Below is a few ways to increase hormones naturally. I find a lot of people struggle with their hormones whether it be a hormonal imbalance or they are perimenopausal, menopausal, or post menopausal. Even when they are using bio-identical hormones or mainstream hormone replacement therapy. When you have low levels of oestrogen or & progesterone, such as during menopause, it can negatively affect your mood, sexual desire, bone health & more.
Foods to increase oestrogen:
Soybeans – Also the products produced from them, such as tofu & miso are a great source of phytoestrogens.
- Phytoestrogens mimic oestrogen in the body by binding to oestrogen receptors & can have oestrogen or anti oestrogen effects.
- I would suggest moderate consumption of soybeans & try not to get genetically modified soy products & get organic if possible.
Flax seeds – also contain high amounts of phytoestrogens. The primary phytoestrogens in flax are called lignans, which are beneficial in oestrogen metabolism.
- LSA – 3 cups flax seeds, 2 cups sunflower seeds & 1 cup Almonds.
- Grind all the ingredients, put in glass container & leave in refrigerator.
- This is a great way to eat flax seeds, sprinkle on cereals, fruit, or salads.
Sesame Seeds – are another dietary source of phytoestrogens.
- The researchers found that a 2-month diet supplemented with these oils was able to improve bone health markers. This research suggests a positive oestrogen-like effect of both sesame & soy seeds, although further human research is needed.
Fruits – Including apples, berries, grapes, peaches, pears & plums.
Grains – Such as barley, oats & wheat germ..
Liquids derived from plants – specifically beer, coffee, olive oil, red wine & green tea.
Nuts and Seeds, – Including almonds, flaxseeds, peanuts, sesame seeds & sunflower seeds.
Others foods – Garlic, cruciferous vegetable, ( cauliflower & broccoli) kale & red Wine
Vitamins & minerals to increase hormones naturally:
B vitamins – Play an important role in the creation and activation of oestrogen in the body. Low levels of these vitamins can lead to reduced levels of oestrogen.
- Researchers compared levels of certain B vitamins to breast cancer risk in premenopausal women. Results indicated that higher levels of vitamins B-2 & B-6 were associated with a lower risk of breast cancer, which may be due to the impact of these vitamins on oestrogen metabolism.
Vitamin D – Functions as a hormone in the body. One study explains that both vitamin D & oestrogen work together to reduce the risk of cardiovascular disease.
- The link between these hormones is due to the role that vitamin D plays in oestrogen synthesis. This indicates a potential benefit of vitamin D supplementation in low estrogen levels.
Food to increase progesterone:
Because progesterone is the precursor to cortisol, when cortisol levels increase, progesterone levels decrease. So, too much stress in a woman’s life can lead to a progesterone deficiency, causing the 0estrogen dominance.
- Sweet potato
- Brussels sprouts.
- Dark chocolate
- Oats, flaxseed & quinoa
- Tofu (non- genetic modified in moderation)
Naturally way to increase your DHEA:
DHEA (dehydroepiandrosterone) is made from cholesterol by the adrenal glands and is a precursor to 18 steroid hormones including the commonly known sex hormones oestrogen & testosterone.
Healthy DHEA production is critical for lean muscle development, fat burning, bone growth, skin health, & immunity, a DHEA deficiency significantly increases the risk of age-related conditions.
Our DHEA production naturally peaks between 20-25 years of age and then steadily declines.
DHEA is used by the body to produce testosterone & oestrogen. When the body is under chronic stress there is a high demand to produce cortisol which reduces the amount of progesterone & DHEA that is produced.
High sugar & carbohydrate consumption increases blood sugar & insulin levels. Elevated insulin causes a decreased production of DHEA in the adrenals. Blood sugar imbalances also create critical vitamin & mineral imbalances that stress the adrenals & reduce DHEA production.
High stress causes this process to shift towards cortisol production. This shift essentially `steals` the necessary pregnenolone from the DHEA production pathway to produce more cortisol. This process depletes DHEA levels.
- Regular exercise, especially strength training, has been shown to increase DHEA levels.
- Stress reduction techniques, such as meditation & yoga, can also help boost DHEA levels.
- Get a good night sleep
- Cut out sugar
- Additionally, a diet rich in healthy fats, such as omega-3 fatty acids & antioxidants can support DHEA production.
- Foods – Wild yam, soybeans, eggs, Dairy products, Lean meat, Nuts & seeds, whole grains, cruciferous vegetables, legumes & dark chocolate.
Lifestyle changes help hormone:
Stress management – We know — stress management is easier said than done. But stress can harm your progesterone levels. Stress triggers the production of cortisol, the stress hormone. If you are overly stressed and your body needs more cortisol, the adrenal gland will steal other, less vital hormones to create additional cortisol.
Progesterone is one of the first to be transformed into cortisol since it is not a hormone necessary to survive. This means the more stressed out your body is, the more likely cortisol production will result in low progesterone. https://www.nutritionalhealthenterprises.com/the-effects-of-stress-on-the-body/
Maintain a healthy body weight – It is important to maintain a healthy body weight as abnormally low or abnormally high fat levels can affect the production of progesterone & your overall hormonal balance.
Fat cells produce oestrogen, so an abnormally high amount of fat cells may result in Oestrogen dominate. Oestrogen dominance can actually lead to low progesterone, as the two hormones need to remain balanced.
On the other hand, an abnormally low amount of fat cells can cause your body to think you’re in a survival mode. When this happens, your body uses nutrients & resources to keep you alive rather than produce reproductive hormones.
High-intensity exercises – Like squats, lunges, pull-ups, crunches & push-ups are ideal, with minimal rest time in between. The more intense a workout, the more these hormones are released. Consistency is also key to retaining a steady flow of healthy hormones throughout your body. It is a great way to increase oestrogen, progesterone & DHEA naturally.
Walking – Exercise is undoubtedly one of the best lifestyle habits women can utilize to support healthy hormones & metabolic health, in addition to the mental health benefits. Brisk walk for about 30 to 45 mins, three times a week.
Hormones are complex & powerful chemicals. If one or more of them goes out of whack, it can cause certain symptoms that make you feel like you’re not in control of your body. If you have new & persistent symptoms, it’s important to talk to your healthcare provider. They can order some tests to see if a hormonal imbalance or another condition is the cause. The sooner you reach out for help & treatment, the sooner you’ll be able to feel like yourself again.
Remember you can always increase hormones naturally with lifestyle change & diet.
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