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What is Restorative Therapy?

In practice, restorative therapy is a holistic approach that has patient well-being at its heart. It seeks to boost patients’ overall psychological, mental, and physical well-being, and give them the best possible quality of life.

lower back pain

Restorative therapy is a term that houses a number of different forms of treatment. Treatments provided by physical therapists, occupational therapists, physiotherapy, and therapeutic exercise are all considered restorative therapy.

Any of these types of therapies can be leveraged in a multimodal treatment strategy, meaning that restorative therapy is often used in combination with other treatments such as injections, epidurals, or counseling. Restorative therapies have been proved to result in more positive clinical outcomes if used as part of a multidisciplinary or multimodal treatment plan.

Studies also show that the combination of restorative therapies can help provide pain relief, particularly low back pain relief for two to 18 months.

One of the greatest values of restorative therapy is that it helps patients maintain functionality.

Quality of life can quickly be altered when a patient is living with pain and the daily activities that may be simple can become physically difficult and uncomfortable.

Integrating restorative therapy can help patients regain their sense of independence and normalcy even if they suffer from a chronic condition.

Benefits of Restorative Programs

Improved Physical Health

Physical therapy has enormous benefits in terms of helping to improve muscle and bone strength, balance, and coordination. This kind of occupational therapy also has important stress-reducing benefits.

Restorative Exercises

restorative exercises

Doing stretching and breathing exercises, as in yoga, restores health and reinvigorates you. Gentle aerobics gets your heart and lungs working together to help keep you mobile for longer, making walking easier to maintain and improving mobility.

Even going for a short walk around the garden or in a park helps keep you fit ad active. If you can do such activities in the company of others, so much the better.

Improved Mental Health

Recovery from surgery, injury, chronic pain, or illnesses is hard on the body, but it’s also hard on the mind as it alters your daily living. Any rehabilitation care that can lift the spirits and keep you engaged is a positive. Restorative therapy and restorative services have a role to play in achieving this, in part through recreation therapy.

Restorative Activities

Recreation therapy for the mind can help restore function, helping to improve and maintain health. Playing board games, celebrating someone’s birthday, or enjoying a concert are activities that stimulate conversation and keep you mentally agile.

Pet therapy, where patients get to play with, or stroke, tame animals, is also a great restorative and calming activity.

What a Restorative Therapy Program Can Do

Chronic Pain Relief Utilizing Physical Therapy

physical therapy

It is estimated that over 20% of Americans suffer from chronic pain. That means 50 million adults in the United States are faced with pain on a daily basis for an extended period of time.

There is an unfortunate yet common notion that pain management necessitates the use of narcotics. Many people are unaware of the life-changing therapies that fall under the umbrella of pain management which require no prescription narcotics.

Although some conditions may be more receptive to integrated treatment practices such as a restorative program than others, there are so many treatment options available to help treat chronic pain without the use of prescriptions.

  • Therapeutic Exercise: Therapeutic exercise is often part of restorative programs can include physical therapy or forms of group exercise. There is an added biopsychosocial treatment approach to therapeutic exercise to help patients understand the secondary pathologies involved including anxiety or fear of movement or ones physical abilities, which can contribute to pain and disabilities. 
  • Massage Therapy: Massage Therapy can be very effective in reducing pain. Massage therapy helps to increase blood flow and oxygen to the muscles and reduce inflammation even on a myofascial, deep tissue level. Various studies have shown that consistent massage therapy can help relieve chronic pain. 

Restorative Nursing Program

Restorative nursing programs are programs developed to assist facilities in nursing interventions and skilled nursing for improved patient care and the delivery of those interventions that promote a resident’s ability to function at their highest level.

Restorative nursing provides interventions that promote a resident’s ability to adapt and adjust to living as independently as possible and can include rehabilitation therapy related to speech therapy, physical therapy, improvement of short-term care, or a variety of other holistic interventions.

Restorative nursing focuses on activities that promote psychosocial, physical, and mental well-being.

PRP Treatment

PRP or platelet-rich plasma is the liquid part of your blood that’s mostly made of water and protein. It lets red and white blood cells and platelets move through your bloodstream. Platelets are a type of blood cell that makes your blood clot. They also play a role in healing. 

Platelet-rich plasma (PRP) can be used on injuries or damage to tendons, ligaments, muscles, joints, and skin.

To collect plasma, a doctor draws blood from your body and uses a machine to separate the platelet-rich plasma from the rest of the blood. Then the doctor numbs the area of your body being treated with PRP injections. Once you’re numb, the doctor uses a needle to inject your plasma into the area of your body being treated.

Once platelets are in the area that’s being treated, they break down and release growth factors, which are compounds that help cells repair and renew. This is thought to trigger your body’s healing process.

exercising

Super-charge Your Self Healing

Improve the signs and symptoms of injury, disease, and other medical concerns with targeted tissue delivery, individual consultation, and products designed to support your body on the journey to recovery.

