10 tips to improve your hormonal health

Hormones are your body’s chemical messengers. They’re produced in the endocrine glands, and they are powerful chemicals that travel around the bloodstream communicating with the tissues and organs. They play an integral role in our health and wellbeing.

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When our hormones are synchronised, our body functions like a well-oiled machine and we are aligned with our body's natural rhythms. We feel great!

Here are 10 tips on how to improve your hormonal health today

  1. If you're a caffeine drinker, try to reduce caffeine intake in the second half of your day. Caffeine can disrupt sleep if it's consumed less than six hours before bedtime due to suppressing melatonin production (our sleep hormone). If you wake up feeling exhausted, this may be a sign that your sleep quality is being impacted. 
  2. Expose yourself to more natural sunlight in the day. Low vitamin D levels massively increase your risk of depression and low mood.
  3. Reduce exposure to artificial lights at least an hour before bedtime. This is another habit that suppresses the production of melatonin and it can have a negative impact on our sleep quality and quantity!
  4. Increase your fibre intake. Whole foods help to slow down the release of sugars into the bloodstream. Nuts, seeds, and vegetables are all loaded with fibre. They're great to have with your meal.
  5. Reduce your intake of ultra-processed foods. Lack of fibre in ultra-processed foods make us vulnerable to sharp spikes in blood sugar levels that can increase our risk of type 2 diabetes mellitus. Even food products we'd expect to be healthy, like fruit juice, are an example of this as they've had the fibre stripped away. More obvious examples of ultra-processed foods include biscuits, cakes, and fizzy drinks.
  6. Find strategies for managing your cortisol levels (stress hormone), such as exercise and meditation.
  7. Try not to over-exercise! This can lead to excess adrenaline and cortisol. Some signs and symptoms include feeling exhausted, and also struggling to sleep at night.
  8. Eat more healthy fats, like avocado, extra virgin olive oil, nuts and seeds. These help to trigger the release of hormones that help to keep us feeling full and satisfied.
  9. Eat more omega-3 rich foods, such as oily fish or chia seeds. These are anti-inflammatory and can help to reduce insulin resistance.
  10. In most cases, try to avoid 'low-fat' food products, or be mindful of those you do eat. Many of these have been pumped full of added sugars for flavour, which can lead to spikes in blood sugar levels and insulin (our glucose regulation hormone). It's always worth checking the ingredients for this! 

Our hormones are integral when it comes to our health and wellbeing. We need them to function optimally and feel our best. When we live a life with hormonal imbalances, we are much more likely to be carrying extra weight, and we are at a far greater risk of diseases such as type 2 diabetes mellitus. It is very important that we have more of an understanding of the variables that impact our hormonal health, so we can build healthier habits. 

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

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Bedford MK41 & Oxford OX4
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Written by Andrew Latimer, ANutr, MSc, BSc
Bedford MK41 & Oxford OX4

Are you struggling with your health, weight, habits, or wellbeing?  Hi everyone, my name is Andrew Latimer. I am a Registered Associate Nutritionist (ANutr), a specialist in Health Promotion (MSc), a Sports Scientist (BSc), and a Weight Management Practitioner. I have a decade of experience wor...

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