HOW TO FIX LOW ESTROGEN NATURALLY

Estrogen is a hormone produced in the ovaries. It plays a major role in the female reproductive system.

Estrogen is a sex hormone that controls sexual development in females. It's also present in small amounts in males. 

The Function of Estrogen

Estrogen is the hormone that's mainly responsible for sexual development in girls as they reach puberty. 

Other functions of estrogen include:

• Initiates changes in breast tissue during teenage years and pregnancy
• Helps regulate menstrual cycles
• Helps regulate body weight by helping to control metabolism 
• Involved in the development and growth of healthy bone tissue (prevents bone loss by promoting absorption and retention of calcium levels)
• Plan a role in promoting healthy cardiovascular ( heart and blood vessels) health rolepromoting 

Causes of Low Estrogen Levels

A number of different conditions can result in low estrogen levels in females.

Some causes include:

• Damage or removal of the ovaries, such as a complete hysterectomy—a surgical procedure removing the uterus and ovaries
• Excessive exercise
• Thyroid conditions
• Pituitary gland dysfunction
• Anorexia, bulimia, or other eating disorders
• Malnutrition 
• Turner syndrome, a genetic defect in which a person has only one X chromosome, instead of two sex chromosomes, which causes developmental abnormalities and infertility
• Genetic defects that cause premature ovarian failure
• Autoimmune conditions
• Chronic (long term) kidney disease
• Perimenopause, the time before menopause, during which estrogen levels fluctuate
• Menopause, which is defined as 12 consecutive months without a period, with very low estrogen
• Effects of chemotherapy

Risk Factors

Age is the number one risk factor for low estrogen. As a female approaches age 47—perimenopause age—she experiences fluctuating estrogen levels for several years until full menopause. 

A family history of hormonal problems is also a risk factor for low estrogen.

Symptoms

There are several effects of low estrogen. Many of these mimic the symptoms of menopause.

Symptoms of low estrogen may include:

• Hot flashes
• Night sweats
• Insomnia
• Amenorrhea 
• Breast tenderness
• Headaches   
• Worsening migraines
• Depression 
• Difficulty concentrating
• Fatigue
• Weight gain
• Infertility
• Painful sex due to a decrease in vaginal lubrication 
• Osteoporosis, which is the weakening of bones that can lead to fractures
• Impaired sexual development and sexual function

Natural Ways to Boost Estrogen in Your Body

Food

1. Soybeans

Soybeans and the products produced from them, such as tofu and miso, are a great source of phytoestrogens. Phytoestrogens mimic estrogen in the body by binding to estrogen receptors, and can have estrogenic or anti-estrogenic effects.

In one study on soy and those with breast cancer, researchers found that a higher soy intake was linked to a lower risk of breast cancer death. This may be due to the estrogen-like benefits of phytoestrogens.

More extensive research is needed on soy and its effects on estrogen levels in the body.

2. Flax seeds

Flax seeds also contain high amounts of phytoestrogens. The primary phytoestrogens in flax are called lignans, which are beneficial in estrogen metabolism.

One animal study from 2017 demonstrated that a flaxseed-rich diet was able to reduce ovarian cancer severity and frequency in hens. More human research is still needed.

3. Sesame seeds

Sesame seeds are another dietary source of phytoestrogens. Another animal study from 2014 investigated the impact of soybean and sesame oils on rats with estrogen deficiency.

The researchers found that a 2-month diet supplemented with these oils was able to improve bone health markers. This research suggests a positive estrogen-like effect of both sesame and soy seeds, although further human research is needed.

Vitamins and minerals

4. B vitamins

B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of these vitamins can lead to reduced levels of estrogen.

In one study researchers compared levels of certain B vitamins to breast cancer risk in premenopausal women. Results indicated that higher levels of vitamins B-2 and B-6 were associated with a lower risk of breast cancer, which may be due to the impact of these vitamins on estrogen metabolism.

5. Vitamin D

 Vitamin D functions as a hormone in the body. One study explains that both vitamin D and estrogen work together to reduce the risk of cardiovascular disease.

The link between these hormones is due to the role that vitamin D plays in estrogen synthesis. This indicates a potential benefit of vitamin D supplementation in low estrogen levels.

6. Boron

Boron is a trace mineral that has a variety of roles in the body. It’s been researched for its positive benefits on reducing the risk of certain types of cancer. Boron is also necessary for the metabolism of the sex hormones testosterone and estrogen.

