{"id":14380,"date":"2021-11-02T10:05:18","date_gmt":"2021-11-02T14:05:18","guid":{"rendered":"https:\/\/www.getmaple.ca\/?p=14380"},"modified":"2025-01-15T13:40:48","modified_gmt":"2025-01-15T18:40:48","slug":"five-tips-to-balance-your-hormones","status":"publish","type":"post","link":"https:\/\/www.getmaple.ca\/blog\/five-tips-to-balance-your-hormones\/","title":{"rendered":"Five tips to balance your hormones"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Hormones are chemical messengers that travel through your bloodstream to your organs. They\u2019re responsible for regulating a wide range of bodily functions, from metabolism to reproduction. They also influence your behaviour. Testosterone, for example, is a hormone that exists in both men and women. Testosterone is linked to behavioural changes <\/span><a href=\"https:\/\/www.psychologytoday.com\/ca\/basics\/testosterone\"><span style=\"font-weight: 400;\">like aggression<\/span><\/a><span style=\"font-weight: 400;\"> if there&#8217;s too much in your body. This is just one example of the complex functions hormones serve in creating\u00a0 a balanced physical and mental state.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having too much or too little of a hormone can result in adverse health effects. One contributing factor to hormone imbalance is lifestyle. We all face the challenges in finding time for resting and eating healthy. When those habits slip, it can create a hormonal imbalance that leads to physical and emotional dysfunction. While changes in hormones are a natural part of life, there are some steps you can take to help maintain optimal hormonal levels. Consider these five tips to help balance your hormones.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">1. Get good sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consistent, quality sleep has myriad health benefits, including balancing your hormones. While you\u2019re resting, your body is hard at work preparing you for the next day. Several different hormones are released into the bloodstream overnight. Hormones released in your sleep include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Melatonin, a hormone made by the pineal gland that helps you get to sleep each night.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Growth hormones, which <\/span><a href=\"https:\/\/www.sciencealert.com\/chemical-messengers-how-hormones-help-us-sleep#:~:text=Sleep%20is%20a%20time%20when,the%20hormones%20ghrelin%20and%20leptin.\"><span style=\"font-weight: 400;\">regulate<\/span><\/a><span style=\"font-weight: 400;\"> physical development in young people and assist with tissue repair in adults.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ghrelin and leptin, the hormones that regulate your appetite. Getting too little sleep throws their balance off. That contributes to feeling hungry all the time and possibly over eating.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Experts recommend you get 7-9 hours of sleep each night so your body can recover from the previous day\u2019s stresses and rebalance its hormone levels.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">2. Manage your stress<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stress is a normal feeling that everyone has at some point. But, consistent stress poorly impacts your health. When you feel stressed mentally, you may notice physical changes. Your body tenses, you start sweating, and your heart rate speeds up. All those functions are <\/span><span style=\"font-weight: 400;\">controlled by hormones.<\/span> <a href=\"https:\/\/www.premierhealth.com\/your-health\/articles\/women-wisdom-wellness-\/beware-high-levels-of-cortisol-the-stress-hormone\"><span style=\"font-weight: 400;\">Cortisol<\/span><\/a><span style=\"font-weight: 400;\"> is the hormone most often connected to stress. It\u2019s what triggers your fight-or-flight response.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Long term, chronic stress and elevated cortisol levels lead to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Irritability<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Decreased sex drive<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Digestive problems<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bloating, diarrhea, or constipation<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Weight gain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Stress management techniques can help prevent surges in cortisol. The right solution depends on your lifestyle and sources of stress. Physical activity\u00a0 and mental health therapy are great options to give you the stress-busting support you need.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">3. Exercise regularly<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lots of people treat exercise like an all or nothing endeavour. In fact, you don\u2019t have to be in the gym every day to see physical and mental health improvements. The recommended weekly amount of exercise for adults is about <\/span><a href=\"https:\/\/www.who.int\/dietphysicalactivity\/factsheet_adults\/en\/\"><span style=\"font-weight: 400;\">150 minutes per week,<\/span><\/a><span style=\"font-weight: 400;\"> or just 21 minutes per day. Exercise reduces the level of stress hormones present in your body, such as cortisol and adrenaline. It also stimulates the release of endorphins, which are hormones that make you feel good.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try building some more physical activity into your daily routine. Start with something small, like taking an after dinner stroll or taking your pet out to explore a trail.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">4. Eat less sugar<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you eat too much sugar, it causes hormonal highs and lows in your body. Shortly after eating it you\u2019ll feel a brief energy rush, but a crash in energy will follow. That\u2019s because of fluctuation in a hormone called insulin. <\/span><span style=\"font-weight: 400;\">Insulin regulates sugar levels in the bloodstream<\/span><span style=\"font-weight: 400;\">, so it\u2019s released in high amounts when you eat sweet things. Insulin\u2019s primary role is to bring the amount of sugar in your bloodstream to a normal level. But insulin levels also affect the level of other hormones, especially testosterone and estrogen. Spikes in estrogen and testosterone lead to irritability, aggression, anxiety, and sleep disturbances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sugar is in a lot of foods that don\u2019t taste sweet. Foods that are high in refined carbohydrates like white bread and pasta have similar glucose-spiking effects. Try for whole foods sources of carbohydrates like sweet potatoes, brown rice, and fruit.