If your hormone balance is disrupted, you can suffer from a variety of conditions, including infertility, loss of concentration and muscle weakness. A disturbance of the balance of reproductive hormones and systemic hormones can be a source of great concern. There are some ways, both natural and chemical, to bring your hormones back into balance. This can also help if you suffer from hirsutism and/or polycystic ovary syndrome (which often go hand in hand).
1. To balance female hormones
Know how your hormones function
Every hormone is responsible for accomplishing certain tasks in the female body. If you know what each hormone does, you can find out which hormones you are deficient in when certain body functions do not work properly.
Estrogen: this is the most important female sex hormone. It speeds up digestion in women, makes you store fat, reduces muscle mass, helps to form secondary sexual characteristics, increases libido and makes the uterus form and grows.
A shortage of estrogen can result in irregular periods, or failure to do so, it can cause mood swings, lack of libido, infertility and early transition.
Progesterone: this is seen as the “pregnancy hormone”; it is responsible for preparing the uterus for implantation and for weakening the immune system so that the body can accept the pregnancy. A decrease in the amount of progesterone at the end of pregnancy seems to trigger childbirth and stimulate breastfeeding.
Progesterone deficiency causes heavy, irregular periods and miscarriages. Fat storage around the waist, heavy menstrual symptoms, and severe fatigue can also occur.
Testosterone: known as the most important male sex hormone, but also present in the female body. In women, it increases libido and it causes the many changes during puberty, such as acne, a subtle change of the voice, and the completion of the growth cycle.
A shortage of testosterone in women is noticeable in reduced libido, cannot become physically agitated, abnormally dry skin and brittle hair.
Prolactin: although this has a wide range of effects, this hormone is primarily responsible for stimulating the mammary glands to help to breastfeed. The hormone also contributes to the development of the fetus and has an ovulatory-inhibiting effect.
Prolactin deficiency is characterized by reduced milk production, menstrual disorders, late puberty, hair loss, and fatigue. It often occurs in women who have just given birth, especially if a lot of blood is lost during delivery.
2. Enter the hormones that you are short of
Some female sex hormones can easily be supplemented with supplements.
Estrogen and progesterone supplements exist in pill form and as an ointment.
There are no prolactin supplements, but women who have too much prolactin often receive estrogen supplements or prolactin inhibitors to solve the problem.
3. Change your Diet
In general, a balanced diet helps keep your hormone levels up to standard, but there are some specific dietary changes that can improve your hormone balance even more.
Zinc helps to make testosterone. Foods with a lot of zinc include dark chocolate, peanuts, meat such as beef and lamb, crab and oysters.
Eat foods that are rich in Omega 3 fatty acids. Omega 3 fatty acids provide healthy cell membranes, allowing the hormones to reach all areas of your body. Good foods include walnuts, eggs and all kinds of fish such as sardines, salmon, tuna and oysters.
Eat more fiber. Fiber-rich foods are, for example, whole grains, fruit, and vegetables. Fibers bind to old estrogen, so you can get this out of your system better and the balance recovers.
Avoid caffeine and alcohol. Research shows that too many of these drugs bring the premenstrual hormones out of balance.
4. Move more Often
Cardio exercise allows for the release of substances that improve your mood, so you can counteract mood swings caused by too much or too little of female hormones.
5. Reduce Stress
Stress causes you to make more cortisol, which blocks estrogen. In women, estrogen deficiency also causes lower levels of serotonin, causing mood swings.
6. Seek medical attention
If the natural methods do not work, you can bring your hormone levels up to standard with the help of medication or therapy.
Start with the contraceptive pill
The pill does more than block fertility. The pill contains synthetic hormones that can bring too high estrogen levels or too low progesterone levels to the right level.
Ask your doctor about antidepressants. Most antidepressants work by balancing serotonin levels that are caused by low estrogen levels. Some of these drugs even work against hot flashes in the transition.
Ask for hormone replacement therapy if you are in transition. In hormone replacement therapy, women who are in the transition receive certain doses of estrogen, progesterone or a combination of these.