11 Secrets to Maintaining Hormonal Balance and Its Benefits

Hormones are chemical substances that regulate various functions of the body. For men, testosterone is related to physical characteristics, mood, and sexual activity. One way to maintain hormonal balance is by taking care of your diet. Learn more about this in our guide.

Today we will explain the importance of emotional balance. But first, we need to clarify what hormones are.

Hormones are chemical substances produced by endocrine glands. The pituitary gland, thyroid, ovaries, and testicles are examples of these glands.

These substances are released into the bloodstream and play regulatory functions. The immune system, digestive system, metabolism, sleep, mood, and libido are just a few areas controlled by hormones.

Therefore, talking about health means talking about hormonal balance. Stay here to learn more about this topic.

Why is maintaining hormonal balance important?

The human body is like a machine. When one component does not function properly, the whole system is compromised.

This is why hormonal balance is important. And don’t think that hormonal issues only begin in old age. Men and women can start experiencing irregularities from the age of 25.

It is not difficult to notice the consequences. Any alteration in hormones affects the quality of life.

Irregular sleep, for example, can be a sign of melatonin deficiency. This hormone is produced by the pineal gland, located in the brain. Its release occurs when it starts to get dark, signaling that it’s time to slow down.

This study on the effects of light exposure on melatonin and sleep, conducted by The Journal of Clinical Endocrinology & Metabolism, provides interesting data. The study involved people aged 18 to 30 who spent five days in a General Clinical Research Center.

The volunteers were exposed to ambient light for 8 hours before sleep. The duration of melatonin’s effect decreased in approximately 99% of the participants.

This study reached two conclusions:

light exposure alters melatonin production and effect;
exposure to light before bedtime causes difficulty sleeping, alters blood pressure, and affects body temperature regulation.

Sleeping well is just one reason to keep your hormones in check. Check out more incentives:

1. Maintain sleep quality and behavior

Produced by the thyroid gland, the hormones triiodothyronine (T3) and thyroxine (T4) are associated with sleep and behavior. At inadequate levels, they cause excessive sleepiness and depression.

2. Preserve vital functions

The antidiuretic hormone (ADH) is produced in the hypothalamus (a brain area) and stored in the neurohypophysis (a gland at the base of the brain).

The function of ADH is to regulate body hydration. This means controlling water reabsorption by the kidneys and urine production.

ADH comes into action when we are dehydrated and during sweating. This hormone causes the kidneys to retain water and, consequently, maintain body hydration.

3. Control appetite

Hormonal regulation is related to appetite control.

Leptin, for example, informs the hypothalamus, the brain area responsible for satiety, that the received food is sufficient.

Another hormone associated with appetite is ghrelin. It is released by the stomach when it is empty and stimulates the desire to eat.

What happens when hormones are imbalanced?

The human body experiences malfunctions with hormonal imbalance. The most common problems are mood swings, sleep disturbances, and diabetes. Sexual life quality also decreases.

In men, unsatisfactory levels of testosterone reduce sperm production and libido. Additionally, low levels of the male hormone can also cause erectile dysfunction.

With all this, overall well-being is affected, even impacting psychological health. Learn about the main hormonal dysfunctions:

Diabetes

In diabetes, blood sugar levels rise. This occurs due to either insufficient insulin production or the body’s inability to use glucose. Excessive thirst, frequent urination, and nausea are warning signs.

Men need to be careful because there is a relationship between diabetes and erectile dysfunction. High blood sugar levels can damage blood vessels. Since erections depend on increased blood flow to the penis, diabetes can hinder or even prevent the organ from stiffening.

Hypo- and Hyperthyroidism

In hypothyroidism, the thyroid hormone production slows down. Extreme fatigue, intolerance to cold, and constipation are some signs.

In hyperthyroidism, hormone production is excessive. Irritability and intolerance to heat are indications of this condition.

In men, thyroid changes affect sexuality. Specifically, hypothyroidism increases prolactin levels. This hormone reduces testosterone production and impairs semen quality. With compromised semen, fertility may decline.

Male Aging Androgen Deficiency

DAEM indicates problems in male hormonal balance. It usually arises after the age of 40 and can alter mood and weaken muscles and bones.

What are the symptoms of hormonal imbalance?

The symptoms listed below are common in cases of hormonal problems:

Excessive fatigue
Mood swings
Sleep problems
Weight changes
Sexual difficulties

Causes and risk factors

Hormonal imbalance has natural and environmental causes.

The natural causes are andropause (a drop in testosterone levels) and menopause (a drop in estrogen levels).

The environmental causes relate to lifestyle, including:

Excessive stress: when stress is too high, cortisol and adrenaline hormone production is exacerbated. The results are weight gain and high blood pressure;
Poor sleep quality: reduces cortisol levels, making reasoning difficult;
Poor diet: can lead to obesity. Obesity, in turn, makes the body resistant to insulin.

Consequences of hormonal imbalance for health

Hormonal changes affect both body and mind. Those facing this situation experience difficulties in their daily activities. Sleep problems, fatigue, and nervousness make the day less productive, which is frustrating.

With imbalance, sexual life may also suffer. When sex doesn’t go well, it’s common for self-esteem to drop.

There is also a psychological impact. If hormonal decline affects mental health, self-esteem is further compromised.

11 tips to maintain hormonal balance

Maintaining hormonal balance requires healthy habits. Here’s what to do:

1. Exercise regularly

The decrease in testosterone can weaken muscles, cause irritability, and lead to erection difficulties. However, physical exercises can help maintain healthy levels of the male hormone. This publication from Jornal da USP states that physical activity can increase testosterone levels by up to 40%.

2. Maintain a balanced diet

Diet can increase serotonin levels. Known as the happiness hormone, serotonin is important for mental well-being.

About 95% is provided by the intestine. Chicken, salmon, and turkey, probiotics (natural yogurt, kefir, and kombucha), dark chocolate, fruits (banana, avocado, and pineapple) help in this mission.

3. Include healthy fats in your diet

Great for maintaining male hormonal balance. Healthy fats aid in testosterone production. Healthy fats are found in salmon, oysters, eggs, avocado, and red meat.

4. Avoid sugar and refined carbohydrates

Foods with refined carbohydrates are low in nutrients. Sugar, flour, and rice, when white, should be avoided.

This study from the American Society for Nutrition analyzed how meals can affect glucose and insulin levels in people with type 2 diabetes. The study shows that low-fiber meals promote glucose spikes after eating.

Therefore, avoiding refined carbohydrates is important for maintaining hormonal balance. Diabetics should follow this advice closely to avoid worsening their condition. Those who don’t have diabetes should also be mindful not to disrupt their hormone levels, which can lead to diabetes.

5. Sleep well

Sleep quality is important for balancing hormones. And respecting the circadian rhythm is essential.

The circadian rhythm is an internal clock that tells the body when it’s day and when it’s night.

This clock is controlled by the hypothalamus, an area of the brain. Here’s how the circadian rhythm works:

During the day, the brain stimulates the adrenal glands to increase cortisol levels. This makes us alert.
At night, the pineal gland, located in the center of the brain, begins to produce melatonin. This hormone regulates the circadian rhythm, making us feel sleepy.

The relationship between sleeping well and hormonal balance lies in the fact that when sleep is poor, cortisol production is exaggerated.

Poor sleep quality occurs when we don’t respect the circadian cycle. This disruption often happens due to light exposure, especially from screens.

Exposure to light increases cortisol production. Check out some of the risks of this increase:

it hinders calcium absorption, potentially causing osteoporosis;
the pancreas produces little insulin, which increases blood sugar levels, leading to diabetes.

6. Reduce stress

Unfortunately, stress is part of life. However, we must control it to stay healthy. Otherwise, our body becomes a reservoir of cortisol. Excess cortisol, known as the stress hormone, causes anxiety, stress, irritability, euphoria, and depression.

However, low cortisol levels are also concerning. This scenario is associated with debilitating fatigue, muscle weakness, extremely low blood pressure, and depression.

7. Take supplements when necessary

For men, hormone replacement therapy is indicated when male aging androgen deficiency is confirmed. The condition is characterized by low testosterone levels.

With this diagnosis, replacement can help physically and psychologically. Possible effects include improved bone and muscle health, increased libido, and improved erectile function.

Emotionally, HRT helps regulate mood.

8. Avoid excessive alcohol consumption

Excessive alcohol disrupts the endocrine system. This increases the production of cortisol, the stress hormone.

9. Get regular medical checkups

Although not often discussed, the male checkup is essential. It helps identify problems early, making medical intervention easier.

10. Have regular sex

Sex promotes the release of endorphins and oxytocin. The first is responsible for overall well-being. The second relaxes muscles.

11. Take care of your mental health actively

Taking care of mental health is also associated with hormones. Exercising and including meditation and yoga are good practices. These activities keep serotonin, the happiness hormone, balanced. Dopamine, the substance related to motivation, pleasure, and reward, is also activated.

Maintaining hormonal balance is important for health. This can help reduce the risk of diabetes, improve sleep quality, and take care of psychological well-being. For men, it can contribute to bone and muscle health, as well as improve erectile function.

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How to Keep Your Hormonal Balance Always in Check?