10 ways to balance hormones for women

Establishing a balanced diet, adequate protein, choosing healthy fats, building exercise habits… helps women improve hormonal imbalance.

Dr. Tran Dong Hai (Department of Endocrinology - Diabetes, Tam Anh General Hospital, Ho Chi Minh City) said that excess or deficiency of the endocrine system will lead to serious changes in the entire body. Below are 10 ways to balance natural hormones for women.

Eat enough protein

Protein plays an important role in providing essential amino acids that the body cannot produce on its own and in producing protein-derived hormones, also known as peptide hormones. These hormones help regulate physiological processes such as growth, energy metabolism, appetite, stress, and reproduction. Obesity is associated with excessive protein intake. Therefore, endocrinologists recommend that women eat at least 20-30 grams of protein per meal.

Exercise regularly

Physical activity has a powerful effect on hormonal balance. In addition to improving blood flow to the muscles, regular exercise also increases insulin sensitivity. People who are unable to exercise vigorously or walk regularly can still increase their levels of this hormone, improving their health and quality of life.

Limit sugar and starch

The simple sugar fructose is found in many sugars including 43% of honey, 50% of refined sugar, and 55% of high fructose corn syrup. Long-term fructose consumption can disrupt the gut microbiome. This can lead to other hormonal imbalances.

Furthermore, fructose may not stimulate the production of the hormone leptin, leading to reduced calorie burning and weight gain. Therefore, reducing sugary drinks and other sources of added sugar may improve hormonal health. Women should also limit starchy foods, especially refined starches, as they can increase the risk of obesity, heart disease, and type 2 diabetes.

Choose healthy fats

Healthy fats in the diet help reduce insulin resistance and appetite. Medium-chain triglycerides (MCTs) are absorbed directly by the liver, promoting increased calorie burning.

Healthy fats like omega-3 fatty acids increase insulin sensitivity by reducing inflammation and pro-inflammatory markers. Omega-3 fatty acids may prevent cortisol levels from rising during chronic stress. Healthy fats are found in pure MCT oil (medium-chain triglyceride oil), avocados, almonds, peanuts, macadamia nuts, hazelnuts, fatty fish, olive oil, and coconut oil.

Healthy fats can help reduce insulin resistance. Photo: Freepik — Healthy fats can help reduce insulin resistance. Photo: *Freepik*

Avoid overeating and being too hungry

Overeating regularly leads to long-term metabolic problems. Overeating in the short term also changes circulating fat levels and increases oxidative stress. An increase in ceramides (a type of lipid) in fat cells in the skin can promote insulin resistance.

Drink green tea

Green tea contains antioxidants and compounds that may promote metabolic health. The antioxidants in green tea help control oxidative stress and reduce fasting insulin.

Eat fatty fish regularly

Fatty fish play an important role in balancing hormones in women. Fatty fish contain omega-3 fatty acids that help prevent mood disorders such as depression and anxiety. A diet rich in fish oil helps protect the heart, digestive system, and is beneficial for the brain and central nervous system. Fatty fish rich in omega-3 acids include wild-caught salmon, herring, mackerel, and sardines...

Get enough sleep

Insufficient sleep is associated with imbalances in several hormones, including insulin, cortisol, leptin, ghrelin, and HGH. Not only does sleep deprivation reduce insulin sensitivity, it is also associated with increased 24-hour cortisol levels, which can lead to insulin resistance. Some studies have shown that sleep deprivation leads to increased ghrelin and decreased leptin levels.

The brain needs uninterrupted sleep to go through all five stages of each sleep cycle. This is important for the release of growth hormone, which occurs mainly at night during deep sleep. To maintain hormonal balance, women need at least eight hours of sleep each night.

Eat more fiber

Dr. Hai added that fiber is essential for a healthy diet. Fiber supplements help increase insulin sensitivity and stimulate the production of satiety hormones, helping the body not feel hungry. Soluble fiber has a stronger effect on appetite by increasing satiety hormones than insoluble fiber.

Stress Control

Stress harms the body's hormones in several ways. The hormone cortisol (the stress hormone) helps the body cope with long-term stress. When stressed, the body begins to trigger a cascade of events that lead to cortisol production. Once the stress passes, the response ends; however, chronic exposure weakens the feedback mechanism that returns the hormonal system to normal.

Doing activities such as meditation, yoga and listening to relaxing music for about 10-15 minutes a day can reduce cortisol levels, maintain hormonal balance, and bring the body back to a good state.

Phuong Nga

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