Content

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• Part 1 of 3: Balancing female hormones
• Part 2 of 3: Balancing male hormones
• Part 3 of 3: Balancing systemic hormones
• Warnings
• Necessities

If your hormone balance is disturbed, you can suffer from all kinds of conditions, including infertility, loss of concentration and muscle weakness. An imbalance of reproductive hormones and systemic hormones can be a major concern. There are some ways, both natural and chemical, to bring your hormones back into balance. This can also help if you have hirsutism and / or polycystic ovary syndrome (which often go hand in hand).

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Part 1 of 3: Balancing female hormones

1. Know how your hormones function. Each hormone is responsible for the accomplishment of certain tasks in the female body. If you know what each hormone does, you can find out which hormones you are deficient in when certain bodily functions are not working properly.
   • Estrogen: This is the main female sex hormone. It speeds up digestion in women, makes you store fat, reduces muscle mass, aids in the formation of secondary sex characteristics, increases libido and makes the uterus form and grow.
     • A shortage of estrogen can cause irregular periods, or the absence thereof, it can cause mood swings, lack of libido, infertility and premature menopause.
   • Progesterone: This is considered the "pregnancy hormone"; it is responsible for preparing the uterus for implantation and weakening the immune system so that the body can accept pregnancy. A decrease in the amount of progesterone at the end of pregnancy seems to trigger labor and stimulate breastfeeding.
     • Progesterone deficiency causes heavy, irregular periods and miscarriages. Fat deposits around the waist, heavy menstrual complaints and severe fatigue can also occur.
   • Testosterone: Known as the main male sex hormone, but also present in the female body. In women, it increases libido and brings about many changes during puberty, such as acne, subtle voice changes, and the completion of the growth cycle.
     • Testosterone deficiency in women is noticeable in a decreased libido, inability to become physically aroused, abnormally dry skin and brittle hair.
   • Prolactin: Although this has a wide variety of effects, this hormone is mainly responsible for stimulating the mammary glands to help initiate breastfeeding. The hormone also contributes to the development of the fetus and has an anti-ovulation effect.
     • Prolactin deficiency is characterized by reduced milk production, menstrual disorders, delayed puberty, hair loss and fatigue. It is common in women who have just given birth, especially if a lot of blood has been lost during labor.
2. Replenish the hormones that you are deficient in. Some female sex hormones can very easily be supplemented with supplements.
   • Estrogen and progesterone supplements come in pill form and as ointment.
   • There are no prolactin supplements, but women who have too much prolactin are often given estrogen supplements or prolactin inhibitors to solve the problem.
   • Testosterone supplements are not suitable for women.
3. Change your diet. In general, a balanced diet will help keep your hormone levels up, but there are some specific dietary changes that can improve your hormone balance even more.
   • Zinc helps to produce testosterone. Foods high in zinc include dark chocolate, peanuts, meats such as beef and lamb, crab and oysters.
   • Eat foods rich in Omega 3 fatty acids. Omega 3 fatty acids ensure healthy cell membranes, allowing hormones to reach all parts of your body. Good foods include walnuts, eggs, and all kinds of fish, such as sardines, salmon, tuna, and oysters.
   • Eat more fiber. Fiber-rich foods include whole grains, fruits and vegetables. Fiber binds to old estrogen, so you can get it out of your system better and the balance is restored.
   • Avoid caffeine and alcohol. Research shows that too many of these drugs unbalance premenstrual hormones.
4. Exercise more often. Cardio exercise releases mood-enhancing chemicals, which can help combat mood swings caused by too much or too little female hormones.
5. Reduce stress. Stress makes you produce more cortisol, which blocks estrogen. In women, estrogen deficiency also causes lower levels of serotonin, causing mood swings.
6. Seek medical attention. If the natural methods don't work, you can improve your hormone balance with the help of medicines or therapy.
   • Start with the birth control pill. The pill does more than block fertility. The pill contains synthetic hormones that can bring estrogen levels too high or progesterone levels too low to the correct level.
   • Ask your doctor about antidepressants. Most antidepressants work by balancing serotonin levels caused by low estrogen levels. Some of these drugs even work against menopausal hot flashes.
   • Ask for hormone replacement therapy if you are in menopause. In hormone replacement therapy, menopausal women receive certain doses of estrogen, progesterone, or a combination of these.

