Your hormones influence everything from mood and energy levels to metabolism and reproductive function. Hormonal fluctuations are a natural part of life, but sometimes, hormone levels change too much — and unpleasant symptoms result.
If you’re dealing with weight gain, fatigue, mood swings, or low sex drive, a hormonal imbalance could be to blame. Our team at Endocrine Associates of West Village specializes in hormonal health in Brooklyn, Long Island City, and New York, New York, and we can help you find answers so you can start feeling like yourself again.
While hormone replacement therapy is a viable option, many of our patients are happy to learn that making lifestyle changes can also be a powerful way to restore hormonal balance. Here’s what you need to know.
A number of health issues — like diabetes and thyroid disorders — can interfere with your hormones. But one of the most common causes of hormonal imbalance is simply the natural aging process.
As you age, certain hormones start to decline. For men, testosterone levels begin to decline after age 30. For women, menopause triggers a drop in estrogen and progesterone. Declining sex hormones can cause a range of bothersome symptoms, like fatigue, weight gain, mood swings, and diminished libido.
Fortunately, you don’t have to accept these changes as an inevitable part of growing older. Our team of specialists partners with you to develop a treatment plan that restores hormonal balance. A few of the most effective lifestyle changes for hormonal health include:
A well-balanced diet promotes overall well-being, and that includes hormonal balance. Strive to eat nutrient-dense meals that include a variety of fruits, vegetables, whole grains, and lean proteins.
Foods rich in omega-3 fatty acids, like fatty fish and flaxseeds, can also support hormonal balance. Avoid excessive consumption of processed foods, sugars, and refined carbohydrates because these foods can contribute to inflammation and hormonal disruptions.
Physical activity plays a crucial role in hormone regulation. In fact, both aerobic exercise and strength training have been shown to positively impact hormonal balance.
Aim for at least 150 minutes of moderate-intensity exercise per week. Ask our team for recommendations, and focus on incorporating activities you enjoy, like walking, cycling, or even yoga.
When you sleep, your body releases and regulates hormones, meaning quality sleep is essential for hormonal health and overall well-being.
Establishing a consistent sleep routine and aiming for 7-9 hours of uninterrupted sleep each night can help your body restore hormone balance naturally. To make it easier to get better shut-eye, create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool and eliminating screens for at least one hour before bedtime.
Chronic stress can lead to an overproduction of cortisol, the stress hormone, and high cortisol levels can disrupt the balance of other hormones.
Consider incorporating stress-reducing practices into your daily routine to help protect your hormonal health. Try meditation, yoga, or deep breathing exercises, and make time for relaxation to support hormonal equilibrium.
Excess body fat, especially around your abdomen, can contribute to hormonal imbalances. A healthy diet and regular exercise can help you achieve and maintain a healthy weight, which positively impacts hormone levels.
While lifestyle changes can be highly effective in restoring hormonal balance, there may be cases where we recommend hormone replacement therapy (HRT). HRT involves taking hormonal supplements to restore balance, and it can be particularly beneficial for people experiencing severe symptoms related to menopause or low testosterone.
If your symptoms persist despite lifestyle changes or they significantly impact your quality of life, talk to our team about your options. We can help you decide if HRT is a good option based on your health status, medical history, and preferences.
Are you ready to take charge of your hormonal health? Schedule a consultation with our team at Endocrine Associates of West Village. Call the office nearest you or request an appointment online today.
