Category: Hormonal Imbalance

  • What is Hormonal Imbalance? How Functional Medicine Can Cure it?

    What is Hormonal Imbalance? How Functional Medicine Can Cure it?

    Hormones are the body’s chemical messengers, regulating everything from metabolism and mood to sleep and fertility. When they are balanced, you feel energised, focused, and strong. When they are out of sync, you may experience fatigue, weight gain, mood swings, brain fog, and various other health issues like fibromyalgia, PCOS, infertility, PMS, autoimmunity, diabetes, hypothyroidism, anxiety, depression and more.

    Why Do Hormones Get Imbalanced? What are the Causes of Hormonal Imbalance?

    Hormonal imbalances don’t happen overnight. They develop due to various factors, including:

    • Chronic Stress – Elevated cortisol levels affect thyroid and reproductive hormones amongst many others, leading to fatigue, weight gain, and immune dysfunction.
    • Poor Diet – Processed foods, sugar, and unhealthy fats disrupt insulin sensitivity, which leads to various downstream effects like estrogen progesterone imbalance, increasing the risk of metabolic and various other disorders.
    • Environmental Toxins – Endocrine disruptors in plastics, beauty products, and pesticides mimic hormones and interfere with normal function, leading to hormonal chaos and dysfunction.
    • Gut Issues – An unhealthy gut microbiome affects various hormones like estrogen metabolism and affects immune and other functions, contributing to digestive issues and inflammation.
    • Nutrient Deficiencies – Essential vitamins and minerals such as magnesium, zinc, omega 3 fatty acids and B vitamins are crucial for hormone production and balance.
    • Sleep Deprivation – Poor sleep quality impacts melatonin, cortisol, and other crucial hormones, leading to a cascade resulting in various issues including weight gain and impaired cognitive function.
    • Excessive Exercise or Sedentary Lifestyle – Overtraining initially increases and later may suppress cortisol production, while lack thereof contributes to insulin resistance and poor circulation.

    The good news? Functional medicine provides a natural and effective approach to resetting your hormones and restoring balance.

    Do You Have a Hormone Imbalance? Symptoms of Hormonal Imbalance

    women weight issue
    1. Fatigue and Low Energy: Persistent tiredness, even after sufficient rest, may signal imbalances in cortisol (stress hormone), thyroid hormones (regulate metabolism), or insulin (regulates blood sugar). These imbalances can lead to adrenal fatigue or thyroid sluggishness.
    2. Weight Gain and Difficulty Losing Weight: Hormonal disruptions, particularly involving insulin resistance, elevated cortisol, low thyroid hormones, or estrogen dominance, can make weight loss difficult. Fat often accumulates around the midsection or hips and thighs.
    3. Mood Swings, Anxiety, and Depression: Low levels of progesterone and estrogen fluctuations can contribute to irritability, sadness, and anxiety. Elevated cortisol from chronic stress and low thyroid function also affect neurotransmitter levels, worsening mood issues.
    4. Sleep Disturbances and Insomnia: Disrupted cortisol rhythms (elevated at night or too low during the day), melatonin imbalance, and low progesterone can cause difficulty falling asleep or staying asleep.
    5. Irregular Menstrual Cycles and PMS: Heavy, painful, or irregular periods may signal estrogen dominance, low progesterone, or underlying conditions like PCOS or thyroid disorders. PMS symptoms like bloating, mood swings, and breast tenderness are also linked to these imbalances.
    6. Low Libido and Fertility Issues: Low estrogen, testosterone, or progesterone levels can reduce sex drive and cause infertility. High cortisol and insulin resistance interfere with ovulation and normal reproductive hormone cycles.
    7. Brain Fog and Poor Concentration: Forgetfulness, lack of mental clarity, and difficulty focusing may stem from thyroid dysfunction, blood sugar instability, or inflammation triggered by hormonal imbalance.
    8. Skin and Hair Changes: Thinning hair, dry or acne-prone skin, and brittle nails may reflect low thyroid function, excess androgens (as in PCOS), or estrogen imbalance. These symptoms often appear alongside menstrual irregularities.
    9. Digestive Problems and Bloating: Estrogen plays a role in gut motility and microbial balance. Imbalance—especially estrogen dominance—can slow digestion and promote bloating, while gut dysbiosis can impair estrogen clearance, creating a feedback loop.
    10. Temperature Sensitivity: Cold hands and feet, intolerance to cold, or excessive sweating and hot flashes are signs of thyroid dysfunction or perimenopausal hormone fluctuations.

    Also Read: Do Not Miss The Signs Your Periods Are Giving You About Your Body Health

    The Science Behind Hormone Imbalance

    A hormone reset is a strategic approach to bring your hormones back to their optimal levels by making targeted lifestyle and dietary changes. This approach works by targeting the root causes like eliminating triggers, nourishing the body, and supporting detox pathways.

    How Hormones Communicate in the Body

    Hormones don’t work in isolation—they function in a delicate balance. A few of these hormone interactions include:

    • Cortisol & Insulin: Chronic stress increases cortisol, which raises insulin and leads to fat storage, particularly around the abdomen. This process often is the root cause of type 2 diabetes. 
    • Cortisol and Thyroid: Generally these two are inversely related. For example, an increase in stress increases cortisol secretion, which in turn reduces the thyroid function. 
    • Thyroid & Estrogen: High estrogen can interfere with thyroid hormone production, leading to sluggish metabolism, weight gain, and fatigue.
    • Progesterone & Stress: When stress is high, progesterone levels drop, affecting mood, sleep, and reproductive health, potentially leading to infertility.

    How Functional Medicine Can Cure Hormone Imbalance?

    girl holding medicine

    Hormone Reset is a science-backed method that focuses on identifying and addressing the root causes of imbalances rather than just treating symptoms. Instead of relying on medication alone, this approach combines personalized nutrition, lifestyle changes, and advanced lab testing to restore optimal hormone function.

