How to Balance Hormones Through Fitness & Nutrition

Using Fitness & Nutrition to Balance Your Hormones

Balancing your hormones has become a new crazy within fitness circles. The truth is balancing hormones is a newer field of study. We have always had hormone tests to see if we were balanced and what medicines we needed to go onto to even them out possibly. Or if that is why certain medical conditions have been brought up with our health like PCOS. However, new information is needed as long as other fitness influencers are trying to opt out of the hormonal drugs and do so naturally. These new studies and ideas are fascinating and have helped many people feel like themselves again.

As always consult with your doctor before going off any hormonal balancing drugs and see what they believe will be best for you. Also, don't be afraid to get a second opinion if needed if you truly want to try getting off your balancing hormones. Sometimes it can be helpful to have doctors with different ideas or run other tests to see if there could be an alternative outcome.

If you are just curious about the hormone-balancing craze then you are in the right spot. Or if you are just wanting to feel better and more energetic like I did then this blog is perfect for you. It is truly amazing what our bodies can do when we actually take care of it. You do not have to be diagnosed with unbalanced hormones to try and balance them to a better you!

Let's get into practical ways we can use fitness and nutrition as a tool to balance our hormones.

Balance Through Diet

Balancing hormones through your diet is one of the most basic ways to do so. What we fuel our body with is usually what causes various issues to arise. We need to start consuming nutrient-dense foods that support rather than hinder our hormonal health. Hormones are influenced by factors like blood sugar levels, gut health, and certain nutritional intake. Here's a guide you can try out to see if it helps with balancing your hormones.

1. Regulate your blood sugar

   1. Stable blood sugar prevents insulin spikes, which can disrupt other hormones like cortisol, estrogen, and testosterone. How we do this by eating balanced meals that include protein, healthy fats, and fiber(beans) with every meal/snack. Limit refined carbs and sugars aka put the cookie down. Try to focus on whole grains(even sourdough), vegetables, and fruit over their processed counterparts.

2. Focus on healthy fats

   1. Fats are crucial for hormone production, particularly sex hormones.

      1. Include foods with omega-3 fatty acids(salmon, flaxseeds, chia seeds, and walnuts). Use healthy oils like olive oil and avocado oil while cooking. Try to limit transfats and limit saturated fats from processed foods. Think baked goods, high-butter popcorn, fried foods, etc. I know this is hard but you could start small instead of that whole bake of Oreos try eating half of it or just a serving size.

3. Support Gut Health & Eat Your Veggies

   1. A healthy gut aids in hormonal regulation including estrogen and metabolism. Gut health is still very new to research and we need more to have a conclusive answer. Consider this one a side note: eat fermented foods like yogurt, kimchi, sauerkraut, etc. Included prebiotic-rich foods such as garlic, onions, asparagus, and bananas. Avoid overuse of antibiotics and processed food that harm gut health. Even though the research is still new to gut health nothing on this list can hurt you unless you are allergic so I try to eat fermented foods because they also help your immune system during that sick season!

   2. Vegetables like broccoli, cauliflower, and kale contain compounds that also support estrogen and your metabolism. By steaming or lightly cooking these vegetables you help enhance the nutrients that are in them instead of cooking them out!

4. Prioritize Protein

   1. Is protein the holy grail at this point? The short answer is yes! Protein improves amino acids that are necessary for hormone synthesis and keeps you satiated, preventing those sugar cravings(and insulin spikes)! Include some lean meat, fish, eggs, legumes, nuts, and seeds! Aim for 20-40 grams of protein per meal.

5. Reduce Inflammatory Foods

   1. Chronic inflammation can disrupt your hormonal balance. To do so we need to avoid processed foods(once again right?), refined sugar, and unhealthy fats. Focus on instead anti-inflammatory foods like berries, leafy greens, turmeric, and green tea. There are many more options to choose from but those are just a few! Also, new research indicates that a low-inflammatory diet can be a good preventive action for lifestyle diseases.

6. Manage Stress Through Nutrition & Support Thyroid Function

   1. Stress increases cortisol which can disrupt other hormones within your body. By consuming magnesium-rich foods(dark chocolate, spinach, nuts, and mushrooms you can help lower your stress levels by the following:

      1. Regulates Cortisol Levels: Magnesium helps regulate cortisol production, which can prevent the harmful effects of chronic stress.

      2. Supports Nervous System Function: Magnesium plays a crucial role in maintaining a healthy nervous system, helping to reduce feelings of anxiety and promote relaxation.

      3. Improves Sleep Quality: Adequate magnesium levels can enhance sleep quality, further helping to combat stress and its effects on the body.

