Your hormones are crucial for maintaining the delicate balance of your health and mood. Without properly balanced levels of cortisol, testosterone, estrogen, and thyroid hormones, your body may struggle to function optimally. While prescription medication is always an option, let’s look at some natural ways to improve the production and function of these essential hormones.
Cortisol
Cortisol is primarily produced in the adrenal glands and is known as the “stress hormone.” To help reduce cortisol levels, it’s necessary to practice stress reduction techniques and maintain a peaceful, confident, and calm mindset during times of stress. Alongside this, nutrients that can support adrenal hormone health include:
- Vitamin C
- B vitamins
- Calcium, magnesium, zinc, selenium, copper, sodium, manganese
- Phosphatidylserine (300 mg daily)
- EPA/DHA (omega-3 oils)
To help prevent the over-secretion of cortisol during periods of stress, you can also use:
- Theanine: 200-400 mg twice daily
- Ginseng
- Chamomile
- Lemon balm
- Licorice: twice daily
Testosterone
The production of testosterone can be influenced by various factors, including diet, environmental influences, and other hormones. To increase testosterone production and ensure that it remains within healthy levels, consider incorporating the following into your lifestyle:
- Amino acid supplements
- High-protein diet
- Zinc and selenium
- Saw palmetto
- Pygeum
- Stinging nettle
- Epilobium
- L-lysine
- Vitamin E (mixed tocopherols)
- Green tea extract (epigallocatechin gallate)
- Linolenic acid
- Flaxseed
- Soy isoflavones
- Quercetin
Estrogen
Estrogen is an essential hormone for women’s health, but imbalances can increase the risk of breast cancer. To help balance estrogen levels and promote breast cancer prevention, consider the following:
- Eat cruciferous vegetables (such as broccoli, kale, bok choy, cauliflower, cabbage, or baby cabbage) regularly.
- Take SAMe (S-adenosyl methionine) supplements.
- Consume omega-3 fats.
- Ensure adequate intake of B vitamins and vitamin D.
- Add herbs like rosemary and turmeric to your diet.
- Avoid smoking.
- Get regular exercise.
Thyroid
The thyroid gland plays a vital role in maintaining energy levels and regulating metabolism. To optimize thyroid health, it’s essential to be aware of various factors that can negatively affect thyroid function and take steps to improve its efficiency. Some essential tips for improving thyroid health include:
- Be cautious with soy, as it can block thyroid function in high quantities.
- Ensure optimal iron levels.
- Avoid calcium carbonate and aluminum hydroxide supplements, as they can increase thyroid hormone excretion.
- Be cautious with medications that may interfere with thyroid function (consult your healthcare provider for guidance).
- Ensure optimal levels of micronutrients (selenium, zinc, copper, potassium, iodide, vitamin A, vitamin E, and riboflavin) to promote the conversion of T4 to T3.
- Ensure adequate intake of amino acids (tyrosine, cysteine, and methionine) to enhance thyroid activity and increase the conversion of T4 to T3.
Achieving hormone balance can seem like a complex and challenging task, but with the right information and guidance from your healthcare provider, it’s possible to optimize your hormone levels naturally. By incorporating these tips into your lifestyle and paying attention to the signals your body sends, you can work towards improved health and wellbeing.
