Introduction
Hormones are substances produced by the body and play a significant role in many bodily functions. An imbalance of these hormonal levels affects physical and mental health. For example, the hormonal changes resulting from pregnancy, menstrual cycle, and menopause can cause lethargy, irritability, cravings, etc. In addition, reduced testosterone levels in males may result in lethargy, hair loss, and weight gain. Proper nutrition, vitamin intake, and lifestyle changes help regulate the hormonal level and reduce the signs and symptoms of hormonal imbalance.
What Is the Cause of Hormonal Imbalance?
Certain hormonal changes are a part of life that occur naturally at various conditions during puberty, pregnancy, and after menopause. Hormonal imbalance can result from an unhealthy lifestyle, Improper nutrition, stress, and environmental toxins. To balance the hormonal level, it is important to rule out the cause of the imbalance.
How Do Environmental Factors Play a Role in Hormonal Balance?
The endocrine system can disrupt the system and result in hormonal imbalance. For example, the chemicals in plastics like BPA (bisphenol-A) can disrupt the endocrine system and result in hormonal imbalance. 90 % of the world’s population has BPA in urine, where these chemicals can bind to hormone receptors and cause issues in the body's natural hormonal balance. Substances causing hormonal imbalance are called endocrine disruptors.
How Can Food Cause Hormonal Imbalance?
Food plays a role in many body functions, including regulating hormones. Intake of certain foods can help the body maintain the normal hormone level. For instance, sugar is known to cause an imbalance of hormones as it can cause a spike in the hormone insulin. A diet that is rich in sugar can cause an increase in insulin levels until the cell becomes resistant. This results in the body focusing more on processing the sugar, and other hormones are given less attention, causing an imbalance of hormones. Other food can also result in hormonal imbalance, where gluten and sugar, seen in white bread, can enhance inflammation by increasing stress on the adrenal gland.
How Does Stress Cause Hormonal Imbalance?
Physical and mental stress can influence the balance of hormonal levels, where cortisol, the stress hormone, increases. When a person is stressed, the hormone is out of sync. During a stressful situation, the body produces progesterone, which is converted into cortisol, the stress hormone. During stressful conditions, when there is an increased cortisol level, the adrenal gland takes the vital nutrients from the thyroid gland to manage the stressful situation. This cortisol steal will negatively impact the thyroid gland's functioning, resulting in reduced memory, weight gain, affected ovarian functions, and reduced immune functions.
How Do Medications Cause Hormonal Imbalance?
Some drugs can cause hormonal imbalance, like birth control pills, which destroy natural hormone production with artificial progesterone and estrogen. Some birth control pills prevent ovulation by reducing the peak of estrogen, so the release of the egg is interrupted.
How Do Vitamins Help to Balance Hormonal Levels?
Vitamins are important in maintaining the proper hormonal levels in the body. The production and secretion of vital hormones, including insulin, thyroid hormones, estrogen, and testosterone, have been associated with particular vitamins and minerals. It is also important to consult with the doctor if a person experiences many symptoms that require additional care and attention. For example, if a person is suffering from physical and mental issues due to hormonal imbalance, then taking the following vitamins can help deal with the condition.
1. Vitamin D and Thyroid Dysfunction:
Vitamin D plays a role in controlling insulin and thyroid hormones. Vitamin D deficiency increases the risk of thyroid antibodies, as seen in people suffering from autoimmune thyroid conditions. In addition, vitamin D supplements help regulate the insulin flow and maintain blood sugar, which allows the body’s natural hormones to function effectively.
2. Vitamin B6 and PMS (Premenstrual Syndrome):
Vitamin B6 can help reduce some PMS symptoms, like mood swings and irritability. The vitamin helps in the synthesis of neurotransmitters that affect these feelings. Additionally, melatonin, a hormone that controls sleep-wake cycles, is synthesized with the help of vitamin B6.
3. Vitamin E and Menopause:
Intake of vitamin E by menopausal women helps to manage certain menopausal symptoms. Vitamin E supplement helps to reduce the severity of many menopausal symptoms, like:
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Hot flashes.
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Night sweat.
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Palpitation.
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Vaginal dryness.
