If you’re reading this, perhaps you’re considering Hormone Replacement Therapy (HRT) to treat the symptoms you’ve been experiencing. Symptoms like fatigue, trouble sleeping, loss of mental clarity, or even lack of libido. Often referred to as “getting old”, these symptoms are actually directly linked to a decline in hormone production in our bodies. Consequently, these are also symptoms most commonly and successfully combated with properly administered HRT! This is great news for anyone who is able to A.) find a provider they trust with their hormone balance and B.) work that treatment into their budget.
Luckily, there are a few things that can be done to help minimize those pesky “symptoms of aging” besides beginning to replace the key hormones which are dwindling in our bodies. These are lifestyle changes that anybody can make, and they really will make a difference in the way you feel.
3 Tips For Fighting Hormone Imbalance
Tip #1: Sleep
I know it, you know it, and if you have kids they know it: Sleep is absolutely essential to your wellbeing.
As we grow and progress through the stages of like, we technically require less and less sleep. For instance, children ages 6-12 years old are said to require 9-12 hours of sleep a day, while teenagers are said to need 8-10. Fully grown adults ages 18-60, on the other hand, are recommended 7-9 hours of sleep per 24 hours.
These recommendations exist for a reason and it’s because our bodies are totally reliant on sleep to fortify and recover.
“Inadequate sleep has been associated with a variety of health problems. Not getting enough sleep in the short-term leads to fatigue, impaired learning and memory, and irritability. Adequate sleep is necessary for healthy immune function. Consistently depriving yourself of sleep can lower your immune system and make you susceptible to illnesses such as the cold or the flu.
Insufficient sleep over the long term can contribute to severe health conditions. For example, sleep controls your stress hormones and maintains your nervous system. Not enough sleep can affect your body’s ability to regulate stress hormones and lead to high blood pressure. Enough quality sleep is also crucial for maintaining healthy levels of hormones that control appetite and blood glucose levels. Cutting back on sleep can increase your risk of developing obesity and type 2 diabetes. Inadequate sleep over the long run can contribute to several other conditions such as depression and anxiety, cardiovascular disease, and can lower life expectancy.” – Hormone Health Network
Tip #2: Exercise
This is another one that we hear over and over throughout our lives and it’s for good reason.
Let’s face it, we live in a time when sedentary lifestyles are the norm and it’s common for people to never actually need to exert themselves in their daily lives. We don’t hunt or gather for our food in the morning, many of us drive to work, we sit at desks for a large portion of the day, then we drive back home and do very little physically beyond walking around the house or maybe the yard.
Here’s a statistic for you: According to HHS.gov, less than 5% of adults participate in 30 minutes of physical activity each day, and only one in three adults receive the recommended amount of physical activity each week.
But this is the Florida Center for Hormones and Wellness. Aren’t we supposed to be talking about hormones? Actually, we are.
If you or someone close to you is a runner, you may be familiar with the term “runner’s high.” This is the euphoric feeling someone gets when they are exercising due to an increase in dopamine levels. Dopamine is a hormone that has been known to decrease stress and depression. It also can act as a blood pressure supporter and can improve blood flow. These are all pretty great benefits, right? And all you have to do is go for a couple of runs.
Regular exercise can also increase your serotonin levels, which is a mood stabilizing and feel-good chemical. Just like with dopamine, exercise increases your levels of serotonin. But this hormone also can aid in insomnia and sleep apnea. Here’s another statistic: About 25% of Americans experience acute insomnia each year (Science Daily). Isn’t it probable that the same 25% of the population may be a part of the more than 95% of people that don’t exercise?
If your daily routine doesn’t include exercise, you’re depriving your body of much needed activity. Our muscles need to be used. Our aerobic systems need to be conditioned. Our cardiovascular systems need to be reinforced. These are the facts of life.
Tip #3: Key Nutrients
This is one of the most important aspects of wellness: eating the right foods. Something we imprint constantly on our patients is that your diet is the cornerstone to your wellbeing. Eating well consistently is one of the most tried and true ways to improve your wellness, and that’s why it’s our final tip for you.
You may have heard foods be referred to as aphrodisiacs; foods like artichokes, asparagus, chocolate, figs, oysters, etc. Did you know that these foods are, perhaps coincidentally, rich in minerals essential for healthy hormone balance?
For instance, dark chocolate and asparagus are great natural sources of zinc, a mineral that our bodies cannot produce on their own which aids in growth, immune function, and DNA synthesis.
Another key nutrient which is key for our DNA synthesis as well as thyroid hormone health is called selenium. Selenium can be found in foods such as brazil nuts, tuna, halibut, brown rice, and bread. Its role in our hormone health is easily overlooked in the average diet but because it’s so easily sourced, it should really be considered one of the greatest ways to improve your overall well being through a proper diet.
So as you can see, there are ways we can holistically improve our wellness and hormone health. These tips are pretty easily taken and adopted and will make a remarkable difference in the way you feel throughout your days, weeks, and years.
That said, there really is no substitute for proper hormone replacement. If you find you’re experiencing the classic symptoms of aging and you’re ready to do something about it, consider Hormone Replacement Therapy.
Here at Florida Center for Hormones and Wellness, we’re here to help. Our mission is to help you Live Your Best Life through our evidence based, custom tailored Bio-identical Hormone Optimization Therapy. Contact us today to speak to an expert about how hormones could radically improve your quality of life.