Hormones are chemicals produced by the endocrine glands and act as conductors in our bodies, affecting everything from mood and energy to metabolism and reproduction. Hormones are being transferred through the bloodstream to tissues and organs, telling the organs what and when to do. They have a major impact on our mental, physical and emotional health. For example, hormones affect appetite, which in turn can affect weight. Our bodies normally produce the exact amount of each hormone needed for various processes to keep you healthy. Therefore, from the point of view of our general health and well-being, it is important to maintain hormonal balance in the body. However, today’s fast pace of life, stress and unhealthy habits can throw our hormonal system out of balance, causing various health problems. In addition, the level of certain hormones decreases with age.

Read in the following article how it is possible to help the body maintain a correct hormonal balance and why is it needed?

Why is Hormonal Balance Important?

Hormones affect almost every organ and system in our body. Their balance is the key to regulating several important functions:

• Mood regulation: Hormones such as serotonin and dopamine play an important role in stabilizing mood. Imbalanced hormone levels can cause anxiety, depression and mood swings.

• Metabolic regulation: Hormones such as insulin and thyroid hormones control our metabolism and energy levels. An imbalance can lead to weight gain, metabolic disorders and feelings of fatigue.

• Supporting reproduction: Sex hormones such as estrogen and progesterone affect the menstrual cycle, fertility and reproductive health. In case of hormonal imbalance, menstrual disorders and decreased libido can occur.

• Strengthening the immune system: Hormones are also involved in regulating our immune system, helping to fight infections and maintain overall health. Imbalanced hormones can alter the immune response and increase the risk of disease.

Symptoms of hormonal imbalance can include (in women):

Maintaining hormonal balance may require several lifestyle changes and the development of healthy habits:

Healthy diet: eat enough protein!

Eat in a varied and balanced way, giving preference to fresh fruits and vegetables, whole grain products, healthy fats and protein-rich foods. Avoid processed foods, sugar and trans fats, which can disrupt hormonal balance. Since hormones are protein compounds, special attention must be paid to the consumption of proteins. Consuming adequate amounts of protein is extremely important. Protein not only provides essential amino acids that our bodies cannot produce on their own, but the body also needs them to produce protein-derived hormones, also known as peptide hormones. Peptide hormones play a crucial role in the regulation of many physiological processes such as growth, energy metabolism, appetite, stress and reproduction. For example, protein intake affects hormones that control appetite. Studies have shown that eating protein reduces levels of the hunger hormone ghrelin and stimulates the production of hormones that help you feel full.

It is recommended to eat at least 15-30 grams of protein per meal. Include protein-rich foods in every meal: dairy products, eggs, meat, fish, lentils and other legumes. There is a Be Sporty protein-rich vegan protein powder available in the Be More e-shop, which can be added to your daily menu as a healthy addition to smoothies or other drinks/food.

Physical activity improves nutrient absorption and regulates body weight

An active lifestyle helps to improve hormonal balance, reduce stress and maintain a healthy weight. In addition to improving blood flow to muscles, exercise increases the sensitivity of hormone receptors, meaning it increases the delivery of nutrients and hormone signals. The main benefit of exercise is its ability to lower insulin levels. Insulin is a hormone that helps move energy into cells. With persistently high insulin levels (for example, when you consume a lot of sugary and high-carbohydrate foods), insulin resistance can develop. This condition is a risk factor for diabetes, obesity and heart disease.

Any kind of physical activity is good: walking, dancing, running, cycling, gym training, team games, and definitely yoga and mindful exercises.

The levels of some hormones (e.g. testosterone) decrease with age, and physical activity helps to increase their levels to a certain extent.

Sufficient sleep helps to improve both physical performance and mental health

No matter how healthy you eat or how much you exercise, getting enough sleep is crucial for optimal health. Poor sleep quality is linked to imbalances in many hormones, including insulin, cortisol, leptin and ghrelin. For example, not only does lack of sleep impair insulin sensitivity, but poor sleep is linked to 24-hour increases in cortisol (the stress hormone), which can lead to insulin resistance. Studies show that lack of sleep causes an increase in the appetite-increasing hormone, ghrelin, and a decrease in the appetite-reducing hormone, leptin. In addition, our brain needs uninterrupted sleep to go through all five stages of each sleep cycle. This is especially important for the release of growth hormones, a process that occurs at night during deep sleep. Aim for at least 7 hours of quality sleep a night to maintain optimal hormonal balance.

Commonly used natural supplements to reduce symptoms of hormonal imbalance

Natural food supplements can also be consumed to support a healthy lifestyle. For example, known for its ability to influence and balance female hormones:

• Evening Primrose oil – helpful in alleviating skin problems, preventing mood swings and alleviating menopause (including hot flashes) and PMS ailments

• Black cohosh – helpful during menopause and relieving menstrual discomfort

• Dong quai – to help regulate the menstrual cycle

Maintaining hormonal balance is important to our overall health and well-being. Proper nutrition, regular exercise, adequate sleep and stress management are key factors in achieving and maintaining hormonal balance. It is important to understand your body’s signals and needs and make conscious choices that support hormone balance. In addition, professional counseling and medical monitoring can be helpful, especially if more serious hormonal disturbances are present. Keeping your hormones in balance can help you live a full and healthy life!