerbate stress symptoms. Make it a point to get at least 150 minutes of moderate aerobic exercise a week. 

Get enough sleep: The brain detoxifies the body when you sleep. It is essential to get at least eight hours of sleep every day to help the body recover. It also helps balance the hormones like cortisol, melatonin, and somatotropin. Ensure that you sleep in a dark room with little exposure to blue light from phones, laptops and television screens. Minimize your exposure to irritants like dander, dust mites, pet dander or molds. 

Following these simple strategies can help reset hormonal imbalance in the body in less than three weeks. If the problems persist even after making these lifestyle changes, then you should visit a licensed naturopath, who will work in tandem with a trained yoga teacher to come up with a customized regimen to correct your hormonal imbalance. 

—The writer is Dy. Chief Medical Officer, Jindal Nature Cure Institute