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Vitamin E helps to reduce stress through its antioxidant properties.
4. Vitamin Niacin (B3) And Stress:
Niacin, or vitamin B3, is a B-complex vitamin that helps to relax and provide a restful sleep at night. In addition, vitamin B3 helps to relax the muscle tissue, enhancing blood flow by widening the arteries. This increase in blood flow lowers blood pressure. By relaxing and improving sleep, niacin plays a role in reducing the level of stress, anxiety, and depression.
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Other foods with vitamin B are:
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Sunflower seed.
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Beef.
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Tourt.
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Clams.
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Mussels.
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Oysters.
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Turkey.
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Chicken.
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Milk.
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Yogurt.
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Beans.
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Organ meats like liver.
5. Vitamin C and Stress: Vitamin C is necessary for the adrenal glands to function and for the body to produce cortisol, a hormone that aids in controlling stress levels.
Moreover, the synthesis of testosterone and other androgens depends on minerals like magnesium and zinc. While magnesium aids in controlling the hormone's action within the body, zinc is necessary for the generation of testosterone. Unbalanced hormones and associated health problems can result from deficiencies in certain minerals.
How Can Hormone Levels Be Balanced?
Along with vitamin intake, which helps to regulate the hormonal cycle and manages some negative physical and negative symptoms of hormonal imbalance. There are some other ways to regulate hormonal balance, like:
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Intake of two liters of water daily.
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Should be aware of saturated and trans fat.
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Decrease processed food.
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Reduce sugar intake and carbohydrates.
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Intake of food rich in vitamin D, E, B6, and niacin.
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Regular exercise.
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Sound sleep.
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Aware of stress triggers.
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Under-eating or overeating should be avoided.
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Intake of omega 3-rich oily fish.
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Intake of protein-rich foods like eggs, fish, meat, and nuts.
How Does the Contraceptive Pill Help With Hormonal Imbalance?
Contraceptive pills disturb the natural menstrual cycle by synthesizing progestin and suppressing the synthesizing progesterone. A combined pill suppresses the synthesis of FSH (follicle-stimulating hormone) and LH (luteinizing hormone) and produces artificial progesterone. Intake of food that is naturally rich in some nutrients and intake of supplements can help enhance the progesterone level and balance the hormonal level imbalance caused by intake of the contraceptive pill.
Vitamins and nutrients related to enhancing progesterone levels include:
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Vitamin C.
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Zinc.
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Magnesium.
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Vitamin E.
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Vitamin B6.
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Fiber.
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Sulfur.
How to Increase Vitamin Intake to Promote Hormone Health?
For optimal hormone health, it is imperative to ensure proper consumption of key vitamins and minerals. The majority of the vitamins and minerals that human beings require can be obtained from a well-rounded diet that includes a range of foods rich in nutrients, such as fruits, vegetables, lean meats, and healthy fats and carbohydrates.
Vitamin D is crucial in maintaining hormonal health. Egg yolks, fatty fish, and enriched dairy products are some of the foods that contain vitamin D, but it can also be produced by the human body when exposed to the sun.
B6 is a crucial vitamin for hormone health as it plays a role in the synthesis of neurotransmitters that control mood and conduct. Potatoes, bananas, salmon, and poultry are excellent sources of vitamin B6.
How to Ensure That the Body's Hormone and Vitamin Balance Is Healthy?
Individuals can maintain their hormonal balance by consuming a nutrient-rich diet, practicing exercises regularly, and controlling stress levels.
It is significant to remember that specific vitamins and minerals are essential for the synthesis and control of hormones. For instance, the synthesis of testosterone requires vitamin D, whereas the synthesis of estrogen and progesterone needs zinc. Thus, to preserve the hormonal balance one must make sure to consume a sufficient amount of nutrients through diet or supplements.
Conclusion
Hormones play an important role in many body functions. In the case of hormones, the food and nutrients consumed, along with the alteration in the lifestyle, can regulate mood, sleep, memory, and emotions. They also influence some physical factors like skin and weight. The hormones should not be controlled. Instead, they should be nourished to keep them functionally effective. Hormones can be balanced through proper diet, intake of the required supplement, regular exercise, and sufficient sleep.
