If you’re finding it almost impossible to lose weight or waking up with hot flashes that soak you, it’s time to take action to reset your hormones. Not only do you find you gain weight, the weight isn’t distributed where you need it. You don’t have to rush to get the latest pills to balance your hormones, you can do it at home naturally.
Try a hormonal reset diet.
The Hormone Reset Diet, a book by gynecologist Sara Gottfried, states that resetting hormones starts by following a specific diet for at least 21 days. If weight gain is a problem, switch to a vegetarian diet and cut out alcohol. That helps reduce specific bacteria that is necessary for the overproduction of estrogen. Other studies show that adding at least three cups of green tea to your diet daily can also help.
Too much sugar may be another problem.
The more sugar you consume, the more insulin the body produces. Insulin is a hormone that controls the cells to accept glucose. The more insulin produced, the more potential you have for insulin resistance, where the cells don’t respond to the insulin, leaving more glucose in the blood, which causes the body to create even more insulin, further exacerbating the problem. Focus on foods low on the Glycemic Index—GI—that assigns numbers from 0 to 100, with pure glucose being 100 that represents the rise in blood glucose levels within two hours of consuming the food. Insulin resistance can cause the accumulation of belly fat.
Cortisol, estrogen, testosterone, insulin, melatonin and HGH—human growth hormone, can be balanced with exercise.
Cortisol is a stress hormone and if you have too much, high intensity workouts can cause a temporary spike in it, but ultimately will lower cortisol levels. Estrogen dominance can cause many of the problems faced during menopause, including insomnia, weight gain and hot flashes. Exercise can help. Whether you’re male or female, you have testosterone, but it’s more prominent in males. It’s important for building muscle tissue. Exercise boosts its production. It also boosts the production of melatonin and HGH, which is known as the fountain of youth hormone.
- Getting adequate sleep regulates your hunger-satiety hormones. If you don’t get enough sleep the body produces more ghrelin—the hunger hormone—and less leptin—the one that makes you feel full.
- The more caffeine you consume, the more potential you have for high levels of cortisol. Cortisol causes weight to accumulate around your waist called visceral fat. Lower the amount of high caffeine drinks, including diet cola.
- Learn to deal with stress whether through meditation, breathing exercises or focusing on the cause of the stress and eliminating it if possible. Stress can cause hormonal imbalances.
- Take care of your gut bacteria. Eat probiotic and prebiotic foods. Prebiotic foods feed the gut bacteria and include foods with soluble fiber, such as onions, asparagus, apples and wheat bran.
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