Every women will experience several natural periods of hormonal imbalance in her lifetime. From puberty to menopause, fluctuations of hormones for females are perfectly normal.
Yet, regular hormonal imbalances mean that the endocrine glands are not working properly and impact women’s health and well being in several ways.
While some women live with hormonal imbalances without even realizing it, statistics show that 80 percent of females suffer from hormonal imbalance.
This number is so high because females have different endocrine cycles and organs, making them more susceptible to various hormonal imbalances than men.
Before we discuss the best natural and practical ways of reducing hormonal imbalances in female, you should briefly understand what is hormonal imbalance in the first place and how it is a big thing in day to day life.
What is hormonal imbalance in females?
Hormonal imbalance in females means too much or too little insulin, adrenaline, steroids, or growth hormones. As it pertains just to women, they can experience imbalances in the hormones such as estrogen and progesterone.
Estrogen and progesterone are the most important hormones in the female body. They play a critical role in pregnancy, the menstrual cycle, and reproductive development and health. Estrogen also plays a role in certain female sex characteristics, such as breasts, pubic and armpit hair, and hips.
How hormonal imbalance can affect your life?
Hormones are essential chemicals in the body that regulate and dictate major bodily processes. Glands produce these chemicals in the endocrine system, which then travel to through the bloodstream.
Once hormones reach tissues and organs, they give the organs messages about what to do and when to do it. While each organ have separate roles, they all work together continuously to keep the body functioning and healthy.
Meaning, hormonal imbalance can obstruct the internal communication between cells, tissues, and organs. This is how imbalance in hormones can impact your entire body, and jeopardize your routine life.
What are the common causes of hormonal issues in females?
- Breast feeding
What are the medical conditions that can cause women hormonal imbalances?
- Hormone replacement
- Birth control medications
- Early menopause
- Polycystic ovary syndrome (PCOS)
- Primary ovarian insufficiency (POI)
- Type 2 Diabetes
- Ovarian cancer
What are the symptoms of hormonal imbalances in females?
|Heavy periods||Irregular periods||Painful periods|
|Uterine bleeding||Vaginal dryness||Clitoral enlargement|
|Acne during or before periods||Skin tags||Indigestion|
|Fatigue||Weight gain||Tenderness of breasts|
|Voice deepening||Hair growth on face, chest, or back||Hair loss|
|Osteoporosis||Hot flashes||Night sweats|
Ten natural remedies for female to manage hormonal imbalance?
While there are other alternative therapies and drugs for hormonal imbalances, they are not necessarily safe. Because hormones are a natural part of the body, hormonal imbalance is better addressed with natural remedies:
1. De-stressing helps in managing hormonal balances
When we become stressed, our bodies release the hormone cortisol. Too much cortisol in the body can either deplete other hormones or throw off normal hormonal responses.
Luckily, there are many ways to manage stress. Some options include journaling, getting outside, yoga, meditation, massages, baths, and even acupuncture.
2. Regular exercise boosts hormone levels
Physical activity is shown to reduce insulin levels and increase insulin sensitivity. This is important because the hormone insulin plays many roles in our body. Insulin is what allows cells to use sugar and protein so that they can be used as fuel for energy.
From aerobic exercise to strength training, physical activity also boosts hormones such as testosterone and estrogen that decline with age but are essential to maintaining muscle mass.
Foods that help in balancing hormones in females
Hormones are created from the foods we eat, so diet is so important in balancing hormones. Eating regularly is also important for women because it will promote healthy insulin levels.
Here are the foods women should be incorporating into their diet:
3. Healthy fats make your hormones healthy as well
The body metabolizes healthy fats that produce a hormone called pregnenolone. Pregnenolone is a precursor to other critical hormones, including progesterone, estrogen, DHEA, cortisol, and testosterone.
Women should aim to get at least 20 grams of healthy fats for hormonal health and balance.