Researchers believe that boron influences estrogen receptors by allowing the body to more easily use the estrogen available.

7. DHEA

DHEA, or dehydroepiandrosterone, is a naturally occurring hormone that can be converted to estrogen and testosterone. Within the body,  DHEA is first converted to androgens and then further converted to estrogens.

One study also found that DHEA may be able to provide similar benefits in the body as estrogen.

Herbal supplements

8. Black cohosh

Black cohosh is a traditional Native American herb that has historically been used to treat a variety of conditions, including menopause and menstrual issues.

Researchers believe that black cohosh also contains certain compounds that stimulate estrogen receptors. Although more research is still needed, this may suggest a possible benefit of black cohosh supplements when estrogen is low.

9. Chaste berry

Chaste berry is a traditional herbal treatment that’s most well known for its use in gynecological conditions, such as PMS.

In one study researchers reviewed the available literature for the Vitex species, which includes chaste berry. They found that it was able to exhibit estrogenic effects at the dosages of 0.6 and 1.2 grams/kilogram of body weight.

These benefits most likely come from a phytoestrogen in chaste berry called apigenin.

10. Evening primrose oil

Evening primrose oil (EPO) is a traditional herbal remedy that contains high levels of omega-6 fatty acids, making it a popular supplement for conditions such as PMS and menopause. There’s very little recent research on the benefits of evening primrose oil for estrogen.

However, one study found that of over 2,200 women that used EPO after discontinuing hormone replacement therapy, 889 reported EPO as useful for controlling the symptoms of low estrogen with menopause.

11. Red clover

Red clover is an herbal supplement that contains a handful of plant compounds called isoflavones that may act like estrogen in the body. These isoflavones include:

• biochanin A
• formononetin
• genistein
• daidzein

One review study examined the impact of red clover on hot flashes and hormone levels in women. The researchers found four studies that showed a significant increase in estrogen levels with red clover supplements.

12. Dong quai

Dong quai is a traditional Chinese medicine commonly taken for the symptoms of menopause. Like the other herbal supplements above, dong quai contains compounds that function as phytoestrogens.

In one study, researchers examined the possible estrogenic compounds in 17 popular herbal supplements. They found two possible compounds in dong quai that exhibit estrogenic activity.

Takeaway

Low estrogen levels can impact many aspects of overall health and wellbeing, including physical, emotional, and sexual health. They may also increase the risk of serious conditions, including heart disease, osteoporosis, and obesity. 

Functional foods, vitamins and minerals, and herbal supplements are all natural ways to boost estrogen in the body.

If natural methods aren’t enough to boost your estrogen levels, visit your doctor to discuss other treatment options, such as hormone replacement therapy.

NATURAL WAYS TO GET RID OF BELLY FAT.

What Causes Stomach Overhang?

Before we can go giving expert tips on how to lose belly overhang, we must, first of all, know what causes it. This will help prevent regaining that extra tummy fat in the future. Some causes of belly fat are very common and well known, while others are not so common. Here are some of the things that make you grow a belly pooch:

Poor Diet

This comes as no surprise to many people. Poor diet is actually the most common cause of belly fat. What does a poor diet entail you may ask? A poor diet involves eating a lot of junk foods, fast foods, highly processed foods, skimping on vegetables and fruits. Some of the well-known unhealthy foods are pizza, hamburgers, sugary drinks, french fries and potato chips, ice cream, candy bars, processed meat, processed cheese, high-calorie coffee drinks, and the list goes on.

Consuming these types of foods affects your body functions. This leads to slow metabolism and chronic inflammation in the body. Chronic inflammation is associated with fat accumulation in the belly region.

Drinking Too Much Alcohol

No, don’t stop reading. We are not about to tell you to completely get rid of alcohol consumption. Limited consumption of alcohol is fine. Things get bad when you consume more than sixty milliliters of alcohol everyday. How exactly does alcohol cause belly fat? Alcohol causes dehydration. Dehydration causes inflammation and inflammation-induced weight gain. Alcohol also gets stored as fat in the body if you don’t drink enough water and work out regularly.

Lack Of Exercise

Exercising is a good way to shed all that extra fat, plus it triggers the feel-good hormones. Most people don’t get nearly enough movement in a day. That’s no thanks to endless classes, long hours at work, time-consuming commutes, and preferred downtime activities. In order to keep your body healthy and active, you need to exercise every  day. Your circulation, metabolism, digestion, sleep, and brain function will improve if you do so. This will also lead to reduced stress and chronic inflammation.

