Source:theglowingfridge.com

5 Essential Vitamins and Supplements to Balance Hormones

Probiotics

Source:medicalnewstoday.com

There is a connection between gut health and balanced hormones. Probiotics are healthy bacteria that regulate the production of hormones. That is why they are known for maintaining a healthy balance of hormones in the human body.

To maintain the level of probiotics you would need to use probiotic-rich food like kimchi, yogurt, kefir, kombucha, also some certain kind of cheese like mozzarella. These foods vary from region to region and what you like the most. So you always have plenty of choices to choose from. Therefore, do not avoid eating such delicious foods to make yourself healthy.

Magnesium

Source:healthline.com

Magnesium plays a crucial role and is involved in hundreds of biochemical reactions in your body. It can lower your blood pressure, reduce insulin resistance, strengthen your Bone Health and maintain the health of muscles including the heart, improves brain function. It helps to calm your central nervous system and get better sleep. All these factors contribute to better hormonal balance.

Magnesium is available in various forms including supplementary medicines and in spray forms. However, taking medicines makes you look like a patient and you do not feel good. Therefore, it is best to have food that provides the nutrient. Eating healthy and magnesium-rich foods is better than taking medicines.

The foods that have a high concentration of magnesium include leafy green veggies like spinach. Moreover, seeds of chia, flax, and pumpkin also contain magnesium. Thus, eating these seeds will reduce any such deficiency from your body.

However, this is not all. If you do not like green vegetables and seeds, you can try out legumes. Black beans, lentils, and also chickpeas have high quantities of magnesium. Similarly, avocado also reduces magnesium deficiency in your body. And there is no limit to using avocados. You can take it as a spread or eat it in a salad. However, you want. Thus, you got plenty of food options to choose from. That is why there is no excuse left for you to show magnesium deficiency unless your body does not absorb it because of some medical condition. So do eat a healthy diet and remain healthy.

But wait,

There is another yummy treat that can deal with your nutrient deficiency. It is dark chocolate. You can reduce your cravings and become healthy. Furthermore, dark chocolate is also a rich source of antioxidants that improves your overall health.

Source:see.news

Omega-3 fatty acids reduce inflammation, fight autoimmune diseases and anxiety. Although there are various supplements, what could be better than natural foods? Supplements are just artificial things that will provide only a certain quantity. However, eating healthy will improve your lifestyle, you will stay in a good health merely by enjoying food.

You would need to use more herbs and spices like turmeric. Drinking a glass of turmeric milk will bring a miraculous effect. Therefore, it is commonly known as a gold drink. Likewise, you can take high-quality fish oil. However, there are a lot more options for you to choose from.

These include;

  • Fatty Fish and other seafood (salmon, mackerel, tuna, herring, and sardines)
  • Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
  • Plant oils (such as flaxseed oil, soybean oil, and canola oil)
  • Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)

Vitamin D3

Source:perioimplantadvisory.com

Vitamin D is a hormone that is always in communication with other hormones. It helps to reduce inflammation levels and balance all hormones. However, despite the excessive availability, usually people suffer from vitamin D deficiency. The reasons for this deficiency vary from person to person.

The best source of Vitamin D is Sunshine, so don’t avoid that joy to have rest taking sunbathes. But it’s very difficult to get 5000 IU of it. You cannot spend all day sitting in the sunlight. Moreover, the best time for vitamin D enriched sunbath is in the morning and evening when the rays are light.

So in this case you can also take the Vitamin D3 supplement. Take it with your fattiest meal of the day or together with fish oil.

However, if you want to avoid taking pills, you can enjoy plenty of foods. For example, eggs and milk provide vitamin D3. Especially the egg yolk. So you can take eggs for the breakfast and take a sunbathe. Or you can make sure that your morning routine starts from doing some exercise. During dawn and dusk, the sunlight is highly rich in vitamin D. Thus, you will be able to enjoy the sunrise and sunset while your body is healing itself.

Liver-Enhancing Nutrients

The liver keeps in balance sex hormones, cortisone, thyroid hormone, and several adrenal hormones. It removes the excess from the body. Take the following meals and supplements to improve and support your body in producing liver such as turmeric, vitamin C, alpha-lipoic acid, red meat, broccoli, Brussels sprouts, spinach, and tomatoes

All the above-mentioned vitamins can be found in https://www.vitaliving.com/

Lifestyle Tips to Keep Your Hormones in Balance

Adaptogenic Herbs

These types of herbs promote balance in the body. In particular adaptogenic herbs help the body reduce the level of stress and fight against it. It boosts immune function. Check the list below

  • Ashwagandha
  • Reishi Mushroom
  • Tulsi Tea
  • Maca
  • Siberian Ginseng
  • Matcha Green Tea
  • etc.

Good Sleep

Source:additudemag.com

Melatonin is the main hormone responsible for good sleep. In case of insomnia, poor sleep you will experience hormonal imbalance, as your body will fail to produce more hormones, recharge itself and make cleansing. Make sure you avoid using your telephone, watching TV or dealing with any kind of screen light. Keep your room dark. The air should always be fresh. Create a comfortable environment for you to have rest and fall asleep.

Food and diet

Eat enough protein. It decreases the feeling of hunger by decreasing the “hunger hormone” level -ghrelin. Use nutrient-dense foods so that your body can produce energy to perform its job properly. Remember you are what you eat! Your body constantly needs your help. The food you eat directly contributes to the level of hormones in your body and their balance. Use carbohydrates and healthy fats. Here is a small list of food you need to focus on:

  • leafy greens
  • colored vegetables
  • herbs and spices
  • beans and legumes
  • wild-caught seafood
  • organic grass-fed lean meat
  • cruciferous vegetables

Exercise Regularly

Without exercising you will not succeed in keeping your hormones in balance. It reduces stress, mood swings, helps you to fall asleep better, and keeps your body energized. Regular exercise keeps the insulin level in control. With this, you decrease the chances of heart disease, diabetes, cancer, and inflammation. Another hormone you keep in balance by physical activity is the muscle-maintaining hormone.

Avoid using hormonal birth control

Strongly consider going off of hormonal birth control and replace them with hormone-free methods. The birth control pill raises estrogen levels and this is very dangerous. It may cause cancer, breast tenderness, weight gain, heart attack, stroke, migraines and etc.. It’s very easy to switch to hormone-free birth control due to the many options available nowadays.

Avoid Sugar and Refined Carbs

Most people avoid using sugar trying to lose weight. But the impact of sugar goes far beyond and has a very bad impact on your body. The core reason is that too much sugar can lead to insulin resistance. Imbalanced levels of glucose may lead to numerous health issues. Simply avoid sugar, eat healthily and you will see small changes every day.

Drink Green Tea

Source:thelist.com

It is one of the healthiest things in the world. Green tea reduces stress, contains antioxidants known as epigallocatechin gallate (EGCG) which has a strong impact on your health. You may drink up to 3 cups a day.

Final notes

Unfortunately, we are surrounded by tons of chemicals in our daily routine while eating, drinking, and breathing.

Beauty products consist of hormone disruptors. In the kitchen besides the food filled with hormones, we use plastics as containers, water bottles, plastic bags… It’s very difficult to keep always healthy habits, but reducing its quantity in our daily life will significantly increase our health condition. Discover new food, healthy food, amazing seeds, and herbs. Start exercising and keep your body fit. Each day you will see a difference. Stay safe and hydrated, you have only this life to enjoy!


Ricardo is a freelance writer specialized in politics. He is with foreignpolicyi.org from the beginning and helps it grow. Email: richardorland4[at]gmai.com