Here are some healthy fats they can choose from:
- Fatty fish, such as salmon, sardines, and tuna
- Chia seeds
- Flax seeds
- Whole eggs
- Full fat yogurt
- Coconut oil or extra virgin olive oil
- Almonds, walnuts, and macadamia nuts
4. More protein helps you control appetite
Women should include around 30 grams of protein in each meal for hormone health. Protein is essential to skin, bone, and muscle health, considering one symptom of hormonal imbalance for women can be weak and brittle bones.
Getting enough protein each day is paramount for females, especially those going through pregnancy menopause.
Plus, protein decreases the level of ghrelin, the hunger hormone, and triggers the release of hormones that control appetite and make you feel full.
So especially if you are a woman suffering from weight gain due to hormonal imbalance, the protein will be particularly beneficial.
Women should begin their day with at least 10 grams of protein and continue to eat protein throughout the day, choosing nutrient-dense foods that are low in carbs and high in protein, such as:
- Bok choy
- Greek yogurt
5. Avoid toxic food habits to keep hormone disruption in control
The liver helps metabolize hormones, but when the liver becomes overworked due to too many toxins in the body, certain hormones such as estrone are stored in the body’s fat cells, which can contribute to weight gain and cancers like breast and ovarian cancer.
In terms of health, toxins are often referred to as endocrine disruptors, and outside of non-organic foods can be found in plastics, metal food cans, cleaning supplies, and cosmetics.
Women should always wash their fruits and veggies and buy organic foods whenever possible. They also should have gut cleansing foods in their daily diet to detoxify digestive system in natural way.
One of the easiest ways to avoid toxins, namely BPA, is by avoiding the use of plastic bottles.
Supplements to balance hormones
6. Vitamin E
Vitamin E is known to reduce the severity of menopausal symptoms. Taking this supplement can help alleviate the hot flashes and night sweats that result from menopause.
Additionally, vitamin E has natural antioxidants that can help relieve stress for all women, so for menopausal women this helps with insomnia.
7. Vitamin B3 – Niacin
Another vitamin that helps aid stress and promotes sleep is Niacin, one of the B-complex vitamins. Vitamin B3 relaxes muscle tissue, promoting blood flow by widening the arteries; this reduces blood pressure, and thereby, stress.
This reduced blood pressure and muscle relaxation also mean that Niacin can help reduce depression and anxiety, which are possible hormonal imbalance symptoms.
8. Vitamin B6
Another vitamin in the B-family that helps with hormones is vitamin B6. It is particularly useful with PMS symptoms, such as irritability, low energy, and mood swings.
Certain neurotransmitters in the brain impact these moods and symptoms, and vitamin B6 helps to synthesize these.
9. Vitamin D
Taking a vitamin D supplement each day can help regulate insulin and blood sugar so women can experience more natural and regular hormonal cycles.
Vitamin D is known to promote thyroid health because a deficiency of vitamin D can lead to thyroid disorders.
10. Fish oil
There is always fish oil for females who are not crazy about incorporating fatty fish into their diet. Fish oil contains omega-3 fatty acids, which are used in hormone production.
Supplementing diets with omega-3s can help fight inflammation and hormone related conditions such as thyroid dysfunction, menopause symptoms, and adrenal deficiency.
Optimal hormone health in females can be achieved through natural remedies and lifestyle changes.
Eating enough protein triggers the production of peptide hormones that suppress appetite and promote a feeling of fullness. Engaging in regular exercise improves hormone receptor sensitivity and reduces insulin levels, benefiting insulin resistance.
Maintaining a moderate weight is crucial for hormone health, as obesity can lead to hormonal imbalances affecting insulin sensitivity and fertility.
Taking care of gut health by fostering a healthy gut microbiome positively influences hormones by regulating appetite and reducing insulin resistance.
Lowering sugar intake, particularly fructose, can optimize hormone function and help prevent obesity and related diseases.
Incorporating these natural remedies and lifestyle adjustments can promote hormonal balance and overall well-being in females.