How can I balance hormone levels naturally through diet and lifestyle?
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Summary
6 papers analyzed
These studies suggest that a balanced diet rich in phytoestrogens, low-glycemic-index foods, and specific nutrients, combined with regular exercise, can help regulate hormone levels and improve physical and reproductive health.
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Introduction
Balancing hormone levels naturally through diet and lifestyle is a topic of significant interest due to its potential impact on overall health and well-being. Various studies have explored how dietary changes, exercise, and specific lifestyle interventions can influence hormone levels, particularly focusing on sex hormones, thyroid hormones, and hormones related to energy balance.
Key Insights
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Weight Loss and Hormone Levels:
- Weight loss through diet and exercise can significantly reduce estradiol levels and increase total testosterone levels in obese older men, although the increase in free testosterone may not be significant.
- Lifestyle interventions, including diet and exercise, improve levels of follicle-stimulating hormone (FSH), sex hormone-binding globulin (SHBG), total testosterone, and androstenedione in women with polycystic ovarian syndrome (PCOS).
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Dietary Interventions:
- A diet low in animal fat and refined carbohydrates, rich in low-glycemic-index foods, monounsaturated and n-3 polyunsaturated fatty acids, and phytoestrogens can decrease serum testosterone and estradiol levels in postmenopausal women.
- Both Mediterranean and vegetarian diets can improve hormones that influence energy balance, such as leptin and adiponectin, especially in individuals who lose weight and fat mass.
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Botanicals and Thyroid Hormones:
- Certain botanicals, such as ashwagandha, Oregon grape, gentian, bee propolis, nettle, parsley, black walnut, chickweed, and bladderwrack, are known to support thyroid hormone production and balance.
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Nutrient and Hormone Interactions:
- Specific combinations of nutrients, like carbohydrates combined with protein, can positively alter hormone availability and improve protein balance in skeletal muscle, impacting hormones such as growth hormone, insulin-like growth factor I, testosterone, cortisol, and insulin.
Conclusion
Natural balancing of hormone levels through diet and lifestyle involves a multifaceted approach. Weight loss through diet and exercise can significantly impact sex hormones, particularly in obese individuals and women with PCOS. Dietary interventions that focus on low-glycemic foods, healthy fats, and phytoestrogens can reduce bioavailable sex hormones. Additionally, certain botanicals can support thyroid hormone production. Combining specific nutrients can also enhance hormone availability and improve muscle protein balance. Overall, a comprehensive approach involving diet, exercise, and possibly botanicals can help achieve better hormonal balance.
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