At Tucson Wellness, we provide targeted treatment that enables your body to heal itself. Restorative therapy can provide relief from chronic pain and may also be used in lieu of surgery so you can live your best life. Learn more and get started today by continuing to explore our website.

Hormone Weight Gain

man measuring his fat belly

Hormonal weight gain is weight gain associated with underlying hormonal imbalances.

For men, hormonal weight gain can be caused by high stress or cortisol levels in the body. The heightened levels of cortisol may make the body go into survival mode and induce the production of fat cells which will cause a declining metabolism to store food for later use.

For women, estrogen levels (a specific estrogen hormone called estradiol) decrease at menopause. Estradiol helps to regulate metabolism and body weight, meaning a decrease could make it more difficult to achieve weight loss. Throughout a woman’s life, they may notice hormone-related weight gain around their hips and thighs.

What Causes Hormone Imbalance?

There are a variety of factors that can contribute to hormonal imbalance. The following issues are common contributors:

Thyroid Hormone Deficiency

An underactive thyroid, commonly known as Hypothyroidism, is a condition in which the thyroid gland doesn’t produce enough thyroid hormone. Hypothyroidism’s deficiency of thyroid hormones can disrupt such things as heart rate, body temperature, and all aspects of metabolism. Hypothyroidism is most prevalent in older women.

Estrogen Dominance

High levels of estrogen can develop naturally, but too much estrogen can also result from taking certain medications. For example, estrogen replacement therapy, a popular treatment for symptoms of menopause, and estrogenic birth control pills, may cause estrogen to reach problematic levels. 

Your body may also develop low testosterone or low progesterone levels, which can upset your hormonal balance. If you have estrogen levels that are abnormally high relative to your progesterone levels, it’s known as estrogen dominance.

Androgen Imbalance

Androgens are a group of hormones that play a role in male traits and reproductive activity. Many women experience adult acne, mood swings, and conditions such as polycystic ovary syndrome with excess testosterone and not enough other hormones, as well as hormonal changes and increased risk for a variety of health conditions with not enough testosterone.

Testosterone over or underproduction can eventually lead to gained weight and a decrease in overall health for both men and women, so it is important to discover the underlying cause.

Insulin Resistance

The hormone insulin helps control blood sugar levels. With insulin resistance, the body’s cells don’t respond normally to insulin. Both leptin levels and ghrelin levels are affected by insulin resistance. Leptin levels tell the brain you’re full and it’s time to stop eating.

Ghrelin levels tell the brain you’re hungry (also known as the hunger hormone) and in need of more fuel. Insulin issues, eating too much of the wrong foods, and stress can affect these ghrelin and leptin signals.

Understand How Insulin Impacts Weight

insulin hormone weight gain

Insulin is one of the most important hormones when it comes to weight loss and weight gain. Made by the pancreas, insulin is responsible for storing blood sugar, or utilizing it, depending upon your body’s needs of the moment.

After you eat a large meal, a substantial amount of insulin releases itself into the bloodstream. It also enters the bloodstream as needed throughout the day, ensuring that blood sugar levels remain stable.

Another key function of this essential hormone is fat storage. Insulin decides how much fat to store, and how much to convert for energy expenditure. Chronically high levels of insulin can lead to a condition known as insulin resistance, which is linked to an uptick in blood sugar as well as continued elevated insulin levels.

Preventing this insulin imbalance is crucial, as it leads to weight gain, and eventually, type 2 diabetes. When insulin levels remain high over an extended period of time, obesity and metabolic syndrome are often unfortunate outcomes.

Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes.

These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

As we age our metabolism slows. It becomes more difficult to maintain a healthy weight, certain hormones decrease production as our endocrine system slows, and hormone disorders may begin to arise.

PCOS 

Poly Cystic Ovarian Syndrome (PCOS) is a hormonal disorder causing enlarged ovaries with small cysts on the outer edges.

PCOS is usually a sign of a hormonal imbalance and symptoms include weight gain, painful periods or menstrual cycle issues, hormonal acne, female infertility, and other women’s health issues. PCOS is diagnosed by blood test or ultrasound.

Growth Hormone Deficiency

Those suffering from the hormonal imbalance of too little adult growth hormone will have symptoms that include: A higher level of body fat, especially belly fat, and difficulty losing weight, anxiety, and depression, decreased sexual function and interest, fatigue, less muscle mass (lean body mass), and reduced bone mass especially as they get older.

Cortisol Excess 

As mentioned above, cortisol is the stress hormone. Cortisol, like stress, isn’t all bad in small doses, but many of us unwittingly increase our stress levels beyond replenishment, leading to low libido, hair loss, thyroid problems, chronic decreased energy levels, and more; as well as increased fat storage.

Leptin Resistance 

Leptin is a hormone produced by the fat cells in your body. Its main role is to regulate fat storage and how many calories you eat and burn. Leptin resistance therefore may cause weight gain, other hormonal imbalances, and a near inability to lose weight.