People usually wade through their lives riddled with stress. It could be pressure from work, relationships, school and so on. Stress increases the chances of accumulating fat in the lower belly region. The hormone cortisol, which is elevated in response to stress, influences metabolism, weight gain and fat distribution.

Pregnancy 

Well, this seems rather obvious. You have just brought life into the world. Before the child could come to the world, your body had to create a home for them. This comes with many changes in your body. Some of these changes are mostly seen afterwards including the stomach overhang

Genetics

Sometimes the belly fat is not caused by what you do or don’t do. Some things are hereditary and belly fat is one of them. On the bright side, even though you haven’t been blessed with the “skinny gene”, you’re not doomed to carry extra pounds around your midsection forever. A combination of a well-rounded diet and consistent exercising will do the trick

The following sections look at specific ways to help get rid of belly fat.

1. Focus on low calorie foods 

One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.

Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.

Also, low calorie foods are often more nutritious than high calorie foods.

Eating fewer foods that are high in calories and low in nutrition — for example, processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health.

Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.

2. Eliminate sugary drinks 

Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area.

A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.

It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.

For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.

 

3. Eat fewer refined carbs 

Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks.

Research has also linked refined carbs to the development of abdominal fat.

Try replacing refined carbohydrates with complex carbohydrates. These exist in fruits, vegetables, and whole grain foods.

4. Eat more fruits and vegetables 

Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates.

Fruits and vegetables also add fiber to the diet. Research suggests that fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.

5.Go for lean proteins 

Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks.

At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats.

6.Choose healthful fats

Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.

Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat.

Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.

Healthful high fat foods include:

• avocados
• chia seeds
• eggs
• fatty fish
• nuts and nut butters
• olives

7. Develop a workout

Exercise can lead to weight loss throughout the body, including around the belly.It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.

However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined.

8. Boost overall activity

Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood.

Tips for increasing daily activity levels include:

• taking regular stretching breaks when sitting for long periods
• taking the stairs instead of the elevator
• walking or cycling instead of driving or taking public transit
• parking further from a destination
• using a standing desk

9. Try cardio

Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles.

Some cardio exercises include:

• walking
• running
• using an exercise bike
• swimming

10. Try high intensity interval training

High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories.

For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds.

Research suggests that HIIT may reduce body fat more effectively than other types of exercise.

Because of the short periods involved, HIIT may also be a good way to ease into an exercise routine.

11. Try strength training

Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does.

Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints.

The Centers for Disease Control and Prevention (CDC) recommend doing strength training 2 days per week.

Summary

For many people, reducing the amount of abdominal fat can significantly improve their health. People can achieve this by adopting a healthful diet and exercise routine.

HOW TO NATURALLY LOSE WEIGHT FAST

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

In this article, we consider nine effective methods of weight loss.

The most common intermittent fasting methods include the following:

• Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version trusted source involves eating just 25–30 percent of the body’s energy needs on fasting days.
• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
• The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

It is best to adopt a healthy eating pattern trusted no non-fasting days and to avoid over-eating.

2. Tracking your diet and exercise

If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.

3. Eating mindfully

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

• Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
• Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
• Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
• Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.

4. Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food.

Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly.

Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

• whole-grain rice, bread, and pasta instead of the white versions
• fruit, nuts, and seeds instead of high-sugar snacks
• herb teas and fruit-infused water instead of high-sugar sodas
• smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

• whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• fruit and vegetables
• peas, beans, and pulses
• nuts and seeds

7. Balancing gut bacteria

One emerging area of research is focusing on the role of bacteria in the gut on weight management.

The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria.

Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

• A wide variety of plants:
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  Increasing the number of fruits, vegetables,and grains in the diet will result in an increased fiber uptake and a more diverseset of gut bacteria. People should try toensure that vegetables and other plant-based foods comprise 75 percent of their meal.
• Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
• Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.

8. Getting a good night’s sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.

Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol , which also prompt fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

9. Managing your stress levels

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of children and adolescents who are overweight or have obesity.

Some methods of managing stress include:

• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening

Takeaway

It is important to remember that there are no quick fixes when it comes to weight loss.

The best way to reach and maintain a healthy weight is to eat a nutritious(plant-based), balanced diet.