    Step 1: Comprehensive Hormone Testing & Diagnosis

    Unlike traditional medicine, which often overlooks underlying issues, functional medicine starts with comprehensive lab testing to evaluate:

    • Cortisol and adrenal function to detect chronic stress and fatigue.
    • Thyroid hormone levels (total t3 and t4, free t3 and t4 and tsh) to assess metabolism and energy production.
    • Insulin and blood sugar balance to prevent diabetes and metabolic disorders.
    • Estrogen, progesterone, and testosterone levels to ensure reproductive and overall health.
    • Gut health and microbiome diversity to improve digestion and hormone detoxification.
    • Nutrient deficiencies and inflammatory markers to guide dietary and supplement recommendations.
    • Liver function markers and symptoms to assess liver health and function as optimal liver function is important to ensure proper hormonal balance. 

    Step 2: Personalized Nutrition & Detoxification

    Food plays a crucial role in hormone balance. Functional medicine recommends:

    • Anti-inflammatory foods – Leafy greens, berries, and turmeric reduce oxidative stress and inflammation.
    • Hormone-balancing fats – Avocados, wild-caught fish, coconut oil, and nuts support cellular function and hormone production.
    • Fiber-rich foods – Cruciferous vegetables (broccoli, cauliflower, cabbage) help detox excess estrogen and improve digestion.
    • Liver-supporting nutrients – Dandelion root, milk thistle, beets, and lemon water enhance the body’s natural detoxification pathways.
    • Balancing blood sugar – Prioritizing protein, healthy fats, and fiber helps prevent insulin spikes, which contribute to weight gain and fatigue.
    • Intermittent fasting – A well-planned fasting regimen can help regulate insulin, support metabolism, and enhance detoxification.

    Transform Your Health One Meal at a Time?

    Looking for hormone-balancing recipes that are as delicious as they are healing. Whether you’re dealing with PCOS, thyroid issues, or just want to reset your body naturally — we’ve got simple, nourishing recipes waiting for you.

    Step 3: Restoring Gut Health & The Gut-Hormone Connection

    A healthy gut is key to hormone regulation. Functional medicine supports digestion with:

    • Probiotics & Prebiotics – Restore beneficial bacteria and improve hormone metabolism by enhancing digestion and reducing bloating.
    • Digestive Enzymes – Enhance nutrient absorption and reduce gut-related hormone imbalances.
    • Gluten & Dairy Reduction – Helps prevent inflammation and autoimmune responses that impact thyroid and reproductive health.
    • Collagen & Bone Broth – Supports gut lining integrity and hormone production, reducing symptoms like bloating, acne, and joint pain.

    Step 4: Stress Management & Sleep Optimization

    Stress and poor sleep wreak havoc on hormones. Functional medicine recommends:

    • Sleep Hygiene – Maintaining a regular bedtime, avoiding blue light before sleep, and using magnesium supplementation improve sleep quality and hormone regulation.
    • Adaptogenic Herbs – Ashwagandha, rhodiola, and holy basil help regulate cortisol levels and support adrenal function.
    • Mindfulness & Meditation – Regular excercise and deep breathing meditation reduce stress and improve hormone balance.
    • Infrared Sauna & Epsom Salt Baths – These detoxification techniques support relaxation, lower inflammation, and enhance hormone function.

    Take Control of Your Hormones Today

    If you’re struggling with fatigue, mood swings, unexplained weight gain, or other symptoms of hormonal imbalance, it’s time to take action. Your body is designed to heal—it just needs the right support.

    Start your journey to hormone balance today with expert guidance from HormoneReset and experience the power of functional medicine. Book your Free Discovery Call Now!

    References:

    Hormones: A Functional Medicine Perspective – Crossing Back to Health

  • What is the Impact of Regular Exercise on Hormonal Health

    What is the Impact of Regular Exercise on Hormonal Health

    Introduction

    Hormones are essential chemical messengers that play a vital role in numerous bodily functions, including metabolism, growth, mood regulation, and reproductive health. The balance of these hormones is crucial for overall well-being, and regular exercise has emerged as a key factor in maintaining this balance. Engaging in physical activity influences hormone levels and enhances overall metabolic health and emotional stability.

    Understanding Hormonal Health

    Explanation of Hormonal Balance and Its Significance

    Hormonal balance refers to the optimal levels of hormones in the body, ensuring that they work synergistically to regulate various physiological processes. An imbalance can lead to a range of health issues, including poor immunity, metabolic and other imbalances, fatigue, mood disorders, and weight fluctuations. Maintaining hormonal health is essential for physical and mental well-being, influencing everything from energy levels to immune function.

    Common Signs of Hormonal Imbalances

    Recognizing signs of hormonal imbalances is crucial for early intervention. Common symptoms include:

    • Fatigue: Chronic tiredness can indicate adrenal dysfunction or thyroid issues.
    • Mood Changes: Fluctuations in hormones such as estrogen and progesterone can lead to mood swings or depression.
    • Weight Fluctuations: Hormonal imbalances can affect metabolism, leading to unexplained weight gain or loss.
    • Irregular periods (for women) and low libido: 
    • Hair loss or thinning and facial/body hair for women (PCOS):
    • Digestive issues:
    • Brain fog:
    • Dry or flaky skin: 

    How Exercise Influences Hormones

    Overview of Key Hormones Affected by Exercise

    Regular exercise has a profound impact on several key hormones, including:

    • Insulin: Physical activity enhances insulin sensitivity, helping to regulate blood sugar levels.
    • Cortisol: Exercise can modulate cortisol levels, reducing stress and promoting a balanced response to stressors.
    • Endorphins: Often referred to as “feel-good” hormones, endorphins are released during exercise, contributing to improved mood and reduced pain perception.
    • Leptin and Ghrelin (hunger hormones): Exercise may lower ghrelin (which stimulates appetite) and increase leptin sensitivity (which helps you feel full).
    • Thyroid hormones (T4 and T3): Exercise can increase the production and conversion of thyroid hormones. Over time, regular physical activity can also enhance thyroid hormone sensitivity.

