Getting Back on Track: 7 Ways to Regulate Your Hormones

Hormones are biological chemicals that play significant roles in helping us stay healthy. Even a relatively minor fluctuation in hormone levels can have profound effects on our health and wellness, increasing risks of serious health problems and leading to problems like weight gain and fatigue.

At her practice in Santa Monica, California, Shamsah Amersi, MD, helps patients balance hormones through a holistic, patient-centered approach based on each patient’s medical history, symptoms, and other factors. Here, learn seven steps you can take to help your hormones stay in balance.

1. Consider bioidentical hormone therapy (HRT)

Bioidentical hormone therapy uses synthetic hormones that are chemically identical to the hormones your body produces naturally. 

These hormones supplement your body's hormones, stabilizing levels to reduce symptoms and help you feel more “normal.” HRT uses a patient-centered approach and custom dosing based on each individual’s unique and evolving needs for optimal results.

2. Learn to manage stress

Chronic stress has a profound influence on your hormones. When you're stressed, your body releases a hormone called cortisol (the "stress hormone") that can disrupt the production of other key hormones, including sex and thyroid hormones, and even increase insulin resistance and weight gain. 

Incorporating stress-management activities into your daily routine can help. Meditation, yoga, and deep breathing exercises are all effective, as can spending time in an activity or hobby you find relaxing.

3. Make sleep a priority

You might think you're resting when you're sleeping, but your body is still hard at work. Sleep is when your body repairs and performs key functions, including balancing hormones. 

Getting adequate, high-quality sleep helps reduce stress, too. Aim for about eight hours of sleep each night, and consider these tips from the Sleep Foundation to improve your sleep routine.

4. Focus on healthy eating

Eating habits majorly affect hormones and hormone production. The foods you choose can either support a healthy hormone balance or disrupt it. Ensure your diet contains lean proteins, plenty of leafy greens, fresh fruits and vegetables, fiber, and healthy fats. 

Avoid sugary and processed foods, which can disrupt the balance between insulin and glucose and lead to inflammation and weight gain. Flaxseeds and cruciferous vegetables may help with estrogen imbalance during menopause or perimenopause. 

5. Get plenty of exercise

Exercise helps reduce stress, too. It's also an effective way to regulate hormones while balancing blood sugar, improving insulin sensitivity, and supporting healthy sleep habits. 

Regular exercise also improves your mood by boosting the production of chemicals called endorphins. For optimal results, include both aerobic and strength training in your workouts, and find activities you enjoy to make it easier to stay on track.

6. Maintain a healthy weight

Being overweight or obese comes with many health risks, including effects on hormone balance. Maintaining a healthy weight helps regulate hormones appropriately, avoiding insulin resistance and other issues that can affect an array of hormones, including thyroid and sex hormones. 

Fortunately, the other items on this list support healthy weight management. Eating a nutritious diet, getting plenty of exercise, adhering to good sleep habits, and learning to manage stress don't just help balance hormones — they help you balance your weight, too.

7. Ask about supplements

Depending on your needs, Dr. Amersi may recommend supplements as part of a holistic approach to hormone regulation. Many Americans are deficient in key micronutrients necessary for hormone production and balance. 

Some micronutrients help you manage stress and improve your sleep habits, too. Supplements are typically recommended as part of an overall health plan that includes healthy eating and regular physical activity.

Testing is key

Prior to recommending any therapy or treatment, Dr. Amersi reviews your symptoms, medical history, and current health status. She then performs comprehensive testing to evaluate hormone levels and, in some instances, look for nutrient deficiencies. Then, she works with you to develop a plan to help balance your hormones and improve your overall wellness and quality of life.

To learn more about hormone testing and therapies that can help you maintain an optimal hormone balance, request an appointment online or over the phone with Dr. Amersi at her Santa Monica, California, office today.