Improve Your Hormonal Health: 7 Simple Steps

Updated: Aug 20, 2023

In the world of consumer health and fitness, there always seems to be a boogeyman lurking around the corner. Lately, the spotlight has fallen back on cortisol, the "stress hormone."

Blaming cortisol alone is overlooking the bigger picture—our own habits and lifestyle choices.

Contrary to popular belief, intense exercise doesn't lead to chronically elevated cortisol levels. In fact, cortisol levels typically rise during exercise and return to normal shortly after. These temporary increases can even benefit muscle growth and adaptation, especially in challenging workouts!

One of the biggest misconceptions is the idea of "hormone imbalance" being caused by exercise or diet. While certain medical conditions and medications can disrupt hormones, the notion that exercise or diet alone can significantly disrupt hormonal balance lacks evidence.

Our bodies have intricate mechanisms to maintain hormonal equilibrium.

It's crucial to remember that self-diagnosis based on vague symptoms isn't reliable. If you suspect a hormonal imbalance, please consult a qualified healthcare provider, like an endocrinologist, who can provide accurate testing and appropriate treatment.

On Instagram, I see a lot of those online hormone-type quizzes and programs claiming to offer personalized advice based on your "hormone type." Truth be told, this is just marketing.

One thing that is true is that people with a lot of abdominal fat are more likely to develop insulin resistance. Insulin resistance is a condition in which the body's cells don't respond normally to insulin, a hormone that helps to regulate blood sugar levels. When cells become resistant to insulin, blood sugar levels can rise to unhealthy levels. This can lead to type 2 diabetes, a serious chronic health condition.

If you have a lot of abdominal fat, there are things you can do to reduce your risk of developing insulin resistance and type 2 diabetes. These include:

Losing weight
Eating a healthy diet
Exercising regularly
Managing stress
Getting regular checkups with your doctor

To optimize your hormonal health, consider the following tips:

Regular Exercise: This goes without saying.
Healthy Diet: Fuel your body with a balanced, nutritious diet.
Adequate Sleep: Prioritize quality sleep as it plays a vital role in regulating hormones like cortisol, insulin, and growth hormones. Sleep is a powerful hormone regulator.
Stress Management: Chronic stress is the real culprit behind hormonal imbalances, so find healthy ways to manage stress - meditation, unplugging from screens, spending time in nature, or engaging in activities you enjoy.
Avoid Smoking and Excessive Alcohol Consumption: These habits can disrupt hormonal balance and overall health.
Regular Medical Checkups: Stay on top of your health by scheduling routine checkups.
Take Supplements: Some people may benefit from taking supplements to support their hormonal health. However, it is important to be aware that the supplement industry is unregulated, which means that there is no guarantee of quality or safety. It is important to do your research and talk to your doctor before taking any supplements. One resource that is great for consumers is Examine.com. This website provides comprehensive information about supplements, including their effectiveness, safety, and potential interactions with medications.