    The Impact of Different Types of Exercise on Hormonal Levels

    Different types of exercise affect hormones in unique ways:

    • Aerobic Exercise: Running, cycling, and swimming enhance cardiovascular health and insulin sensitivity. They also support and balance hormones like cortisol, serotonin and dopamine leading to better focus, memory, mood and lower inflammation, etc. 
    • Strength Training: Lifting weights can boost testosterone and growth hormone levels, which are vital for muscle growth and metabolism. Also balances cortisol levels. 
    • Flexibility Exercises: Practices like yoga promote relaxation and reduce stress hormones, positively impacting overall hormonal balance.

    The Role of Exercise in Reducing Inflammation and Enhancing Metabolic Health

    Regular physical activity helps reduce inflammation, which is linked to various chronic diseases and hormonal imbalances. Exercise improves metabolic health by enhancing glucose metabolism and promoting healthy body composition, thus supporting hormonal health.

    Benefits of Regular Exercise for Hormonal Balance

    Improved Insulin Sensitivity and Blood Sugar Regulation

    Regular exercise enhances insulin sensitivity, allowing cells to utilize glucose more effectively. A study published in Diabetes Care indicated that even short bouts of physical activity can improve insulin sensitivity in individuals with insulin resistance.

    Reduction in Stress Hormones and Improvement in Mood

    Exercise is a powerful stress reliever. Physical activity reduces cortisol levels and promotes the release of endorphins, leading to enhanced mood and reduced anxiety. Research shows that individuals who engage in regular physical activity report lower levels of stress and anxiety.

    Balancing of Sex Hormones (Testosterone, Estrogen)

    Regular strength training and aerobic exercise can boost and balance levels of sex hormones like testosterone and estrogen, which are essential for reproductive health and overall vitality. A meta-analysis found that resistance training significantly increases testosterone levels in men.

    Benefits for Thyroid Function and Metabolism

    Exercise supports thyroid function, enhancing metabolic rate and energy expenditure. Studies suggest that moderate-intensity aerobic exercise can improve thyroid hormone levels, which play a crucial role in metabolism and energy regulation.

    Exercise Recommendations for Hormonal Health

    Types of Exercises to Include

    To promote hormonal health, consider incorporating a variety of exercise types:

    • Cardio: Activities like brisk walking, running, or cycling should be included for cardiovascular health.
    • HIIT (High-Intensity Interval Training) is a workout method that alternates short bursts of intense exercise with brief recovery periods. It boosts cardiovascular fitness, burns calories efficiently, and builds endurance in a shorter time than traditional workouts.
    • Strength Training: To support muscle growth and hormonal balance, aim for resistance exercises at least two to three times a week.
    • Yoga and Flexibility Work: Practices like yoga can help reduce stress and promote relaxation.

    Guidelines for Frequency, Duration, and Intensity

    Aim for at least 150 minutes of moderate-intensity aerobic activity each week and two days of strength training. For optimal results, include:

    • 30 minutes of moderate exercise most days (e.g., brisk walking).
    • 2-3 days of strength training focusing on major muscle groups.
    • Flexibility and relaxation exercises such as yoga or stretching.

    Importance of Incorporating Rest and Recovery

    Rest and recovery are vital for hormonal health. Overtraining can lead to elevated cortisol levels and hormonal imbalances. Ensure adequate sleep and incorporate rest days into your routine to allow your body to recover.

    People who should only exercise under supervision

    Certain individuals should avoid exercise or engage in it only under medical supervision due to potential health risks. People with cardiovascular disease (CVD), especially those with uncontrolled hypertension, arrhythmias, or recent heart surgeries, should have a doctor’s clearance and may benefit from medically supervised workouts to prevent strain on the heart. Pregnant women, particularly in high-risk pregnancies, are advised to consult with healthcare providers to ensure safe modifications and intensity adjustments, as exercise can sometimes pose risks to both mother and baby. Individuals with adrenal fatigue or hormonal imbalances should also approach exercise carefully, as intense physical activity can worsen symptoms, disrupt recovery, and further deplete energy. Those with autoimmune conditions, severe osteoporosis, or uncontrolled diabetes should work closely with medical professionals to tailor exercise routines to their needs, promoting safety and gradual progress.

    Potential Pitfalls of Over-Exercising

    Understanding the Concept of Overtraining and Its Effects on Hormones

    Overtraining occurs when exercise exceeds the body’s ability to recover. This can lead to a state of chronic fatigue, increased cortisol levels, and hormonal imbalances. Signs of overtraining include persistent fatigue, irritability, and decreased performance.

    Signs of Over-Exercising

    Recognizing the signs of over-exercising is crucial for maintaining hormonal balance:

    • Fatigue: Persistent tiredness despite adequate rest.
    • Decreased Performance: A noticeable decline in workout performance or endurance.
    • Mood Swings: Increased irritability or anxiety levels.

    Strategies to Maintain a Balanced Exercise Routine

    To avoid the pitfalls of over-exercising, consider the following strategies:

    • Listen to Your Body: Pay attention to signs of fatigue and adjust your routine accordingly.
    • Incorporate Rest Days: Schedule regular rest days to allow your body to recover.
    • Vary Intensity and Duration: Mix high-intensity workouts with lower-intensity activities to prevent burnout and overexertion of muscle groups.

    Conclusion

    Regular exercise is a powerful tool for maintaining hormonal health. By enhancing insulin sensitivity, reducing stress, and supporting the production of essential hormones, physical activity can significantly improve overall well-being. It is vital to find a balanced exercise routine that promotes hormonal balance without leading to overtraining.

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    References

    1. Colberg, S. R., et al. (2016). “Exercise and diabetes.” Diabetes Care.
    2. McAuley, E., et al. (2011). “Physical activity and mental health.” Clinical Psychology Review.
    3. Zhao, Y., et al. (2015). “The effect of resistance training on testosterone levels in men.” Sports Medicine.
    4. Schaub, A., et al. (2015). “Impact of exercise on thyroid function.” Thyroid.

