Top Five Tips for Maintaining Your Hormonal Balance

Hormones are the body’s natural regulators. They control everything from sleep/wake cycles and metabolism to sex drive and reproduction. In fact, scientists have discovered more than 50 different hormones all working in concert to keep the body healthy. A hormone imbalance can feel like walking into an overheated room or driving a car that needs an oil change. It’s the feeling that something is wrong.

Hormones are chemicals that travel through the bloodstream with specific messages for the organs, muscles and other parts of the body. The signals they send help keep the body in a healthy state of homeostasis – with the body functioning at an optimal level. This healthy state can be quickly eroded when certain hormones are either abundant or scarce.

Common signs of a hormone imbalance include fatigue, irritability, and changes in weight along with changes to skin including dryness and acne. The challenge is that many people with a hormone imbalance don’t have any obvious symptoms. Fortunately, there are some simple lifestyle hacks that can help bring hormones back into balance. 

Although there are dozens of hormones, only a handful are responsible for most hormone imbalances. Discovering the cause and returning to the healthy, happy state of homeostasis means getting a hormone test. Instead of dealing with driving to a doctor’s office or waiting in a busy lab, Kyla offers a hormone panel that includes a thyroid test, a cortisol test, and much more.  Read on to learn some tips for correcting a hormone imbalance and how at-home hormone testing from Kyla can help get the body back on track.

1. Getting Enough Sleep Can Really Help

For years the value of sleep was consistently underrated. Phrases like “I’ll sleep when I’m dead” were seen as the mark of hard-working, successful individuals. Post-pandemic, many formerly exhausted office workers saw getting adequate sleep as a vital component of work- life balance. 

What many may not realize is that inadequate sleep can lead to a hormone imbalance. In fact, during circadian rhythm (the body’s sleep-wake cycle) most of the hormones in the human body are activated. Cortisol levels have an outsized role in this, because the hormone rises when one awakens. High cortisol levels can make falling asleep difficult while lower levels of the hormone makes it hard to get going in the morning. 

Anyone who has sleep issues should get a cortisol test to see if the hormone is responsible for the problem. It’s also a good test to get for those dealing high levels of stress, fatigue, and irritability.

Cortisol is not the only hormone connected to sleep. Often called the hunger hormone, ghrelin stimulates appetite. Dieters often have a hormone imbalance which includes higher than normal levels of ghrelin. That’s because the body produces more of this hormone whenever food is restricted. Usually released when a person’s stomach is empty, higher levels of ghrelin have also been found in those who have inadequate sleep. Anyone who has felt both tired and hungry likely has a higher than normal level of ghrelin. Getting a good night’s rest can really help with a hormone imbalance. Experts recommend at least seven hours per night for healthy adults. To get those zzzs, turning off electronics an hour before slumber and reading a calming printed book can really help. 

2. What We Eat Often Causes a Hormone Imbalance 

Food has an outsized impact on hormones – and diet is often linked to a hormone imbalance. With a few simple adjustments, it’s possible to achieve hormonal homeostasis. For example, one way to reduce the levels of the hunger hormone ghrelin is by increasing the amount of protein consumed. Often dieters take in too little protein which causes ghrelin to spike. Rather than protein shakes or supplements, by regularly eating foods like lentils, eggs, chicken breast or fish it’s easy to consume the recommended 15–30 grams of protein per meal. 

Some of these foods are also helpful in reducing low testosterone in men. For males this primary sex hormone is vital not only for its role in reproduction but also for the creation of lean muscle mass, bone mass, and sex drive. When it comes to low testosterone in men, a poor diet is often the primary culprit. Levels of this vital hormone plummet when diets are laden with highly processed foods, trans fats, and processed meats. The symptoms for low testosterone include depression, fatigue. increased body fat and reduced muscle mass. Studies have revealed a wide variety of foods can elevate low testosterone in men including eggs, legumes like beans and peanuts, onions, broccoli, milk, honey and eggs. 

