Hormones can be described as chemical messengers that play a vital role in the regulation of metabolism, fertility, mood, and various other essential bodily functions. It is noteworthy that there are measures one can adopt to enhance hormonal health. In a discussion with HT Lifestyle, Dr. Sheetal Jindal, a senior consultant at Jindal IVF Chandigarh, emphasised the significance of diet and lifestyle choices in sustaining hormonal equilibrium.

Hormonal balance and diet

She states that the human body comprises more than 200 hormones, such as estrogen, testosterone, cortisol, insulin, leptin, and thyroid hormones. The quality of our diet significantly impacts these hormones. Poor dietary choices can lead to hormonal imbalances, which may result in symptoms like low energy, mood fluctuations, reproductive health issues, and even cognitive decline.

Dr. Sheetal Jindal highlights that a high consumption of processed foods and refined carbohydrates is known to trigger insulin resistance, increasing the risk of type 2 diabetes and other metabolic conditions. Conversely, she notes that diets rich in whole foods, antioxidants, healthy fats, and fiber support the production, regulation, and proper functioning of hormones.

Benefits of following a healthy diet for women, men

Maintaining a diet that aligns with our body's requirements is crucial for sustaining a balanced hormonal system, fostering overall health, and promoting long-term wellness, she notes. In contrast, poor dietary choices can result in hormonal disruptions, leading to issues such as fatigue, mood fluctuations, and reproductive health complications.

"Achieving optimal weight and nutrition in women can positively influence estrogen levels, thereby enhancing menstrual health and fertility. Similarly, adequate intake of protein and essential fats in men can elevate testosterone levels, which is beneficial for muscle mass and energy. Studies indicate that even a modest 5 percent weight reduction in obese women can lead to significant enhancements in endocrine function, including decreased levels of free testosterone, luteinizing hormone (LH), and insulin, along with an increase in ovulation frequency," Dr. Jindal explains.

She further states, "Weight loss may also rectify abnormal sex hormone levels, especially in premenopausal and hyperandrogenic women. Sufficient intake of micronutrients such as vitamins D, B6, and magnesium can additionally aid in hormone production and regulation."

Lifestyle recommendations

By following Dr Jindal's recommendations below, you can support hormonal balance, overall well-being, and long-term health:

1. Eat regular meals

Irregular eating or skipping meals leads to blood sugar fluctuations, which cause unstable insulin levels. Eat regularly at equal intervals during the day to ensure constant blood sugar and hormone levels.

2. Support gut health

Good gut health helps regulate hormones more effectively. To enhance digestion and nutrient uptake, include probiotics and fibre-containing foods such as yoghurt, fermented vegetables, whole grains, and green leafy vegetables.

3. Sleep well

Get quality sleep, as it is important for regulating hormones. Not enough sleep can raise cortisol, upset insulin levels, and mess with reproductive hormones. Get 7-8 hours of quality sleep every night.

4. Consider intermittent fasting

This type of eating may help hormone balance by making your cells more sensitive to insulin and reducing inflammation, but it's a good idea to see a healthcare professional to see if it's the best choice for you.

5. Stay hydrated

Hormonal well-being is dependent on adequate hydration. Drink plenty of water to aid in metabolic functions and the transport of hormones.

6. Cut down on caffeine and alcohol

Too much caffeine and alcohol can interfere with cortisol and estrogen levels. Reducing these stimulants can help regulate hormones better and prevent imbalances.

7. Eat a varied diet

Eat a wide range of foods that are rich in nutrients to cover all the vitamins and minerals. Having a variety of colourful vegetables, fruits, lean meats, and healthy fats provides a balance of nutrients that helps overall hormonal well-being.

8. Add adaptogenic herbs

Some herbs, such as ashwagandha, maca root, and holy basil, have properties that enable your body to respond to stress by adapting and stabilising cortisol levels. These can help regulate hormones in response to stress.

9. Dodge endocrine disruptors

Limit exposure to synthetic chemicals found in processed foods, plastic containers, and non-organic produce. These chemicals can mimic hormones and disrupt your body's natural hormonal balance.

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