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  • Understanding the Connection Between Your Diet and Hormonal Imbalance

    Understanding the Connection Between Your Diet and Hormonal Imbalance

    Introduction

    Hormones are the body’s chemical messengers, crucial in regulating numerous physiological processes, including metabolism, immune function, mood, and reproductive health. A delicate balance of hormones is essential for overall health, and when this balance is disrupted, various symptoms can manifest, ranging from fatigue to weight gain. The role of diet in maintaining this hormonal equilibrium cannot be overstated; what we eat significantly influences hormone production, regulation, and metabolism.

    Importance of Diet in Maintaining Hormonal Balance

    Nutrition is a powerful tool in promoting hormonal health. A balanced diet rich in whole foods can support hormonal functions and mitigate the effects of imbalances. Conversely, a diet high in processed foods, sugar, and unhealthy fats can exacerbate hormonal disturbances. Understanding the connection between diet and hormonal health is crucial for optimizing their well-being.

    Understanding Hormonal Imbalance

    Definition of Hormonal Imbalance

    Hormonal imbalance occurs when there is too much or too little hormone in the bloodstream. This can affect various bodily functions, leading to health issues that may be chronic or temporary. Common hormonal imbalances include those related to insulin, cortisol, estrogen, thyroid, and testosterone.

    Common Symptoms

    Hormonal imbalances can manifest in various symptoms, including:

    • Fatigue: Often linked to adrenal or thyroid hormone disruptions.
    • Mood Swings: Imbalances in estrogen and progesterone can affect mood stability.
    • Weight Gain: Insulin resistance, often related to diet, can lead to weight gain, particularly around the abdomen.
    • Menstrual Irregularities: Fluctuations in hormone levels can disrupt menstrual cycles.
    • Sleep Disturbances: Hormones play a crucial role in sleep regulation.

    Factors Contributing to Hormonal Imbalance

    Several factors can contribute to hormonal imbalances:

    • Stress: Chronic stress leads to elevated cortisol levels, which can disrupt other hormones.
    • Lifestyle: Poor sleep, lack of exercise, and sedentary behavior can negatively affect hormonal balance.
    • Diet: The types of foods consumed have a direct impact on hormone levels and overall health.
    • Nutritional deficiencies – vitamin D, omega-3 fatty acids, magnesium, iodine, etc. 
    • Aging 
    • Toxins – pesticides, heavy metals
    • Endocrine-disrupting chemicals (EDCs)

    The Role of Diet in Hormonal Health

    Explanation of How Diet Affects Hormone Production and Regulation

    Diet plays a pivotal role in hormone production and regulation. Nutrient-dense foods provide the building blocks necessary for hormone synthesis. For instance, fats are essential for producing steroid hormones, while proteins are crucial for the synthesis of peptide hormones. Inadequate nutrition can lead to deficiencies that may trigger hormonal imbalances.

    Key Nutrients That Influence Hormones

    1. Omega-3 Fatty Acids: These healthy fats, found in fatty fish and flaxseeds, have been shown to reduce inflammation and support hormonal health. A study published in Nutrition Reviews found that omega-3s can help balance hormones like insulin and cortisol.
    2. Vitamins and Minerals: Essential nutrients such as vitamin D, B vitamins, magnesium, and zinc play critical roles in hormone regulation. For example, a deficiency in vitamin D has been linked to lower testosterone levels in men.

    Impact of Processed Foods and Sugar on Hormonal Balance

    Processed foods and high sugar intake can wreak havoc on hormonal balance. These foods often contain additives, unhealthy fats, and excessive sugars, leading to insulin resistance, increased inflammation, and disrupted hormone signaling. Research indicates that high sugar consumption is associated with obesity and type 2 diabetes, both of which are linked to an imbalance of insulin and other hormones.

    Foods to Avoid for Hormonal Balance

    Processed Foods and Their Effects on Hormones

    Processed foods often contain preservatives, unhealthy fats, and artificial additives that can disrupt hormonal balance. These foods can lead to inflammation, insulin resistance, and hormonal dysregulation.

    Sugar and Its Role in Insulin Resistance

    Excessive sugar intake is a major contributor to insulin resistance, which can lead to conditions like polycystic ovary syndrome (PCOS) and type 2 diabetes. According to the American Heart Association, the average American consumes about 77 grams of sugar per day, significantly exceeding the recommended limit of 25 grams for women and 37.5 grams for men (Mozaffarian et al., 2011).

    Impact of Unhealthy Fats and Additives

    Trans fats and excessive omega-6 fatty acids, often found in fried foods and baked goods, can promote inflammation and disrupt hormonal signalling. Avoiding these fats is essential for maintaining hormonal health.

    Effects of Pesticides and Toxins in Food

    The presence of pesticides and other toxins in the food supply is a significant concern for hormonal health. Many of these chemicals, including pesticides, herbicides, and heavy metals, are classified as endocrine-disrupting chemicals (EDCs). EDCs interfere with hormone production, metabolism, and signaling, leading to disruptions in the endocrine system. Studies have shown that long-term exposure to these toxins, even in small amounts, can lead to hormonal imbalances, contributing to conditions such as infertility, thyroid disorders, and metabolic issues like obesity and diabetes. Choosing organic and pesticide-free produce, when possible, is essential for minimizing exposure to these harmful substances and supporting overall hormonal balance.

    Impact of Hormones in Animal Products

    Hormones used in animal agriculture can also affect human hormonal health. Many commercially raised animals are injected with growth hormones or fed hormone-laden feed to increase their size and milk production. When humans consume these animal products, it can disrupt their natural hormonal balance. Research suggests that regular intake of hormone-treated meat and dairy products can increase estrogen levels in the body, potentially contributing to hormone-related conditions like estrogen dominance, which is linked to conditions such as polycystic ovary syndrome (PCOS) and breast cancer. To support hormonal balance, it’s recommended to choose hormone-free or organic animal products.

    Foods That Support Hormonal Balance

    Whole Foods to Include

    Incorporating whole foods into your diet can promote hormonal health. Consider the following:

    • Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants, they help combat oxidative stress and inflammation.
    • Healthy Fats: Sources like avocados, nuts, seeds, and olive oil support hormone production.
    • Lean Proteins: Foods such as chicken, fish, legumes, and eggs provide amino acids vital for hormone synthesis.

