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Hormones in balance
In recent years, so-called ‘hormone diets’ have become very popular. But can you influence your hormones by what you eat? How do you put your hormones to work for you?
When people talk about their hormones, they often talk about it as something they have no control over. Yet we can certainly influence how they perform their tasks. “Hormones respond to changes in our inner and outer world, whether it concerns playing a game of tennis or eating a nice dinner,” says Prof. Dr. Martin den Heijer, internist and head of endocrinology (hormone diseases) in VUmc in Amsterdam. “In other words: what we eat, how much we exercise and sleep and how we live mentally, partly determines whether our hormone balance remains in balance or whether it gets out of balance.”
Unfortunately – as so often – there is no simple solution or ‘quick fix’ to keep things in order. “You cannot directly influence the effect of your hormones by, for example, eating specific products or not,” says Den Heijer. “The hormonal systems are far too complicated for that. Moreover, everything is connected with everything. Of course it is wise to limit your fat and sugar intake, for example, also for your hormone balance. But in the end it is about the total picture. Because with a healthy lifestyle you can you can really make a difference.”
keep weight
The most important thing you can do according to Den Heijer? Prevent obesity. This causes many hormones to become disrupted. “The system that regulates the blood sugar level is the best known – it is not for nothing that obesity is the main cause of type 2 diabetes. But, for example, the amount of sex hormones also changes if you have a lot of fat tissue. Even complaints such as fatigue or sadness can partly be the result of overweight.”
What about those ‘hormone diets’, which say that when your hormones are in balance, you lose excess pounds more easily? “If only it were true”, Den Heijer sighs. “Unfortunately, you do not automatically lose weight from a balanced hormone system; you really have to do that work yourself. The best advice I can give is to follow the advice of the Nutrition Center to follow. That means: varied and especially not too much food, lots of vegetables and fruit and as little saturated fats as possible.”
get moving
Exercise is just as important to maintain your weight, after all it is about burning at least as many (or more, if you want to lose weight) calories as you take in with food and drink. But exercise does more, also for the hormone balance. Den Heijer: “Simply put, training ensures that certain hormones are stimulated to get to work. For example, they instruct the body to create extra muscle mass or to strengthen bone mass. It’s crucial to stay fit.”
Limit stress
People who are under prolonged stress constantly produce (too) many stress hormones, such as the adrenal hormone cortisol. “An excess of stress hormones disrupts all kinds of other hormonal systems,” says Den Heijer, “and thus leads to obesity and a higher blood sugar level.”
The tense, very alert state in which you are stuck under constant stress can also cause all kinds of complaints. Palpitations, feeling rushed or anxious, difficulty concentrating, insomnia, headaches, muscle aches, stomachaches, fatigue and skin rashes, just to name a few. Good to be aware of, for those who are brooding in bed tonight…
Get enough sleep
Many people know that the hormone melatonin plays an important role in falling asleep and in the depth and duration of sleep. But according to Den Heijer, a good night’s sleep is important for your entire hormone system. “We are discovering more and more ways in which sleep influences the various hormone systems. A lack of sleep, for example, means that the body is less able to maintain blood sugar levels. This increases the risk of being overweight. But also processes such as muscle production, fat burning, regulation of the blood pressure and stress processing are affected by the amount of sleep.”
Growth and sex hormones, which support the repair work in the body, are produced at night while sleeping. Stress hormones are then broken down. That is why a good night’s sleep is so important for a balanced hormone system.
Sources):
- Plus Magazine