HOW TO BALANCE HORMONES (PART 3)

Welcome to the final blog post on this series! You made it. *clap clap clap*


So now we know hormones have the power to control our mental, physical, and emotional health. But WE ultimately have the main influence as to whether these hormones positively or negatively effect our bodies. By practicing a healthy lifestyle and by eating REAL, nutritious foods daily, we can truly achieve hormonal equilibrium.


PROTEIN PROTEIN PROTEIN

Protein is the key component of every cell in the body and is the building block for bones, muscles, cartilage, blood and skin. Our bodies use protein to build and repair tissues. Consuming an adequate amount of protein daily triggers the production of hormones that suppress appetite and keeps us feeling full. Aim for 20-30 grams per meal.


EXERCISE REGULARLY

Go for a walk, strength train, take a yoga class, etc. Any form of physical activity that gets our bodies up and moving can modify hormone levels in a way that lowers stress hormones and reduces the risk for disease.


AVOID SUGAR AND REFINED CARBS

We've learned about this one already in the first post... But did you know?? Sugar actually destroys collagen. Sugar bonds with proteins in the body, {a process known as glycation.} These sugar-bonded proteins produce free radicals which destroy collagen and elastin {the responsible parties for keeping our skin strong and supple OR loose and saggy.} Sugar also prevents the body from producing more collagen. *gasp* Sugar and refined carbs spike insulin levels that turn into inflammation and wreak havoc on our bodies, so avoid it at all costs. If you're like me and have a sweet tooth, grab a piece of fruit or *A* piece of dark chocolate.


PRACTICE STRESS-MANAGEMENT

Life is stressful. And at some point in our lives, stress is an unfortunate guarantee. It’s important to learn how to reduce stress to help normalize the stress hormone “cortisol.” Meditate, listen to soothing music, take 3 deep breathes, and try to relax. Ommmmmm


EAT HEALTHY FATS

Healthy fats are just as important as eating protein. Healthy fats like fish, nuts, avocados etc. help reduce insulin resistance and stimulate the production of hormones that control appetite. Heathy fats are also INCREDIBLE for our skin! Avoid unhealthy and artificial trans fats as they do nothing good for our systems.


DON’T OVER-EAT OR UNDER-EAT

Consuming too many or too few calories can lead to hormonal imbalances. How do you know how many calories *you* should be eating??

Click the link below to find out!

https://www.healthline.com/nutrition/how-many-calories-per-day


DRINK GREEN TEA/MATCHA

Green tea/matcha contains an abundant amount of antioxidants to protect our skin and has been known to lower insulin levels. Limiting caffeine use helps lower stress hormone levels as well.


EAT FISH

Omega-3 fatty acids are incredible for hydrated, glowing skin. Omegas lower cortisol levels and increase insulin sensitivity. *If you are vegan/vegetarian, adding ground flax , chia seeds, and nut oils (like walnut oil) to your diet is a great way to get the omegas you need.


SLEEP WELL

If you don’t sleep properly, it will show on your skin (i.e: dryness, fine lines, breakouts). Inadequate sleep has also been shown to increase hunger and stress hormones, reduce growth hormones and increase insulin resistance. Aim for 7 to 9 hours of sleep per night.


EAT A HIGH FIBER DIET

High fiber foods like chick peas, broccoli, quinoa, etc control hunger cravings by keeping us full longer. This helps manage weight loss, improves insulin sensitivity, and helps the hormones that control food intake.


EAT EGGS

Eggs are loaded with vitamins and nutrients to suppress the appetite, reduce insulin resistance and make you feel full. Eggs are also rich in fatty acids to help soften, firm and hydrate skin. *If you are vegan/vegetarian, adding ground flax , chia seeds, and nut oils (like walnut oil) to your diet is a great way to get the omegas you need.


This concludes the 3-part "How to Balance Hormones" blog-series. Though, this is just the beginning for hormone control! Now we know hormones are involved in every aspect of our health. We need our hormones to be positively operating optimally and we can do so by maintaining a healthy lifestyle and regular exercise.



#hormones #hormonalimbalance #healthylifestyle #skinfoods


*Research studies listed above are taken from Healthline.com

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