    Herbs and Supplements That Promote Hormonal Health

    Certain herbs and supplements can also support hormonal balance:

    • Maca Root: Traditionally used to enhance energy and sexual health, maca root may help balance estrogen levels
    • Ashwagandha: Known for its adaptogenic properties, ashwagandha can help reduce cortisol levels and combat stress

    Importance of Balanced Meals and Blood Sugar Management

    Maintaining balanced meals that include protein, healthy fats, and complex carbohydrates can help stabilize blood sugar levels, which is crucial for hormonal health. Fluctuating blood sugar can lead to increased insulin levels, contributing to hormonal imbalances. Additionally, balanced meals support optimal thyroid function, as the thyroid hormone plays a vital role in regulating metabolism. Consistent blood sugar levels help prevent excessive stress on the thyroid, which can become overworked when blood sugar spikes and crashes occur. Proper nutrient intake, particularly iodine, selenium, and zinc, also supports healthy thyroid hormone production and overall metabolic balance.

    Lifestyle Factors That Affect Hormones

    Stress Management Techniques

    Stress management is vital for hormonal balance. Techniques such as:

    • Exercise: Regular physical activity can help reduce cortisol levels and improve insulin sensitivity.
    • Meditation: Mindfulness and meditation practices have been shown to reduce stress and promote hormonal balance.
    • Quality Sleep: Ensuring adequate sleep is critical, as hormonal regulation occurs predominantly during sleep.

    Importance of Hydration

    Proper hydration supports metabolic functions and hormone regulation. Dehydration can lead to elevated cortisol levels and affect overall health. Aim to drink plenty of water throughout the day.

    The Role of Physical Activity

    Regular physical activity can improve hormonal balance by enhancing insulin sensitivity, reducing stress levels, and promoting a healthy body weight. According to the CDC, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week (CDC, 2020).

    Conclusion

    Understanding the connection between diet and hormonal health is crucial for achieving overall well-being. By focusing on a nutrient-rich diet, avoiding processed foods and excessive sugars, and adopting healthy lifestyle habits, individuals can take proactive steps to maintain hormonal balance.

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    References

    1. Buchowski, M. S., et al. (2015). “Dietary omega-3 fatty acids and their role in hormonal health.” Nutrition Reviews.
    2. Pilz, S., et al. (2011). “Vitamin D and testosterone in men.” Clinical Endocrinology.
    3. Vartanian, L. R., et al. (2007). “Sugar-sweetened beverage consumption and weight gain.” American Journal of Clinical Nutrition.
    4. Stojanovska, L., et al. (2016). “The effect of maca root on hormonal balance.” Journal of Ethnopharmacology.
    5. Chandrasekhar, K., et al. (2012). “A standardized extract of ashwagandha reduces stress and anxiety in adults.” Journal of Clinical Psychology.
    6. Mozaffarian, D., et al. (2011). “Changes in diet and lifestyle and long-term weight gain in women and men.” New England Journal of Medicine.
    7. CDC. (2020). “Physical Activity Basics.” Centers for Disease Control and Prevention.

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  • Long Haul Covid – Diet And Key Supplements

    Long Haul Covid – Diet And Key Supplements

    A significant percentage (>30%) of people who suffered from Covid-19 infection are struggling to return to normal health (there are also reports of these symptoms after the mRNA injections). Some common symptoms that continue to affect them even months after the initial infection are depicted in the image below.

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    The most common issues reported are fatigue, low stamina, brain fog, memory issues, anxiety, muscular/body pains and sleep problems.

    There is broad agreement that the following pre-existing conditions increase the likelihood of struggle with long haul covid symptoms (referred to as LHC). These are:

    • Obesity (including mildly overweight)
    • Lung issues – even moderate asthma (including sleep apnea)
    • Type 2 diabetes (also pre-diabetes and hyperglycemia)
    • Cardiovascular diseases (even hypertension)
    • Smokers
    • Kidney and liver disease (including low-grade NAFLD)

    These points hold true even when these conditions are being managed with medications.

    The underlying theme is that if the body is already chronically challenged with increased inflammation, oxidative stress and other metabolic imbalances, it will be more vulnerable to infectious diseases of all types. As also more vulnerable to delayed and slow recovery on the other side of the infection.

    Using the functional medicine lens to dig deeper into the underlying imbalances and dysfunctions leads us to the following as the root causes of LHC:

    • Unresolved low-grade inflammation
    • Mitochondrial dysfunction
    • Oxidative damage
    • Inflammation specifically of the nervous tissues
    • Barrier dysfunction – gut and Blood Brain Barrier
    • Histamine overload and intolerance
    • Immune hypervigilance/dysregulation
    • Nutritional deficiencies(maybe triggered by poor absorption)
    • Toxicity
    • Disrupted serotonin synthesis

    Diet, including supplements, can play a big role in helping to reverse these issues. Let us look at them briefly.

    DIET

    In the functional medicine approach, food is not considered just as calories. In addition to energy, food also impacts the most fundamental processes of the body. This means that food is a source of energy and information and is a natural medicine for the body. Remember the age-old adage – “Food is medicine”? Here are a few key points that can help us eat our way to recovery from LHC.

    • Anti-Inflammatory Diet – The most important thing is to remove foods that create inflammation in the body. Some of the most common examples are dairy products (except good quality ghee), wheat, sugar, refined seed oils and processed foods. These should be eliminated 100% from one’s diet.
    • Light Food – It has been understood that a significant part of the LHC symptoms is rooted in impaired digestive tract function. Moving to a diet that is as easy to digest as possible, while still nourishing, is very important. It allows the digestive system space where it can repair itself. Towards this, we want to avoid fried foods, spicy foods, processed foods etc. It is also important that we consume only fresh food. Food that is old and stale (even if kept in the refrigerator) is not supportive of recovery
    • Fasting – Fasting is the best way to give a complete break to the digestive system. It may seem counterintuitive to someone struggling with weakness and fatigue, however, the results are immediate and very effective. Fasting not only gives a break to digestion, but it is also one of the most effective ways to rebalance and boost immune function.

