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How to Improve Hormone Balance

By Amy Neuzil, N.D. ; Updated August 14, 2017

Balancing your hormones is a whole-body process. There is much more to hormone balancing than estrogen or testosterone--you have to also look at adrenal hormones, insulin, thyroid hormones and even the pituitary hormones from the brain. Although specific hormone conditions require their own treatments, there are some simple whole-body strategies that will help your body to naturally return to a balanced state.


Fiber sounds too simple to help with a complex issue like hormones, but it is actually one of the best tools you can use. All of your hormones, just like any other compound floating around in your blood, have to be detoxified by your liver when your body is finished with them. Your liver secretes them into your intestines where they are supposed to pass out of your body, but that isn't always what happens, and your body often reclaims these waste hormones in a misguided attempt at being thrifty. According to Hub Pages, the fiber you eat can help bind to these waste hormones and prevent them from being reabsorbed. Most Americans do not eat enough fiber, so boosting your daily intake to 25 to 30 g can be a great start on the road to hormone balance.


Exercise raises your metabolism, gets your heart pumping and generally causes your body to get everything moving. According to Dr. Robyn Jacobs, M.D. on her website Hygeia Woman, exercise is one of the single most important factors in balancing the hormones of the whole body. Exercise helps to normalize your insulin and blood sugars, helps to moderate your cortisol and stress hormones, and even helps to maintain the proper conversion of your sex hormones. Simply stated, exercise is one of your body's most important tools for hormone self-regulation.


Dehydration, even if it is very mild, causes your stress hormones to increase because the body interprets dehydration as a life-threatening situation. When your stress hormones increase, it causes a cascade of changes to your thyroid and sex hormones, as well as your insulin. Mentally, you may know that you can pour yourself a glass of water anytime you like, but your body still thinks in terms of basic survival. Dr. Robyn Jacobs suggests drinking 1 oz. of water for every 2 lbs. of body weight per day. This means if you are a 150-lb. person, you should be drinking 75 oz. of water every day to maintain your hormone balance.

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