Hormones play a major role in your health. They are your body's chemical messengers which are produced in the endocrine glands and they travel in your bloodstream telling tissues and organs what to do. They control majority of your body's processes including your metabolism and reproduction. When these hormones get imbalanced, which means either you have too much or too little of a certain hormone, they cause serious effects on the whole body. Though hormonal imbalance has become increasingly common, nutritious diet and healthy lifestyle may help you to balance it. Here is what you should follow:
1. Include Healthy Fats
Studies prove consuming healthy fats in your meals help in releasing the hormones so that you feel full and satisfied. It also helps in reducing insulin resistance and appetite. There are unique fats like medium-chain triglycerides which are taken up directly by the liver for using it immediately as energy, such as coconut oil. On the other hand, Trans Fats promote insulin resistance and it also increases storage of belly fat. Hence, try including healthy fats in all your meals will assist you to be healthy.
2. Drink Green Tea
Green Tea has a lot of benefits. It is one of the healthiest beverage options available as it contains antioxidant called 'epigallocatechin gallate (EGCG) as well as metabolism- boosting caffeine. According to a study, green tea lowers fasting insulin level. It has a lot of benefits which make it a drink to be consumed at least once in a day.
3. Eat Food With High Fiber
Including high fiber, especially the soluble type is very important for a healthy life. It has been seen that including fiber in your diet increases insulin sensitivity, while also stimulating production of hormones that make you feel full. There are two types of fiber, soluble and insoluble. Including fiber helps in improving appetite as it reduces the urge to eat more. It is essential to eat fiber-rich foods daily to curb eating more.
4. Avoid Sugar And Refined Carbs
Sugar and Refined carbs cause a number of health problems. By avoiding or minimizing then, you can optimize hormone function and can also avoid diseases like obesity and diabetes. Honey, refined table sugar, and maple syrup have fructose. Such items can increase insulin level especially in over-weight, obese and diabetic people. Refined carbs like white bread and pretzels may also promote insulin resistance. Try and follow a low or a moderate carb diet.
5. Eat Eggs And Fatty Fish
Eggs are undoubtedly one of the best nutritious foods on the planet. They affect the hormones which regulate food intake and lower levels of insulin and ghrelin. They are also stomach filling which makes you eat less calorie meals. It is also beneficial for heart health. Fatty fish has anti-inflammatory property and is the best source of Omega- 3 fatty acid. It is beneficial for hormonal health, and reduces the level of stress hormones called cortisol and adrenaline. You can include fatty fish foods like salmon in your diet.
Hope you include them in your next meal!
About the author: Dr Anita Suryanarayan has done MBBS and MD Pathology from Lokmanya Tilak Municipal Medical College and General Hospital, University Of Bombay and has over 31 years of experience in Laboratory Medicine. Currently she is VP - Operations South India for Metropolis HealthCare Ltd. She is certified Lead Auditor on Environmental, Occupational, Health and Safety Management Systems as per ISO 14001, OHSAS 18001 & ISO 19011.
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