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">5. Reduce your inflammation levels<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Inflammation is your body\u2019s natural response to injury or stress. In some cases it\u2019s short term as your body heals from trauma like a broken bone. That\u2019s called acute inflammation, and it serves the healthy purpose of protecting an area of your body while it heals. When inflammation is chronic, <\/span><a href=\"https:\/\/hormonesbalance.com\/articles\/how-to-reduce-inflammation-fast\/\"><span style=\"font-weight: 400;\">it has harmful long term effects<\/span><\/a><span style=\"font-weight: 400;\">\u00a0like hormonal problems. Chronic inflammation is expressed in your body in lots of different ways, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Weight gain<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eye problems<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Arthritis<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Allergies<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Joint pain<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Asthma<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Irritable bowel syndrome (IBS)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cardiovascular disease<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Metabolic complications<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic inflammation has a wide range of causes, from stress to dietary choices. The effect of inflammation on your hormones is a vicious cycle. Inflammation causes hormone imbalance because an increase in the production of some hormones triggers a decrease in the production of others. For example, the cortisol and adrenaline released when you feel stressed alter your body\u2019s production and use of glucose. Instead of allowing it to flow to your digestive system as usual, the presence of cortisol routes the glucose to your brain. This causes <\/span><a href=\"https:\/\/www.yourhormones.info\/hormones\/adrenaline.aspx#:~:text=Key%20actions%20of%20adrenaline%20include,(primarily%20for%20the%20brain).\"><span style=\"font-weight: 400;\">digestive disturbances<\/span><\/a><span style=\"font-weight: 400;\"> and alters your body\u2019s metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, there are plenty of options for reducing inflammation. Reducing stress levels and eating anti-inflammatory foods like fatty fish are strong choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because everyone\u2019s lifestyles and environments differ, finding a custom solution to hormonal imbalance is the path to feeling better. Our endocrinologists can help you understand your hormonal health, and prescribe medication and lifestyle adjustments to help you get the most out of life.<\/span><\/p>\n<p class=\"p1\"><i>The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.<\/i><i><\/i><\/p>\n<p class=\"p1\"><i>When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When your hormones are unbalanced, your health is put on hold. Here are some lifestyle tips for balancing your hormones that you can incorporate today. <\/p>\n","protected":false},"author":19,"featured_media":14903,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[7379],"tags":[],"acf":{"image":{"ID":14903,"id":14903,"title":"hormones-far","filename":"hormones-far.jpg","filesize":454761,"url":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far.jpg","link":"https:\/\/www.getmaple.ca\/blog\/five-tips-to-balance-your-hormones\/hormones-far\/","alt":"Woman reclining in fashionable chair, wondering how she can balance her hormones.","author":"19","description":"","caption":"","name":"hormones-far","status":"inherit","uploaded_to":14380,"date":"2020-09-01 18:54:16","modified":"2020-09-01 18:54:40","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/www.getmaple.ca\/wp-includes\/images\/media\/default.png","width":2881,"height":1181,"sizes":{"thumbnail":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-300x123.jpg","medium-width":300,"medium-height":123,"medium_large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-768x315.jpg","medium_large-width":768,"medium_large-height":315,"large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-1024x420.jpg","large-width":1024,"large-height":420,"1536x1536":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far.jpg","1536x1536-width":1536,"1536x1536-height":630,"2048x2048":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far.jpg","2048x2048-width":2048,"2048x2048-height":840,"square1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-1200x1181.jpg","square1200-width":1200,"square1200-height":1181,"square600":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-600x600.jpg","square600-width":600,"square600-height":600,"square300":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-300x300.jpg","square300-width":300,"square300-height":300,"square200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-200x200.jpg","square200-width":200,"square200-height":200,"square100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-100x100.jpg","square100-width":100,"square100-height":100,"feature1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-1200x600.jpg","feature1200-width":1200,"feature1200-height":600,"feature1100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-1100x500.jpg","feature1100-width":1100,"feature1100-height":500,"feature800":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-800x400.jpg","feature800-width":800,"feature800-height":400,"feature400":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-400x200.jpg","feature400-width":400,"feature400-height":200,"facebook1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-1200x630.jpg","facebook1200-width":1200,"facebook1200-height":630,"medium_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-1200x492.jpg","medium_retina-width":1200,"medium_retina-height":492,"large_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2020\/09\/hormones-far-2360x967.jpg","large_retina-width":2360,"large_retina-height":967}},"intro_text":"","meta_description":"","add_promotional_banner":false,"add_call_to_action":true,"show_age_gate":false,"call_to_action_text":"See an endocrinologist online","call_to_action_button_text":"Get started","call_to_action_link":"[mpl-register-link]"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.4 (Yoast SEO v18.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Five tips to balance your hormones - Maple<\/title>\n<meta name=\"description\" content=\"When your hormones are unbalanced, your health is put on hold. 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