CORRECTING HORMONAL IMBALANCE THROUGH LIFESTYLE AND DIET
Mrs Suleiman stood on the weighing scale in her bathroom with her mouth agape. She could not believe the figure she was seeing on the scale. It definitely had to be that the scale was faulty. How could she have gained 20kg within the last two weeks. She had decided to check her weight after noticing that all her clothes were becoming tightly fitted. She could no longer wear some again. For the past two months, she had been eating excessively and getting thirsty easily too. She had associated her excessive eating to stress and her excessive thirst to the weather. Little did she know that there was another problem in the bag, excessive weight gain!. She also noticed that her period was becoming irregular and her once smooth face was fast getting filled with pimples. She stepped down from the scale with a strong decision to see the doctor. After all, her husband had been imploring her to see a doctor when it all started but she waved his opinion aside. Now, she had to take action.
Dr Adelakun held a test result in his hand and announced to Mrs Suleiman that she was suffering from hormonal imbalance after the series of investigations that were conducted on her. She sat there looking confused.
'Hormonal imbalance is a situation where the hormones in your body are either higher or lower than normal. It is not an uncontrollable disease. Asides from the medications we will give you, you will need to implement some changes in your diet and lifestyle to achieve optimal result because medications alone won't work. So, I will give you the contact details of the health and lifestyle coach we use in our healthcare facility, you can reach out to her and she will patiently guide you through the process'.
'Alright doctor'
Hormones are chemical substances produced by the body that help to regulate many of the body's functions. These hormones are responsible for controlling and regulating some of the body's functions like metabolism, appetite, growth, sexual drive, heart rate, blood pressure, sleep etc.
There is a certain level of hormones that need to be in the body per time. Too much or too little of the hormones in the body per time is known as hormonal imbalance and this poses a serious danger to the individual affected. For females, the hormonal cycle changes during puberty, pregnancy, breastfeeding and menopause. The hormone level either peaks or declines during this period. Most times, hormonal imbalance is caused by a variety of factors such as medications like steroids, cancer treatment, stress, certain medical conditions. Signs and symptoms of hormonal I'm balance include weight gain or weight loss, increased hunger, increased thirst, heavy or irregular period, excessive acne, hair loss amongst others.
Hormonal imbalance can however be corrected with the appropriate lifestyle and diet.
1. Eat enough proteins: Proteins when eaten are broken down into amino acids. These amino acids are needed to produce peptide hormones (a group of hormones) and these hormones play a crucial role in regulating the body processes.
2. Engage in regular physical exercise: Being physically active has a positive impact on the hormone level. It increases the sensitivity of the hormone receptor thereby increasing the effectiveness of the hormone when it binds to its receptor.
3. Maintain a moderate weight: There is a direct association between excessive weight gain and hormonal imbalance. Avoid gaining excessive weight to correct hormonal imbalance. Eat within your calorie range. If you are already overweight, you can lose the excess weight by checking out our article on how to lose weight in an healthy manner.
4. Cut down your sugar intake: Excessive sugar intake such as eating junk and food rich in carbohydrates has been linked to hormonal imbalance. To avoid and control this, limit your daily sugar intake to a reasonable amount. Check the amount of glucose on the leaflet or wrapper of edible products before buying them. Settle for low-sugar or no sugar products.
5. Manage stress effectively: Studies have shown that even a low level of stress can disrupt the hormonal balance in the body. Stress leads to increased production of cortisol and adrenaline in the body which in turn leads to increase in the level of other hormones in the body, thus, causing symptoms of hormonal imbalance such as weight gain, mood changes etc. Find ways to ease off stress by engaging in relaxing activities such as taking a walk, sleeping, reading a novel etc.
6. Sleep well: Sleeping well doesn't just have to do with the quantity i.e the number of hours you sleep, it also has to do with the quality. While it is good to sleep for long hours like 7-9 hours at night as prescribed by scientists, it is also expedient to sleep deeply. Sleep long enough and deeply. Sleep is an important factor in regulating the body's hormones. The function of most hormones is dependent on the quality and quantity of sleep you get. Regularly getting a full, undisturbed night's rest helps to regulate the hormone levels.
7. Eat healthy fats: To control hormonal imbalance, eat healthy fats and avoid unhealthy fats. Healthy fats such as coconut oil or red palm oil helps to balance the hormonal level in the body. Olive oil has also been shown to balance the level of hormones that regulate appetite and stimulate digestion of fat and protein.
8. Eat lots of fiber: Fibers have been shown to balance the hormonal level in the body as well as helping to maintain a healthy weight. Food rich in finer such as fruits and vegetables should be included in your diet on a regular basis to correct hormonal imbalance.
9. Avoid smoking: Tobacco smoke disrupts the level of several hormones in the body thereby contributing to hormonal imbalance. To correct hormonal imbalance, avoid smoking.
10. Avoid alcohol intake: Alcohol just like tobacco smoke has a negative impact on the hormonal balance in the body. It depletes the hormones in the body especially the testosterone level in males.
Hormonal imbalance has far and reaching effects on the body. The effect could be as adverse as infertility and it could be as minor as weight gain. However, with the right diet and lifestyle incorporated into daily living, people living with hormonal imbalance can correct this anomaly and live healthy without fear of the effects of hormonal imbalance.
NB:We are bio individuals which is to say not all size fits all.prioritizing yourself and your journey with the support and guidance of a health coach will further help in your progress and such a person would be able to get detailed information about themselves that could facilitate results.