   2. The thyroid gland is crucial for regulating metabolism, energy levels, and overall hormonal balance in the body. Certain foods can support thyroid function and hormonal regulation, particularly those rich in iodine and selenium.

      1. Iodine-rich foods are an essential mineral required for the production of thyroid hormones. An iodine deficiency can lead to thyroid dysfunction, including conditions like goiter and hypothyroidism. Here are some iodine-rich foods: seaweed, iodized salt, and fish.

      2. Selenium-rich foods are another vital nutrient that plays a role in thyroid hormone metabolism and protects the thyroid gland from oxidative stress. Foods rich in selenium include: brazil nuts and mushrooms.

Balance Through Exercise

Balancing hormones through exercise involves incorporating a variety of movement types that regulate stress, improve metabolism, and enhance overall hormonal functions. Here are some ways that hormones are balanced through exercises and might convince you how important movement really is.

1. Manage Cortisol(Stress Hormone)

   1. Remember how we talked about nutrition on how to balance cortisol well movement can help with that as well! Chronic stress leads to elevated cortisol, which can disrupt sleep, metabolism, and other hormones. By incorporating movement, we can help lower those stress levels that could be brought on by work, children, family, etc.

      1. Try some deep breathing or a mindfulness routine

      2. Try some low to moderate-intensity workouts like walking, yoga, pilates, or weight lifting.

      3. Long-duration and high-intensity workouts can raise cortisol if you are already stressed. So maybe save those intense sessions when you get your stress levels under control.

2. Support Insulin Sensitivity

   1. Exercise helps regulate blood sugar and prevent insulin resistance which is crucial for hormone balance.

      1. How we can do this is strength training which improves insulin sensitivity and promotes muscle growth which enhances glucose uptake. Also walking throughout the day can help keep your blood sugar stable.

3. Boost Endorphins and Dopamine(Mood Hormones)

   1. Exercise stimulates those feel-good hormones in the following ways:

      1. Increasing Endorphin Levels- physical activity triggers the release of endorphins, which are neurotransmitters that act as natural painkillers and mood elevators. This is often referred to as the "runner's high," where individuals experience a sense of euphoria following intense exercise.

      2. Enhancing Dopamine Production- exercise has been shown to boost dopamine levels, a key neurotransmitter associated with pleasure and reward. Increased dopamine can lead to improved mood and motivation.

      3. Promoting Neurogenesis- exercise stimulates the production of brain-derived neurotrophic factor (BDNF), which supports the growth of new neurons and enhances cognitive function. This can contribute to improved mood and emotional resilience.

4. Regulate Sex Hormones(Estroen, Testosterone, Progreterone)

   1. Balanced sex hormones are essential for reproductive health, energy, and mood. We can do this through exercise by strength training which boosts testosterone levels in men and supports hormonal balance in women. Moderate cardio improves circulation(this can help combat inflammation that disrupts hormones) and helps with estrogen metabolism.

5. Improve Thyroid Function

   1. The thyroid gland plays a crucial role in regulating metabolism and energy levels by producing hormones such as thyroxine (T4) and triiodothyronine (T3). When discussing hormonal balance, it is important to recognize how exercise can positively influence thyroid function and overall hormonal health. Here are several reasons why exercise is beneficial:

      1. Enhances Metabolic Rate- regular physical activity boosts the metabolic rate, which can help improve the efficiency of thyroid hormone utilization in the body. This increased metabolism can lead to better energy levels and weight management, both of which are important for maintaining hormonal balance.

      2. Promotes Healthy Body Weight- maintaining a healthy weight through exercise can positively influence thyroid function. Obesity is often associated with thyroid dysfunction, and weight management can help normalize hormone levels, enhancing overall metabolic health.

      3. Increases Blood Circulation- exercise increases blood flow and circulation, which can aid in the delivery of thyroid hormones throughout the body. Improved circulation ensures that hormones reach their target tissues more effectively, supporting overall metabolic processes.

      4. Supports Muscle Mass- strength training and resistance exercises help build and maintain muscle mass. Muscle tissue is metabolically active and requires thyroid hormones for growth and maintenance. Increased muscle mass can lead to a higher resting metabolic rate, further supporting thyroid function.

   
   
   
   

   The main takeaways are to limit your processed food and start moving! I could go into more detail on this topic so if you would like me to comment below. There is a lot of detail that goes into making your hormones happy but some people(those who have fertility issues and PCOS) have seen great results by just actually starting to take care of themselves! You deserve to prioritize and help yourself to be a better you!

   
   

   If you do not know where to start I have a free 14-day challenge right here you can click on and sign up: https://www.maddie-hull.com/challenge-page/eaed2b11-f121-4af2-91d6-bcc47ff1977e?programId=eaed2b11-f121-4af2-91d6-bcc47ff1977e