Of course anyone concerned about their levels of testosterone – or any hormone – shouldn’t stay in the dark. Kyla offers an at-home hormone testing for just $99 – hundreds less than many other companies charge for similar tests. That cost may even be covered by insurance. Anyone concerned about low testosterone in men should order the Male Hormone Panel. Instead of driving to the doctor’s office, a simple needle prick and a mailed-in-sample will allow the team at Kyla to go beyond examining just testosterone but also reviewing cortisol and thyroid levels. Even better, follow-up care includes consultations and one-on-one conversations where a holistic approach to health means determining a patient’s risk factors and working to correct a hormone imbalance. 

Other “hormone friendly” ways of eating include the Mediterranean Diet which is plant-focused but also incorporates lean meats like chicken and fish. Adding fiber and whole grains to the diet can also help get the hormones back on track. A hormone imbalance may also be linked to excessive consumption of sugar – including sugar-sweetened drinks. This can increase insulin resistance and disrupt the gut microbiome, which may lead to a hormone imbalance. 

A recent study suggested that “…food can be considered as a cocktail of “hormones” because although food isn’t produced in the body, like hormones “… its components travel through the blood, and nutrient substrates can act as signaling molecules by activating cell-surface or nuclear receptors” stimulating certain functions whether it’s an increase in insulin or ghrelin or causing a cellular reaction. This is something seen with healthy fats like omega-3s which reduce cortisol levels and increase insulin sensitivity. Healthy fats can be found in snack foods like peanuts, almonds, macadamia nuts, and hazelnuts along with fatty fish and olive oil. 

3. Regular Exercise Helps With Hormones But Affects Progesterone and Cortisol Levels

Keeping fit through regular cardiovascular exercise and strength training has consistently been shown to improve a hormone imbalance. For example, insulin helps transform sugar in the bloodstream into energy. When individuals become insulin resistant, they are no longer able to effectively use the hormone. This often leads to weight gain, heart disease and diabetes. Although diet is important, another consistently demonstrated way of reducing insulin resistance is through regular exercise. 

Cortisol levels can also be reduced through regular exercise; exercise also improves low testosterone in men.  However, intense exercise can briefly raise cortisol levels – the way a stressful event sometimes can. In fact, overly strenuous exercise sessions can make it harder to get pregnant due to the drop in progesterone levels. Some studies suggest that these levels plummet by up to a quarter when individuals exercise regularly. That’s because not only is this hormone sensitive to stress (including the stress of physical exertion) but also because during intense physical activity cortisol levels rise and the body converts progesterone into the “stress hormone.”

Women wanting to get pregnant should consult with a physician regarding their exercise regime. But anyone worried about a hormone imbalance should consider using Kyla’s at-home hormone testing service. The Female Hormone Panel provides a wealth of data for just $99 including not just progesterone levels but also thyroid. High thyroid levels are often responsible for increases in appetite and anxiety. Anyone concerned about high thyroid levels should get tested through Kyla. Following up is easy and can really help patients get on the road to ending a hormone imbalance.

4. Stress Elevates Cortisol Levels 

One of the most common causes of a hormone imbalance are high cortisol levels. Commonly called the stress hormone, cortisol is naturally released during the body’s flight-or-fight response. In short doses, it’s extremely beneficial – it’s partly responsible for that sudden burst of speed from an ambling pedestrian who realizes too late that the light has changed and a car is barreling toward him. 

The fight-flight response evolved over thousands of years. The problem is for people today, the threat is no longer a stalking saber tooth tiger but instead an angry boss who calls on the weekends. Stress may seem like a fact of life in modern America, but there are proven stress busting techniques that can reduce elevated cortisol levels. These techniques can help not only reduce cortisol levels but also improve overall health and well being. 

Mindfulness means staying focused on the here and now. Enjoy the little things from daily grooming rituals to walks along the beach or in a park. Pets are proven stress busters –– adopting a rescue dog or cat is a great way to reduce stress.