    If someone is unable to go on a complete (water-only) fast, they can be on fresh juices (avoid fruit juices) or even only on salads or fruits. We have seen very good results with fasts lasting a minimum of 3 days

    • Histamine – Histamine is an inflammatory mediator involved in many key functions in the body, including LHC symptoms. Histamine overload goes way beyong respiratory symptoms and includes a variety of dysfunction, including anxiety, insomnia, headache, IBS-like symptoms, brain fog, irritability/restlessness, multiple chemical sensitivity, MCAS and so much more. Hence it is important to remove histamine rich foods like fermented foods, alcohol and other fermented drinks, brinjals, spinach, tomatoes, vinegar, processed meats, pickles, etc.

    NUTRITIONAL SUPPLEMENTS

    It is increasingly being understood that nutritional deficiencies play a major role in the continuation of covid symptoms.

    Earlier in this article, we looked a the main underlying imbalances contributing to LHC symptoms. To make it easier to follow, we will see which nutritional supplements are supportive in resolving each of these imbalances.

    1.Unresolved low-grade inflammation: Continued unresolved inflammation is a key component of this issue. It is essential to address this inflammation for substantial progress to happen. The following supplements are useful in bringing inflammation down.

    • Omega3 essential fats
    • Ginger
    • Vitamin D
    • Selected probiotics like Lactobacillus​ spp, some Bifidobacteria species​, and Akkermansia muciniphila, Saccharomyces boulardii, etc.
    • Curcumin
    • Resveratrol
    • Green tea extract

    2. Mitochondrial dysfunction: Mitochondrial dysfunction is perhaps the most common dynamic in LHC responsible for a very large proportion of the symptoms. The following supplements can help improve mitochondrial function:

    • B Complex vitamins (specially B1)
    • NAD
    • Alpha lipoic acid
    • Omega3 essential fats
    • Magnesium
    • L-carnitine

    3. Oxidative damage: Excessive oxidation is the hallmark of LHC related symptoms. These supplements can help bring RedOx back into balance:

    • Vitamins E and C
    • N-acetyl Cysteine combined with glycine
    • Turmeric and ginger
    • Quercetin
    • Melatonin
    • S-acetyl Glutathione
    • Milk thistle

    4. Inflammation, specifically of the nervous tissues: The following supplements have proven efficacious in reducing inflammation of the nervous tissues:

    • All B vitamins (specially B6 and B12)
    • Magnesium
    • Targeted support to bring about GABA/Glutamate balance
    • CoQ10
    • Omega3 fats
    • SAMe
    • erotonin supporting nutrients like tryptophan

    5.Barrier dysfunction – gut and blood-brain barrier: Many barrier functions get disrupted and become more permeable leading to dysfunctions. The following supplements can support the repair of the barriers:

    • Mucilaginous herbs like aloe, slippery elm, etc.
    • Glutamine
    • Melatonin
    • Zinc
    • Collagen fibre
    • Quercetin
    • Vitamin D

    6. Histamine overload and intolerance: As discussed earlier, histamine overload plays an important role in LHC-related symptoms. It is fairly important to address histamine overload via diet as well as the supplements and enzymes mentioned below:

    • DAO
    • Quercetin (with Bromelain and
    • vitamin C)
    • Stinging nettle leaf
    • B vitamins (especially vitamin B6)
    • Histamine degrading probiotics like Lactobacillus rhamnosus, Bifidobacterium longum, etc.

    7. Immune hypervigilance/dysregulation:

    • Vitamins D, C and A
    • Magnesium
    • N-acetyl cysteine
    • Probiotics
    • Zinc
    • Green tea extract
    • Quercetin
    • Melatonin

    8. Nutritional deficiencies (maybe triggered by poor absorption): Nutritional deficiencies are the rule rather than the exception in LHC. It is important that they are identified and addressed promptly. Recovery becomes long drawn unless the deficiencies are addressed simultaneously with other treatments.

    Most of the common deficiencies have already been discussed above. A good quality multimineral and/or multivitamin can be a good support. One can also consider adding supplements that improve digestion and absorption of nutrients in the gut. Some of these are:

    • Magnesium
    • Stomach acid support via HCL Betain
    • Digestive enzymes
    • Vitamin D and A
    • Essential fats

    9. Toxicity: Toxicity is another dynamic that is often completely missed or ignored. The viral mRNA and spike protein can take weeks to get detoxified and removed from our systems. They are likely to continue having toxic effects till then. It is important to support the body to get rid of these faster.

    • Fasting is a great support in mobilising detox processes in the body
    • GI binders
    • Enzymes – especially proteolytic enzymes
    • Good quality detox support formulas can be used

    10. Insomnia: Sleep-related disorders are amongst the top complaints in LHC. A lack of good deep sleep also becomes an aggravator as the nervous system gets locked in sympathetic (fight or flight) mode. Hence it is very important to focus on ensuring quality sleep. Here are a few supplements and other tips that can help:

    • Calming teas like ashwagandha, peppermint, chamomile, lavender, passion flower
    • Supplements like L-theanine and taurine can also be used as teas to relax the nervous system
    • Melatonin
    • Magnesium (liquid supplements may be more effective here)

    In addition to supplements, following good sleep hygiene habits can make a big difference in the quality and quantity of sleep, in turn leading to improvements in LHC symptoms.

    11. Liver Health: Liver is the chemical factory of the body and must be working well to ensure quick recovery from covid. Given our modern lifestyles, our livers are often loaded with fat and other unwanted toxins as well as badly inflamed. Estimates suggest over 30% of urban populations have different levels of liver issues, fatty liver being the most common. It is important to work with an experienced practitioner who can help bring your liver function back to normal.