This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.

HOW TO BALANCE HORMONES NATURALLY.

Hormones are chemical messengers created by the endocrine system that send critical messages through the body, assisting in the regulation of your body’s processes. Unfortunately, when those messengers aren’t functioning normally, they can significantly affect your mental, physical and emotional health. 

What is a hormone imbalance?

For women, a hormone imbalance can start as early as age 25 and can last until the age of 80. Usually, a hormone imbalance occurs when your female hormones, specifically estrogen, testosterone, progesterone, DAGA and cortisol, are out of whack and unbalanced. For some women, this can look like mood changes, fatigue and hot flashes, while others may experience night sweats, sleep disturbance, daytime sleepiness, changes in their menstrual cycle and even weight gain. These imbalances can also happen to teenagers. Many may think they are too young, but if they experience some of the issues I mentioned, it could be due to a hormonal imbalance

Symptoms of hormonal imbalance

The symptoms of a hormonal imbalance can vary according to which gland is affected and whether the person is male or female.

Symptoms in females

In women, the symptoms more frequently include:

• Mood swings
• Constipation or diarrhea
• irregular menstrual cycle
• Infertility
• pain in the abdomen or the back during menstruation
• low sex drive
• Insomnia
• unexplained weight gain or weight loss
• brittle bones
• Hirsutism, or excessive hair growth
• rashes on the skin

Symptoms in males

When a male has low testosterone levels, their symptoms will typically include:

• Decrease in sex drive
• Erectile dysfunction (ED).
• loss of muscle mass
• Thinning hair and reduced hair growth
• tenderness in the area of the chest

CAUSES OF HORMONAL IMBALANCE 

Some causes of hormonal imbalances in women are natural. Your hormones fluctuate during your menstrual cycle, which can lead to symptoms such as bloating or insomnia. Pregnancy and breastfeeding also affect your hormones. Menopause leads to hormonal changes as well. 

Some causes of hormonal imbalances, however, occur for other reasons, such as:

 Issues with your thyroid

An overactive or underactive thyroid causes imbalances in the levels of thyroid hormone in your body. These issues may occur as a result of an autoimmune condition, medication, tumors, and more. 

STRESS 

Stress causes your body to produce cortisol. Too much cortisol can lead to Cushing syndrome. Long-term stress exposes your body to high levels of cortisol for long periods and can affect the levels of other hormones in your body. 

EATING DISORDERS 

Eating disorders, such as anorexia nervosa, can affect your hormone levels, leading to too little estrogen, low bone density, and other problems. 

BIRTH CONTROL 

Some types of birth control have hormones in them, which then affect the hormones in your body. They can cause issues such as a lack of periods, irregular periods, heavy bleeding, weight gain, digestive problems, and more. Coming off of hormonal birth control may also temporarily affect your natural hormone levels as they rebalance themselves.

How Long Does It Take to Balance Hormones?

As you can imagine, this varies. However, research shows that by taking a holistic, well-rounded approach, you can balance your hormones in less than four months. In fact, you can significantly reduce the amount of chemicals and pesticides in your body, in one week. How so? Switch to an organic diet. And in less than 10 days, you can improve your blood sugar by eating less sugar (a main culprit in estrogen dominance). By incorporating more fermented foods and a potent probiotic, women can more easily detox estrogen, which helps balance hormones—in less than two months. By four months, eating a hormonally-supportive diet makes an impact, slowing the aging process and protecting fertility.

How to Balance Your Hormones, Naturally

1) Eat Enough

You read that right. Not consuming enough calories (particularly if you are very active) can wreak havoc on your hormones. As women, we need substantial carbs, protein, and healthy fats to fuel our busy lifestyles and our hormones. For that matter,  I don't recommend going keto.  Particularly if your menstrual cycle is absent, consider if you’re eating too low-carb. Research shows that maintaining adequate carbs in your diet will take some pressure off your adrenal glands, encourage sex hormone production, and promote restoration of your period.

2) Limit Inflammatory Foods

While eating enough is important, so is the quality of the food you’re consuming. Removing (or limiting) high-sugar, inflammatory foods is very beneficial for balancing hormones. In terms of which foods to ditch,  In essence, these are foods like high-fructose corn syrup, artificial sugars, industrial seed oils, and soda. The focus here is to “crowd out” unhealthy foods to make more room on your plate for nutrient-dense, hormone-balancing foods. 