Cortisol levels also go up during vigorous exercise and remain elevated as the body recovers. These processes are normal and don’t interfere with bodily functions. However, when cortisol levels don’t drop but remain elevated it can lead to a variety of health issues including high blood pressure and heart disease. Often high cortisol levels are related to stress. Sometimes it’s possible to change the source of the stress, other times the change can come from the way it’s handled. Communication can often help when dealing with a work or family stressor. Mindfulness, meditation, and yoga can also reduce cortisol levels. 

Because stress is a reality for many Americans, high cortisol levels have become a common concern. Some suggest cortisol reducing supplements. Unfortunately, not only do many of these supplements not work as advertised but they can also contain harmful ingredients. Instead of spending money on cortisol reducing supplements, consider reducing caffeine intake – which can increase anxiety – and getting a good night’s sleep. Omega 3s and Vitamin D supplements have also been shown to reduce high cortisol levels. 

Still, the most important thing is to have concrete information. Guessing isn’t helpful. Instead a cortisol test is the best way to chart cortisol levels. Kyla offers this as part of a wide range of tests included for just $99. 

5. Preventing a Hormone Imbalance is Possible With Testing

For anyone worried about a hormone imbalance, It’s easy to learn the truth. Hormone testing can unveil various hormone levels, such as elevated thyroid and cortisol levels, as well as imbalances in testosterone levels.

Kyla leverages the latest in AI-driven medicine with personalized programs and one-on-one consultations. Because hormone levels rarely stay level, Kyla’s holistic approach is about improving the entire body through simple lifestyle changes. Because understanding your hormones is crucial in the journey toward longevity and great health. 

Gain insights into your health through AI analytics and advanced testing.
Discover how your lifestyle affects your body by tracking vital health indicators like primary care and hormone levels. Monitor your data conveniently on the Kyla app, allowing you to visualize your progress through graphs for better insights.

Achieve long-lasting changes with anti-aging treatments.
Take proactive steps to enhance your well-being with personalized recommendations from trusted healthcare professionals. Address the root cause, not just the symptoms, through tailored lifestyle adjustments, medication, and supplements.

Keep track of your lifestyle changes with Kyla daily actions and goals.
Monitor your progress with a detailed trend chart. Keep track of your daily nutrition, physical activity, personalized recommendations, and medication reminders.

Sources:

1. “What are Hormones?” Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance
2. Mawer, Rudy, MSc, CISSN. “What Is Ghrelin? All You Need to Know About This Hormone,” Healthline. December 21, 2023. https://www.healthline.com/nutrition/ghrelin#TOC_TITLE_HDR_5
3. Lin, Jianfei et al. “Associations of short sleep duration with appetite-regulating hormones and adipokines: A systematic review and meta-analysis.” Obesity reviews : an official journal of the International Association for the Study of Obesity Vol. 21,11 (2020). https://pubmed.ncbi.nlm.nih.gov/32537891/
4. Ryan, Karen K, and Randy J Seeley. “Physiology. Food as a hormone.” Science (New York, N.Y.) vol. 339,6122 (2013). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4240228/
5. Lang, Ariane. BSc, MBA. “Ten Natural Ways to Balance Your Hormones,” Healthline. August 7, 2023. https://www.healthline.com/nutrition/balance-hormones#sugar
6. Edwards, Jennifer. “Ten Foods That Increase Testosterone,” Health. April 9, 2024. https://www.health.com/foods-that-boost-testosterone-naturally-7253553
7. “Planning Your Workout To Optimize Your Menstrual Cycle And Fertility,” Mend Colorado. January 12, 2022. https://www.mendcolorado.com/physical-therapy-blog/2022/1/12/planning-your-workout-to-optimize-your-menstrual-cycle-and-fertility/
8. Holman, Tayla. “How to reduce stress hormones: Five Ways to Lower Cortisol Levels,” HCA Houston Healthcare. April 1, 2024. https://www.hcahoustonhealthcare.com/healthy-living/blog/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels