Hormonal imbalance and its relation to weight gain
Maintaining ideal levels of some hormones, such as estrogen and cortisol, can help you lose weight. Important molecules called hormones act as chemical messengers in your body. They help with almost all of the body’s functions, such as appetite, fullness, and metabolism. Some hormones are strongly correlated with appetite, which means that they also affect body weight.
Were you aware that your weight and hormones are directly related? We frequently forget this when we’re on the protracted and challenging weight loss journey. For our bodies to maintain a healthy weight for our body composition, a delicate hormone balance is required. Insulin, ghrelin, leptin, cortisol, estrogen are some of the hormones that can make your weight sway. Here are some strategies to manage the hormonal levels and prevent weight gain:
Sleep well
Make the most of your sleep time. Elevated cortisol levels may be caused by chronic sleep disorders such as insomnia, sleep apnea, and irregular sleep patterns such as those experienced by shift workers. Make an effort to establish a consistent sleep routine and bedtime. Hormone abnormalities can worsen as a result of inadequate sleep. To make sure your body functions at its best, try to get seven hours of sleep at a time.
Exercise each day
Increasing your physical activity level can aid in weight loss. Exercise can take the form of strength training, jogging, swimming, walking for 150 minutes a week on average, and intense aerobic activity (cardio). Although strength training doesn’t increase calorie burn as much as exercise, it does increase muscle mass, which benefits your metabolism and general health.
Consume adequate protein at each meal
It is crucial to include enough protein in your diet if you wish to reverse hormonal weight gain. In addition to providing your body with necessary amino acids that it is unable to create on its own, protein is also necessary for the production of peptide hormones, or hormones produced from proteins. For instance, eating enough protein affects hormones that regulate hunger and food consumption and alert your brain about your energy level.
Live a stress free life
The adrenal glands release cortisol to control your body’s stress levels during stressful situations. Constant stress causes the release of extra cortisol, which throws your body out of balance. Regularly engaging in mindfulness exercises such as walking and meditation decreases cortisol levels. Consider including meditation in your everyday schedule.
Maintain a healthy gut health
More than 100 trillion friendly bacteria live in your stomach, and they create a wide range of metabolites that can have both beneficial and bad effects on hormone health. Your gut microbiota affects insulin resistance and sensations of fullness to modulate hormone levels. Eat foods that are good for the intestines, such as kimchi, curd, and buttermilk.
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