Excess belly fat can impair hormone production and increase disease risk. Studies link higher belly fat to lower hormone levels, and losing belly fat can optimise hormone levels and overall health conditions.
Fasting increases hormone levels, as shown by studies indicating a five-fold increase during 24-hour fasts. Intermittent fasting is a sustainable alternative, reducing body fat to boost hormone production.
Protein is vital for producing protein-derived hormones, which regulate physiological processes like growth, energy metabolism, appetite, stress, and reproduction.
Physical activity enhances hormone receptor sensitivity and improves blood flow to muscles, benefiting hormonal health. Exercise helps deliver nutrients and hormone signals to cells, promoting overall well-being.
Hormonal imbalances caused by weight gain can lead to insulin resistance. Obesity is strongly linked to insulin resistance while losing weight can improve insulin sensitivity and reduce the risk of diabetes and heart disease.
The gut microbiome, consisting of trillions of bacteria, produces metabolites that can influence hormone health. It modulates insulin resistance and feelings of fullness, affecting hormone regulation.
Reducing added sugar consumption is crucial for optimal hormone function and to prevent obesity, diabetes, and other diseases.
Practise stress management techniques, such as mindfulness meditation, deep breathing exercises, or engaging in hobbies you enjoy. Chronic stress can disrupt hormone levels, so finding effective ways to manage stress is crucial.
Incorporating natural fats into your diet can reduce insulin resistance and appetite. Medium-chain triglycerides are special fats that boost calorie burning by being utilised as immediate energy instead of being stored as fat tissue.
Adequate sleep is essential for hormone health as it affects insulin, cortisol, leptin, and ghrelin. Poor sleep quality can lead to hormonal imbalances, affecting appetite regulation, metabolism, and overall health.
Fibre is a vital component of a healthy diet as it improves insulin sensitivity and stimulates the production of hormones that increase satiety.
Following a Mediterranean diet, abundant in whole grains, seeds, fish, legumes, and cruciferous vegetables, such as broccoli and cauliflower, may decrease oestrogen levels and reduce the risk of cancer.
Supplements like glutamine, creatine, and ornithine may temporarily increase human growth hormone (HGH) levels.