3) Support Gut Health

When gut health isn’t optimal, hormones become imbalanced. For example, there is new research showing that the microbiome plays a significant role in estrogen regulation. These studies indicate that poor gut health increases the risk of estrogen-related diseases such as PCOS, endometriosis, and even breast cancer. Incorporating a variety of fermented foods (sauerkraut, kimchi, tempeh, etc.) as well as taking a probiotic can help balance hormones. Furthermore, make sure you’re getting in your fiber. Fiber is essential for good gut health and is associated with improvements in insulin sensitivity and the hormones that control hunger and fullness.

4) Engage in Regular Exercise

As you begin to tap into how to balance your hormones, naturally, consider your current exercise routine. 

5) Incorporate Stress Reduction Techniques

Stress causes your body to go into fight or flight mode—it’s just the way we’re wired. And when we’re stressed, cortisol rises. In turn, elevated cortisol affects your hormones, including ovulation. Chronic stress can lead to late (or completely stopped) periods. Making time to de-stress does wonders for your mind, body, and hormones.

6) Ditch the Plastic

For your body and the environment. Studies show that plastics contain (and leach) hazardous chemicals, including endocrine-disrupting chemicals (EDCs). EDCs disturb the body’s hormone systems and can cause cancer, diabetes, reproductive disorders, and neurological impairments of developing fetuses and children. The report describes a wealth of evidence supporting direct cause-and-effect links between the toxic chemical additives in plastics and specific health impacts to the endocrine system. Swap your plastic tupperware for glass! 

7) Get Consistent, Quality Sleep

No matter how nutritious your diet—or how consistent your exercise routine—getting enough restorative sleep is crucial for optimal health. You can’t balance your hormones, naturally, without good sleep!  Poor sleep is linked to imbalances in many hormones, including insulin and cortisol. For instance, not only does sleep deprivation impair insulin sensitivity, but poor sleep is associated with a 24-hour increase in cortisol levels, which can lead to a decrease in estrogen. To maintain optimal hormonal balance, aim for at least 7 hours of high-quality sleep per night.

8) Consider Supplements

Taking a natural approach to keeping our hormones in balance as we age includes considering supplements, particularly if we're experiencing specific symptoms.

There are a variety of herbs, vitamins and essential oils  that can help us maintain a healthy hormone balance.

A) Omega fatty acids 

Omega-3 can play a big part in creating hormone balance, primarily because of its anti-inflammatory properties.

When inflammation is elevated, it can overdrive the activity of an enzyme called aromatase. Aromatase converts testosterone into estrogen in both men and women. In this way, inflammation can lead to high levels of circulating estrogen and even lead to low testosterone, leading to a state of estrogen dominance and androgen deficiency. This inflammation can also prevent ovulation, which is required to have a proper menstrual cycle and conceive! Omega-3 Fatty Acids help For Menstrual Cramps and Period Pain. Omega-3 Help With Acne.

B) MAGNESIUM 

Magnesium is one of the most essential minerals to help balance hormones.To ensure you’re getting enough magnesium, be sure to eat plenty of dark leafy greens. You’ll also want to fuel your hormones with seeds like flax, pumpkin, and chia. They’re full of magnesium and other hormone-healthy nutrients.

C) Vitamins B and D

Taking a high-quality vitamin B-complex supplement can help when you’re in the throes of hormonal ups and downs. This is one group of vitamins that you might want to supplement with in addition to eating foods high in these vitamins. Vitamin B-complex is involved in both the production of testosterone and the regulation of energy production in the body. There are nine B vitamins in total, and certain foods contain specific B vitamins. For example, wild-caught salmon is an excellent source of many B vitamins. Leafy greens, like spinach, kale, collard greens, and even romaine lettuce contain B9—also known as folate. Other foods with notable amounts of B vitamins are eggs, sunflower seeds, milk, yogurt, and animal protein. Vitamin D is essential, too. In fact, numerous studies show its importance for mitigating symptoms of PCOS

D) PROBIOTICS

Probiotics are essential to help balance hormones. A high-quality probiotic supplement is a really good idea to take, especially if you don’t like probiotic-rich foods like sauerkraut, kimchee, miso, yogurt, kefir, and kombucha. Certain cheeses, like mozzarella, also contain beneficial bacteria and can be considered a healthy probiotic food

TAKEAWAY 

Hormones impact growth and development, metabolism, digestion, fertility, stress, mood, energy, appetite, weight and more. 