    It is very important to remember that supplements, though wonderful as they are, cannot remedy a sympathetic dominant lifestyle. We must remember the fact that for the body to heal itself, first the nervous system has to believe that it is in a safe environment. Else it will not focus the body’s resources on healing and rejuvenating. Remember that deeper healing processes are only activated in the para-sympathetic mode!

    Also, always remember the fact that we may be able to fool everyone else, but we can never fool our own bodies. The nervous system is listening to every thought and emotion we generate. If these carry even an undertone of negativity (like anger, frustration, fear, insecurity) then the nervous system will activate the fight and flight mode (sympathetic mode) and you can throw any chances of a quick painless recovery out of the window!

    How we eat, what we eat, how we sleep, how we move, think, environmental exposures, history of traumas, our community and sense of purpose and more have a big impact on our body’s ability to heal itself. And all these are completely in our hands. Let us take our health into our hands!

    The above is only a small part of what can be done to support the body to recover quickly – much more is actually possible.

    Note – It is important the supplements etc suggested above are not taken without the guidance of someone well-versed in their usage.

    Need help with Long Haul Covid? Connect with us!

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    Click here to join the broadcast list

    References:

    1. https://pubmed.ncbi.nlm.nih.gov/35334962/ (Luigi Barrea 1 2 , William B Grant 3 , Evelyn Frias-Toral 4 , Claudia Vetrani 5 , Ludovica Verde 5 , Giulia de Alteriis 5 , Annamaria Docimo 5 , Silvia Savastano 2 5 , Annamaria Colao 2 5 6 , Giovanna Muscogiuri 2)
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9212635/ (Matteo Tosato, MD, PhD,a Francesca Ciciarello, MD,a Maria Beatrice Zazzara, MD,a Cristina Pais, MD,a Giulia Savera, MSc,a Anna Picca, PhD,a Vincenzo Galluzzo, MD,a Hélio José Coelho-Júnior, PhD,b Riccardo Calvani, PhD,a,∗ Emanuele Marzetti, MD, PhD,a,b Francesco Landi, MD, PhD,a,b and , on behalf of Gemelli Against COVID-19 Post-Acute Care Team)
    3. https://pubmed.ncbi.nlm.nih.gov/32664543/ (Elena Campione 1 , Terenzio Cosio 1 , Luigi Rosa 2 , Caterina Lanna 1 , Stefano Di Girolamo 3 , Roberta Gaziano 4 , Piera Valenti 2 , Luca Bianchi)
    4. https://pubmed.ncbi.nlm.nih.gov/35355308/ (Karina Janice Guadalupe Díaz-Resendiz 1 , Alma Betsaida Benitez-Trinidad 1 , Carlos Eduardo Covantes-Rosales 1 , Gladys Alejandra Toledo-Ibarra 1 , Pablo Cesar Ortiz-Lazareno 2 , Daniel Alberto Girón-Pérez 1 , Adela Yolanda Bueno-Durán 1 , Daniela Alejandra Pérez-Díaz 1 , Rocío Guadalupe Barcelos-García 1 , Manuel Iván Girón-Pérez)
    5. https://pubmed.ncbi.nlm.nih.gov/35069483/ (Chao Shang 1 , Zirui Liu 2 , Yilong Zhu 3 , Jing Lu 4 , Chenchen Ge 4 , Cuiling Zhang 1 , Nan Li 1 , Ningyi Jin 1 3 5 , Yiquan Li 3 , Mingyao Tian 1 5 , Xiao Li)
    6. https://www.mdpi.com/2227-9032/10/3/487 (Sonia Sifuentes-Franco 1,2,*, Dellaneira Carolina Sánchez-Macías 3, Sandra Carrillo-Ibarra 3, Juan José Rivera-Valdés 4, Laura Y. Zuñiga 2 and Virginia Aleyda Sánchez-López)
    7. https://pubmed.ncbi.nlm.nih.gov/32813065/ (Aravind Sundararaman 1 , Mousumi Ray 1 , P V Ravindra 2 , Prakash M Halami)

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  • Know How You Can Reverse Your PCOS!

    Know How You Can Reverse Your PCOS!

    A conventional doctor won’t give many options when it comes to PCOS. In most cases, below two options are given.

    • Birth control pills. In most cases hormone birth control pills are suggested, which doesn’t actually correct the underlying issue.
    • Metformin. Many women with PCOS are advised the typical diabetes medication metformin, which works by increasing insulin sensitivity. However, if you want to reverse the root causes, metformin is ultimately not going to do that. Lifestyle changes are really required to do that.

    As PCOS is a lifestyle disorder, you can treat PCOS by making sustainable changes in your diet, lifestyle, home environment, correcting the insufficiencies (with the help of right supplementation) and improving your gut health.

    You can also check out our blog on All about Polycystic Ovary Syndrome (PCOS) if you want to know about the root causes of PCOS.

    Decode The Root Cause with PCOS Tests

    It is important to address the root cause if you really want to live a PCOS free life. In 50-60% of the cases, insulin resistance is the root cause. It is important to take a PCOS profile test which covers:

    • Heavy metals (endocrine disruptors)
    • Complete vitamins & minerals
    • Fasting insulin
    • Inflammatory markers
    • Liver function, kidney function, lipid profile, thyroid function, prolactin, etc.

    These parameters will help in the root cause analysis. A functional medicine doctor can help with a root cause analysis and help you with a personalized treatment plan to reverse your PCOS. Based on the pcos profile test, right supplements can be suggested as a part of the treatment plan.

    Get Started with The Diet Recommendations for PCOS:

    Swap Coffee/Tea for Green Tea

    staging.hormonereset.in post know how you can reverse your pcos

    Excess coffee consumption impairs your liver’s ability to process and clear excess hormones. Thus, contributing to a whole array of hormone imbalances, increased anxiety and poor ability to cope with stress. Coffee also affects how well you break down and absorb food, reducing the amount of period-supporting nutrients available for your body.

