Hormones in the body have an important role in maintaining your health, either mentally, physically, and emotionally. Hormones are produced every day in sufficient amounts to meet the needs of the cells in the body. A change in the amount of hormones in the body can give bad effects on the body. Hormonal imbalances can lead to various chronic disease problems. To maintain hormonal balance, as quoted from Medical News Today, here are some simple ways you can do:
- Adequate sleep is one of the main factors in maintaining hormonal balance. According to research published in the International Journal of Endocrinology, sleep disorders can increase the risk of obesity and diabetes. Sleep deprivation is also often associated with imbalances in hormones such as insulin, cortisol, and growth hormone.
- Maintaining stress levels is very influential in hormone balance. Stress can increase two hormones, namely adrenaline and cortisol. An increase in these hormones can lead to obesity and cardiovascular problems. Meditation, yoga, massage, or listening to music are some ways that you can do to calm your mind.
- Exercise can give some effects on the body's hormones, especially in increasing insulin sensitivity and reducing the risk of insulin resistance. In the Sports Medicine journal, it is also stated that exercise can regulate hormones that control a person's appetite.
- Reducing sugar intake can also help maintain hormonal balance. Sugar is known as one of the factors that trigger insulin resistance in the body. Reducing the intake of sugar and refined carbohydrates have been proven to be able to maintain hormonal balance.
- Consumption of “good” fat contained in olive oil, coconut oil, and red palm oil can help maintain the body's hormonal balance. “Good” fat can help reduce insulin resistance and appetite.
- Consumption of green tea can increase the body's metabolism thanks to its caffeine content. Green tea can help improve insulin sensitivity and reduce insulin levels in the body in both people with obesity and people with diabetes.
- Avoid overeating which can disrupt the body's metabolism in the long term. Overeating can increase oxidative stress and increase the risk of insulin resistance.
Text by Anggie Triana
Stock photos from Pixabay
- Medical News Today - How can I balance my hormones? (2018). https://www.medicalnewstoday.com/articles/324031.php, December 27, 2018.
- Healthline - 12 Natural Ways to balance Your Hormones (2017). https://www.healthline.com/nutrition/balance-hormones, December 27, 2018.