Eating a diet high in fruits, vegetables, whole grains, healthy fats and protein keeps hormones balanced. 

Not eating enough total calories, healthy fats or fiber can disrupt hormones and may lead to conditions like obesity, diabetes, infertility and cancer. 

Lack of sleep, stress, alcohol and processed foods can also throw off hormones directly or indirectly by influencing the gut microbiome, which keeps hormones balanced.

WHAT ARE THE HEALTH BENEFITS OF PLANT-BASED OMEGA 3 FATTY ACIDS

Omega-3 fatty acids are a vital building block for good health.

Since the human body can’t naturally produce these valuable polyunsaturated fatty acids on its own, it relies on foods that are rich in omega-3s to reap some of the many health benefits, such as:

1. Improved heart health and reduced risk of cardiovascular diseases and stroke

Heart attacks and strokes are the world’s leading causes of death . . A few ways omega-3s may help improve your heart health include 

• Decreasing triglycerides a type of fat in the blood
• Increasing HDL levels, the healthy type of cholesterol
• Lowering blood pressure 

2. Decreased inflammation and reduced joint pain and stiffness

Inflammation a natural immune response to injury and infection. Acute inflammation, like swelling or redness after you scrape a knee, is beneficial and helps tissues heal after damage. 

Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.

3. Stronger bones and reduced risk of Osteoporosis 

Osteoporosis and arthritis are two common disorders that affect your skeletal system.

Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of of osteoporosis.

Omega-3s may also treat arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength .

4. Protection from certain cancers and cancer cell growth

Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.

Interestingly, studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer.

Additionally, omega-3 consumption is linked to a reduced risk of prostate cancer in men and breast cancer in women.

5. Better brain function, memory, and cognitive 

A decline in brain function is one of the unavoidable consequences of aging.

Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease

6. Can Alleviate Menstrual Pain

Menstrual pain occurs in your lower abdomen and pelvis and often radiates to your lower back and thighs.

It can significantly affect your quality of life.

However, studies repeatedly prove that women who consume the most omega-3s have milder menstrual pain .

7. Can Improve Sleep

Good sleep is one of the foundations of optimal health.

Studies tie sleep deprivation to many diseases, including obesity, diabetes and depression.

Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.

Low levels of DHA are also linked to lower levels of the hormone melatonin, which helps you fall asleep.

Studies in both children and adults reveal that supplementing with omega-3 increases the length and quality of sleep.

JUICEPLUS OMEGA BLEND 

Our Omega Blend capsules are sourced from plants and algae which makes them a better alternative to fish oil capsules.

Omega-3’s: Oily fish are often considered the best source of the omega-3 fatty acids EPA and DHA. These fish provide so much omega-3 because they mainly feed on algae. This is why we “skipped the middle fish” and went straight to algae, the true source of omega-3 fatty acids EPA and DHA, for our capsules. 

Omegas 3, 5, 6, 7 and 9: We’ve rounded out our blend with additional omega fatty acids from sources such as pomegranate seeds, sea buckthorn berries, raspberry seeds, tomato seeds and safflower seeds. These plant ingredients provide other fatty acids such as omegas 5, 6, 7 and 9, as well as other omega-3 fatty acids such as ALA.

What makes our Omega Blend different?

Most omega products contain a single omega ingredient, usually omega-3 and usually from fish oil.  Juice Plus+ Omega Blend is a blend of 5 omega fatty acids, all from plants.

Most omega products come in softgel form, which requires heat and oxygen to fill and seal.  Heat and oxygen actually cause oils to start degrading.  Our vegan capsule shell is sealed without heat, protecting the oils inside.  And that bubble you see in each Omega Blend capsule?  That's nitrogen, which replaces the oxygen, protecting the oils from degradation again.

So, by harvesting omegas from the original algae source, cold-pressing oils from berries and seeds to maintain purity, and placing them inside a capsule made from plants, eliminating heat and oxygen along the way, we are able to bring you a symphony of omega fatty acids in a clean, vegan, eco-friendly way.

Product Label with Nutrition Panel 

JUICEPLUS OMEGA 3,5,6,7 AND 9

Supports brain function*: DHA contributes to maintenance of normal brain function.

Supports vision*: DHA contributes to the maintenance of normal vision.

Supports heart health*: EPA and DHA contribute to the normal function of the heart.