    Consider Choosing These Alternatives to Coffee/Tea:

    • Green tea
    • Turmeric latte (vegan version)
    • Hot cacao

    Include Dark Leafy Greens

    staging.hormonereset.in post know how you can reverse your pcos 1

    Dark leafy greens are one of the most powerful foods you can eat for hormone balance. They are important for your hormones because:

    • Aid in natural hormone production: Dark leafy greens (like rocket, collard greens, kale, spinach, swiss chard, local seasonal greens) are rich in magnesium, calcium, iron, zinc, folate and vitamin C which are needed for optimal hormone production.
    • Efficient detoxification and elimination of excess estrogen: Greens are packed with fibre which is crucial for promoting regular bowel movements. It might come as a surprise but constipation is one of the causes of estrogen excess in your body.

    Include Greens Like

    • Kale
    • Rocket (arugula)
    • Collard greens
    • Spinach
    • Dandelion greens
    • Parsley
    • Basil
    • Local seasonal greens

    You can add them to your salads, in soups, curries, sautéed veggies or in your smoothie.

    Add Healthy Fats in Your Meals.

    staging.hormonereset.in post know how you can reverse your pcos 2

    Healthy Fats Make Healthy Hormones. It’s high time we should stop demonizing fats (good fats) and give them the credit they deserve. If you’re not providing your body with enough healthy fats, your periods will suffer in following ways: All our hormones are made of fats. We need adequate amounts of healthy fats to make cholesterol because of a hormone called Pregnenolone. All sex hormones such as testosterone, estrogen, and progesterone are made from the “Mother Hormone:- Pregnenolone. If you are eating a low-fat diet, your hormones will suffer, resulting in missing periods, skin breakouts, painful periods and nightmarish PMS and mood swings.

    • A high amount of unhealthy fats and decreased intake of healthy fats can lead to a chronic state of inflammation which causes cramping.
    • Fat is also a crucial nutrient needed for the absorption of certain fat- soluble nutrients like vitamins A, D, E and K which are vital in regulating hormones and fertility.

    Fix Your Periods with Healthy Fats For better periods, eat fats from the good list (Omega 3 Fats) and avoid the bad guys (Omega 6s) The Good Fats

    • Unprocessed organic oils like cold pressed coconut oil: Coconut oil has special medium-chain fatty acids that promote a healthy metabolism, immune system, skin and thyroid
    • Avocados and avocado oil:
    • Organic A2 ghee from grass-fed desi cows (ghee made by traditional bilona method is the best). It is rich in short chain fatty acids which is great for the gut microbiome.
    • Extra virgin olive oil.
    • Soaked raw nuts and seeds like chia seeds, flax seeds, almonds, pumpkin seeds, and walnuts.
    • Egg yolks from pastured hens.
    • Organic meat from animals that are grass fed.
    • Wild-caught salmon
    • Brazil nuts (great for your thyroid!)
    • Ground flax seeds
    • Tahini (ground sesame seed paste)
    • Hemp seeds
    • Almond/cashew butter

    The Bad Fats All the bad guys are the ultra-processed vegetable oils aka PUFAs (Polyunsaturated Fatty Acids)

    • Corn oil
    • Canola oil
    • Soy oil
    • Vegetable oil Hydrogenated or partially hydrogenated fats
    • Margarine

    Include Turmeric

    staging.hormonereset.in post know how you can reverse your pcos 3

    The anti-inflammatory spice. Curcumin in turmeric has potent anti-inflammatory actions. In India, turmeric is available in abundance, so make use of this amazing spice.

    • It improves gut health. Improved digestion means enhanced nutrient absorption and more nutrients available for creating and balancing your hormones.
    • Turmeric supports the liver to detoxify excess estrogen hormones, hence helps with PMS, PCOS, etc.
    • Reduces inflammation in the skin

    Start with 1 tsp per day mixed into warm drinks, smoothies, and curries. Curcumin is activated when taken with a fat source and some black pepper so make sure you add that in there as well for maximum benefits.

    In Addition, Also Read – Do not Miss The Signs Your Periods are Giving You About Your Body Health

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    7 Most Important Lifestyle Recommendations for PCOS:

    1. Get your daily dose of sunshine. Vitamin D is very important for hormonal balance. So go out and soak yourself in the sun for 30 minutes daily.
    2. Prioritise sleep: Inadequate sleep is a major cause of hormonal imbalances. Make sure you keep away your phones at least 2 hours before going to bed. Use dim lights in the evening. Your bedroom should be pitch dark.
    3. Switch to organic and natural personal care products. Skin is a large organ. Imagine the toxins loaded in your personal care products which are being absorbed via skin. It’s huge right!
    4. Switch to natural home cleaning products: Cleaning agents have various ingredients which are xenoestrogens and endocrine disruptors.
    5. Swap the plastic jars in your kitchen with stainless steel & glass jars. Plastic jars are a source of BPA, one of the common endocrine disrupting chemicals.
    6. Manage your stress levels. They impact our hormones in a big way. Include meditation in your daily routine.
    7. Move your body!

    Need help?

    References:-

    1. Marsh KA, Steinbeck KS, Atkinson FS, Petocz P, Brand-Miller JC. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 2010;92(1):83-92.
    2. Obert E, Gidlof S, Jakson I, MItsell M, Tollet Egnell P, & Hirschberg AL. Improved mennstrual function in obese women with polycystic ovarian syndrome after behavioural modification intervention-a randomized controlled trial. Clin Endocrinol (Oxf). 2018. doi: 10.1111/cen.13919.
    3. Sirmans SM, Pate KA. Epidemiology, diagnosis, and management of polycystic ovary syndrome. Clin Epidemiol. 2013;6(1):1-13.
    4. Lua ACY, How CH, King TFJ. Managing polycystic ovary syndrome in primary care. Singapore Med J. 2018;59(11):567-571.
    5. Kazemi M, McBreairty LE, Chizen DR, Pierson RA, Chilibeck PD, Zello GA. A comparison of a pulse-based diet and the therapeutic lifestyle changes diet in combination with exercise and health counselling on the cardio-metabolic risk profile in women with polycystic ovary syndrome: a randomized controlled trial. Nutrients. 2018;10(10):E1387

    Source credit for this blog: FM Diagnostics

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