Part 2 of 3: Balancing male hormones

1. Learn about your hormones. If you know how the hormones associated with the male reproductive system work, you may find out what you are deficient in.
   • Testosterone: This is considered the most important male sex hormone; it is responsible for the growth of muscle mass, the development of the sex organs, the formation of secondary sex characteristics, the completion of the growth, the development of the sperm and the strength of the libido.
     • Testosterone deficiency is characterized by decreased sex drive, erectile dysfunction and shrinking testicles. Other signs can include hot flashes, reduced energy, depression, loss of concentration, insomnia, and loss of strength.
   • DHT, or Dihydrotestosterone: This is especially important for the shaping and maturing of the male genitals.
     • DHT deficiency is often seen in boys before and during puberty. Men with underdeveloped genitals often have too little DHT. In adult men, a lack of DHT can cause infertility.
   • Estrogen and Progesterone: While these are both considered female sex hormones, they are also present in the male body. Estrogen helps to regulate sperm and sex drive. Progesterone balances estrogen to prevent estrogen flooding the male reproductive system.
     • Deficiencies in estrogen or progesterone can manifest themselves in the same ways. Depression and reduced libido can occur with an imbalance of both hormones. Estrogen deficiency can lead to loss of bone density, excessive hair growth, or skin discoloration. Progesterone deficiency can cause hair loss, weight gain and gynecomastia (breast growth in men).
   • Prolactin: Another hormone attributed to women, but also found in men. In men it plays a role for the immune system, but it has not yet been shown that prolactin is really vital for men.
     • Too much prolactin can hinder testosterone production in men. However, a shortage does not seem to have a negative effect.
2. Replenish your hormones. Hormone supplements can solve most hormone deficiencies or surpluses in men.
   • Testosterone supplements are the most commonly used. It comes in the form of pills, cream and gel.
   • There are no supplements to supplement a shortage of DHT, but to block an excess, because an excess of DHT can cause hair loss. It comes in the form of pills and shampoo.
   • Prescription drugs are required to supplement estrogen.
   • Prolactin inhibitors can be lowered by a vitamin B complex supplement.
3. Make better dietary choices. A balanced diet is the best way to keep your hormones in balance as a man, and most hormone disruptions can be remedied simply by eating a healthy diet.
   • Eat enough meat and carbohydrates, which will give you energy and keep your hormone production going well. Fish rich in Omega 3 and lean meat are best, as are high-fiber grains.
   • Avoid sugar, caffeine and too much dairy, as these will make the body weaker and can mess up your hormone balance.
4. Move more. A regular training schedule with cardio and strength training improves your testosterone production.
5. Relax. Stress makes you produce more cortisol, which converts testosterone into estrogen. The result of this is an excess of female sex hormones and a shortage of male sex hormones.
6. Get plenty of sleep. Most testosterone is produced during REM sleep. If you sleep too little, you will therefore have less testosterone, but if you sleep more you will restore the testosterone levels.
7. Wear loose-fitting clothes. Loose pants, including underpants, are very important. Tight pants create too high a temperature, which can destroy existing semen and reduce your sperm production over time.
8. See your doctor. Serious hormone disturbances in men should be treated with hormone replacement therapy.
   • Testosterone injections are the most common treatment for balancing male hormones. The doctor will prescribe the injections for as long as he / she thinks it is necessary. The treatment is eventually tapered, and the patient is checked to see if the values ​​are now maintained or if they are falling again. If the values ​​continue to fall, long-term therapy is necessary.
   • Men who are deficient in estrogen or progesterone can also receive hormone replacement therapy.

Part 3 of 3: Balancing systemic hormones

1. Get enough exercise. After exercise, the body releases endorphins, dopamine and serotonin, all of which produce a good feeling and maintain hormone levels.
   • Exercise also causes your body to produce growth factors, including insulin.
2. Watch your diet. A well-balanced diet has an effect on more things than the sex hormones alone. All hormones in the body benefit from a diet with lean meat, whole grains and lots of fruit and vegetables.
   • Be aware that soy can affect your thyroid. There is some evidence that a diet based on soy products can reduce thyroid hormone production. If you have hypothyroidism, a thyroid hormone deficiency, you shouldn't eat or drink too much soy.
   • Balance your iodine levels. Iodine is a mineral that aids in thyroid hormone synthesis.Foods high in iodine include seaweed, potatoes, cranberries, strawberries and dairy products. If you have hypothyroidism, don't eat too much iodine.
   • Eat moderate amounts of carbohydrates. Carbohydrates give your body energy, but they also increase the amount of insulin in your body. Too many carbohydrates can lead to dramatic spikes in your blood sugar and an excess of insulin.
   • Improve melatonin synthesis with Vitamin B5. Foods rich in vitamin B5 include milk, yogurt, eggs and fish. These foods are also high in tryptophan, which converts serotonin into melatonin.
3. Regulate your sleep to regulate melatonin production. Melatonin is the "sleep hormone," and it affects your sleep cycle just as much as your sleep cycle affects melatonin production.
   • Avoid bright lights when you sleep. Light can get in the way of melatonin production, making it harder for you to sleep.
   • Tell your body that you are going to sleep. A good sleep schedule can let your brain know it's time to go to sleep. Your brain in turn sends out signals that melatonin production can be increased.
4. Ask your doctor about thyroid hormone replacement therapy. People suffering from hypothyroidism can ask their doctor for hormone replacement therapy.
   • Hypothyroidism can lead to muscle weakness, constipation, fatigue, increased cholesterol, joint pain and depression. In severe cases, it can cause difficulty in breathing, decreased body temperature and coma.
   • Patients undergoing hormone replacement therapy receive synthetic thyroid hormones in the form of oral medications.

Warnings

• Consult your doctor before starting hormone therapy. Even a mild imbalance can have serious consequences, so getting the right diagnosis and a good treatment plan is very important.

Necessities

• Medicines
• The pill
• Antidepressants
• Healthy food