by Marshaneil Soumi D’Rozario | 8th March, 2019
On the occasion of International Women's Day (IWD) celebrated on March 8th every year.It is the right time for women over 40 to educate themselves about the effects of hormonal imbalances and how it has become increasingly common with today's fast-paced modern lifestyle. Hormones play an important role in our health as they affect many of the body’s processes. More often, hormone imbalances are caused by changes in oestrogen levels, and are more common in females.Common symptoms include anxiety, irritability, mood swings, insomnia, and weight problems. A nutritious diet and other healthy lifestyle behaviours may help to improve your hormonal health. A. Ushasree, Chief Nutritionist and Dietician of CARE Hospitals, Banjara Hills shares few easy home remedies for hormonal balance.
Some natural home remedies and herbs to help restore your hormone balance: -
• Omega 3 fatty acids: Omega 3 fatty acids play an important role in producing hormones.
Hence they are highly beneficial in balancing them. They are particularly beneficial for women as they help to reduce menstrual cramps and menopausal symptoms. Some good sources of Omega 3 fatty acids are: Oily fish, Flax seeds, Chia seeds, Walnuts, Olive oil.
• Vitamin D: Vitamin D affects your pituitary gland which produces a range of hormones. It can help to relieve symptoms associated with low oestrogen levels. It also affects the weight and appetite.
1. A few minutes of sun exposure daily helps in the absorption of Vitamin D into the body, which helps in balancing the hormones.
2. You can also eat foods like oily fish, milk and eggs.
• Exercise: Engaging in physical activity is a great way to balance your hormones.It also lowers the cortisol levels. Cortisol is a stress hormone that blocks oestrogen and is detrimental to your overall health. Regular exercise triggers the release of brain chemicals that improve your mood. This is helpful, as hormone imbalances often cause mood swings.
1. Go swimming, jogging or indulge in other high intensity exercises up to 30minutes, at least four times a week
2. You can also try Yoga and relaxation exercises to stimulate hormone functions and reduce stress.
• Coconut Oil: Extra virgin coconut oil helps stabilize blood sugar levels, boost immunity, speed up your metabolism and promote weight loss. Contrary to the popular misconception, it’s not bad for your heart. It is not harmful for cooking as its smoking point is high. Eating 2 tablespoons of extra virgin coconut oil daily can be useful.
• Fenugreek: Fenugreek seeds contain a phytoestrogen called Diosgenin that is believed to have an estrogenic effect. It also improves glucose metabolism thus proving useful for diabetes to lower blood sugar and glucose metabolic disorder associated with obesity. Steep one tea spoon of fenugreek seeds in a cup of hot water for about 15minutes. Strain and drink this tea 2 or 3 times a day.
• Holy basil: Holy basil is another excellent remedy for balancing hormones, as it works as a natural adaptogen. It helps to lower and stabilize the cortisol levels. High levels of cortisol diversely affect the thyroid gland, ovaries and pancreas. Holy basil improves mental clarity and elevates mood. Simply eat a few holy basil leaves daily for at least a few months. You can also drink basil tea prepared by boiling a few holy basil leaves in a cup of water for few minutes. Strain and drink this tea daily up to 3 cups.
• Almonds: Almonds increase levels of the adiponectin hormone which regulates blood sugar levels, so you won’t set off increased insulin, increased hormone like testosterone that can make your skin look drier and thinner. Eleven almonds a day (1 serving size) or more is a great addition to your diet.
• Salmon: This over achieving fish (good for brain and heart health) is a hormone helper too. It has Omega 3 fatty acids that are a core building block in both cholesterol and hormone synthesis. Plus salmon has anti-inflammatory properties that can help calm skin eruptionslike acne and eczema.
• Eggs: If you are an egg whites only type of woman, listen up! “Though the yolk has gotten a bad reputation for being high in cholesterol, the variety it contains is HDL cholesterol, which is actuallythe type that your body needs to create hormones, leading to softer, more supple skin,” says Dianne Britnner, MD for Midlife Menopause Health Services at medical group MI. Debra Jaliman, MD, one of the top Dermatologists in the US, recommends eating just one egg per day to get the good without overloading on the rich food.
• Broccoli: It contains the natural compound Sulforaphane and indole-3-carbinol, which improves your liver’s ability to metabolise oestrogen, which keeps your skin firm and taut, and bumps up blood supply to the skin, so that it can repair itself quickly.
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