Gaining Weight, Losing Energy? You may be in need of a hormone boost. Here’s how you can boost your hormones …
Fatigue, weight gain, declining sex drive, decreasing muscle strength, irritability can all be unwelcome signs of ageing or stress for both men and women.
Some doctors, however, think those symptoms often are rooted in a deeper problem: insufficient hormone levels. Studies show a gradual decline in testosterone begins for most men after age 30, and women can start struggling with hormonal imbalance between 35 and 40.
Hormonal issues are associated with long-term, serious health problems such as diabetes and high blood pressure. But before those arise, there are ways to give yourself a hormone boost, says Dr. Don Colbert.
The best place for most people to start, is to take a good look at your overall health. Millions of patients have been told their symptoms were due to ageing, stress, or depression, and were probably prescribed an antidepressant. But what they probably need is, first, a blood test, and then to get on track to optimizing their hormones. When that happens, most of these symptoms can be relieved.”
Dr. Colbert summarizes what people can do to restore hormonal equilibrium and enjoy better health and vitality:
Follow A Keto Diet
Dr. Colbert suggests this nutritional approach in which 70 percent of the daily food intake comes from fat (fish oil, seeds, nuts), 15 percent is protein (grass-fed meats, fish), and the remaining 15 percent is carbohydrates (salads, vegetables, herbs). “The Keto Diet is one of the best lifestyle diets you can be on because it is anti-inflammatory and burns fat,” Dr. Colbert says. “You lower inflammation by choosing anti-inflammatory foods and lowering sugars, carbs, and starches dramatically.”
Physical activity can strongly influence hormonal health. Two major benefits are lowering insulin levels and increasing testosterone. “Incorporating weight-lifting and some cardio like bike riding or walking on a regular basis make a big difference,” Dr. Colbert says.
Ways To Relax
Stress affects us in every conceivable way. Reducing stress is a must for hormonal health. There’s a certain amount we endure, but developing ways to combat stress is key, lowering cortisol levels. When cortisol levels rise, it triggers calorie intake and even obesity. Try soothing music on a long commute, doing things you enjoy, cutting back on caffeine and electronics, turning the noise down in your life – in general taking more time for yourself.
Get More Sleep
About one-third of adults don’t get enough sleep. Research shows those who fail to get enough sleep increase their risk of chronic disease. You should aim for seven hours nightly. Increased sleep boosts the adrenal gland reserve by decreasing the amount of cortisol that the body produces when under extreme stress. Cortisol lowers testosterone levels, so fixing this one area would have a compound beneficial effect on the body.
So, can you boost all your different hormones by improving your lifestyle – changing your diet, exercising, having less stress, getting more sleep? The answer is a resounding yes.
by Don Colbert, M.D.