Put your hormones in order
Unfortunately, there are no magic solutions to our health. And in this case, too, achieving our hormonal balance requires effort and some adjustments to our daily habits. However, regardless of whether our goal is higher energy levels, weight loss or a solution to a problem such as polycystic ovary syndrome, the results will compensate us for the same. The following natural methods are backed by experts.
1. Proteins first
The proteins we receive through food, among other things, also influence the release of hormones that control appetite. Research has shown that eating protein foods lowers ghrelin, also known as a “hunger hormone” and triggers the production of hormones that produce a sense of satiety. In a recent study, participants who ate a high-protein meal were 25% less hungry than others, and in a study examining the effect of edible proteins on women, participants who consumed them not only felt 30% more hungry, but and saw their metabolism increase! To optimize our hormonal health, experts recommend 20 to 30 grams of protein per meal.
2. Stay in motion
In addition to its effect on our silhouette, exercise has the ability to lower insulin levels and increase our sensitivity to it. One of the most important functions of this hormone is that it allows our cells to absorb sugars and amino acids through the bloodstream, which they then use to pump energy and maintain our muscle tissue. However, high levels of insulin in the blood have been linked, among other things, to our body’s resistance to it, namely its inability to translate the signals it sends, but also to cardiovascular disease, diabetes and various cancers. In a 24-week study of a sample of obese women, exercise increased the sensitivity of participants to insulin, as well as adiponectin levels, a hormone that has anti-inflammatory action and helps regulate metabolism. The best; You don’t have to do championships. Even everyday walking can make the difference.
3. Massage time
Yes, we know it’s not easy in practice, but your hormonal health is another reason to try to beat stress. When we experience chronic stress, our body responds by keeping the hormone cortisol high. Cortisol is linked to excessive calorie consumption and obesity, but also to an increase in the percentage of fat stored in the abdomen. Research has shown that meditation, yoga, massage and relaxing music can lower cortisol levels in our blood. In fact, massage not only lowers stress hormone levels, but also triggers the release of serotonin and dopamine, which have the potential to make us moody.
4. Don’t eat too much – but not too little
When we eat more than we need to, we run the risk of rising insulin levels and insulin resistance. However, too much calorie intake can consume hormone imbalances, as recent research suggests it can increase cortisol levels in our blood. Also, previous research has shown that very low-calorie diets may trigger insulin resistance in some people, at levels we usually find in diabetics.
5. Alpha and Omega-3
It seems that omega-3 fatty acids can dramatically enhance our hormonal health. Studies have shown that eating them can effectively lower cortisol levels in our blood, as well as insulin resistance, which is also linked to gestational diabetes. In particular, research into pregnant women with gestational diabetes showed that the group consuming 1000mg of omega-3 fatty acids daily for six weeks showed a significant decrease in insulin levels, insulin resistance, and levels of the inducible CRP protein. , compared to the placebo group. One more reason to consume more fish rich in useful fats, such as salmon, sardines, herring and mackerel.
6. Sleep in peace
Even the best exercise and diet program can not compensate for the lack of quality sleep, which is linked to imbalance in important hormones such as insulin, cortisone, leptin, ghrelin and growth hormone. Studies have shown that limiting nighttime sleep to 5 hours for a week can reduce insulin sensitivity by 20%, while just two days of inadequate sleep can reduce leptin by 18% and increase ghrelin by 28%. , resulting in a 24% increase in hunger. Therefore, if you are trying to lose weight, make sure you sleep at least 7 hours each night.
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