Leptin and Appetite

Leptin resistance is another hormonal imbalance that’s essential to understand in maintaining a healthy weight. You can think of leptin as the appetite suppressant hormone. Made within your fat cells, leptin is what makes you feel satiated. It communicates to your brain when you feel hungry or full.

When your leptin levels are balanced, you don’t overeat because you feel full after eating a well-rounded meal, and that fullness lasts for hours. Ever notice how sweets and processed foods leave you feeling empty and wanting for more even after a short period of time? Eating trans fats and processed foods over the long term may eventually lead to leptin resistance; a hormonal imbalance issue that causes many patients to gain weight and greatly affects their ability to lose weight.

Prolactin Excess 

Excess prolactin can cause the production of breast milk in men and in women who are not pregnant or breastfeeding. In women, too much prolactin can also cause irregular periods and infertility. In men, it can lead to lower sex drive and erectile dysfunction (ED).

Pituitary Insufficiency

Hypopituitarism (also called pituitary insufficiency) is a rare condition in which your pituitary gland doesn’t make enough of certain hormones. Hormones coming from the pituitary gland control the function of other glands in your body: thyroid gland, adrenal glands, ovaries, and testes.

Luteinizing hormone (LH) is a hormone produced in the pituitary gland. In females, an acute rise of LH triggers ovulation. In males, LH stimulates the production of testosterone. It acts alongside the follicle-stimulating hormone meaning that insufficient pituitary activity may cause hair loss.

Diagnosis for Hormonal Imbalance

There’s no single test available for doctors to diagnose a hormonal imbalance. Begin by making an appointment with your doctor for a physical exam and bring a list of all medications, vitamins, and supplements you’re currently taking.

Blood Test

blood test

Depending on your symptoms, your doctor may suggest one or more diagnostic tests to check for hormone imbalances.

One way to check hormone levels is with a blood test. Your doctor will send a sample of your blood to a lab for testing. Most hormones can be detected in the blood. A doctor may also request a blood test to check your thyroid and your levels of estrogen, testosterone, and cortisol.

Pelvic Exam

If you’re female, your doctor may perform a pap smear to feel for any unusual lumps, cysts, or tumors.

If you’re male, your doctor may check your scrotum for any lumps or abnormalities.

Either of these issues may be a more serious sign of hormonal imbalance.

Ultrasound

An ultrasound machine uses sound waves to look inside your body. Doctors may request an ultrasound to get images of the uterus, ovaries, testicles, thyroid, or pituitary gland.

Treatments for Hormonal Imbalances

Weight gain due to a hormonal imbalance can feel overwhelming. However, there is hope for balanced hormones and greater ease of weight loss once the issue is diagnosed.

Treatment for a hormonal imbalance will depend on what’s causing abnormal hormone levels. Some common treatments for hormonal imbalance are described below.

Estrogen Therapy

If you’re experiencing hot flashes or other uncomfortable symptoms of menopause, including but not limited to weight gain, your doctor may recommend a low dose of estrogen.

Anti-Androgen Medications

Androgens are male sex hormones that are present in both women and men. Women with high androgen levels may choose to take medication that blocks the effects of androgens. 

Testosterone Therapy

Testosterone supplements can reduce the symptoms of low testosterone in men. In adolescents with delayed puberty, it stimulates the start of puberty.

Thyroid Hormone Therapy

If you have hypothyroidism, the synthetic thyroid hormone levothyroxine can bring hormone levels back into balance.

Live Longer, Stronger, and Better

woman measuring her belly size

At Tucson Wellness MD, we understand the frustration and hopelessness that can come with weight gain due to a hormonal imbalance.

We believe in a scientific, evolutionary approach to health and use only the most advanced, pharmaceutical-grade products to help you reach your weight loss goals.

Health should fit your lifestyle, and we will work with you to create a plan that meets your weight loss needs and improves your quality of life.

If you or a loved one is struggling with hormone-related weight gain, contact Tucson Wellness for your free consultation. At Tucson Wellness, we are dedicated to helping you be better in everything you do. Excess weight can hurt your overall health and cause disease and injury that might otherwise be prevented. We use safe, natural, and effective methods to help with weight loss and to KEEP IT OFF.

Hormonal Weight Loss & Gain

Hormonal Weight Loss & Gain

Are you gaining weight despite the diets and workouts? Your hormones may be to blame for it. Generally, calories would be blamed for the weight gain. But when there is a hormone imbalance, more factors are in play, causing weight loss resistance.

According to Harvard-educated physician-scientist and New York Times best-selling author, Dr. Sara Gottfried, MD, hormones are responsible for 99% of weight loss resistance.

Hormonal imbalance can have a significant impact on the weight loss journey. Besides that, it also affects our mood and happiness.

This article demystifies 7 specific hormones, both male and female, that prevent weight loss. Also, you will learn the common symptoms of hormonal weight gain and effective tips on how to shed the pounds brought on by hormonal imbalances.

Can Hormones Make You Lose Weight?

Hormones are responsible for metabolism, blood sugar control, and insulin balance. And hence they can influence weight gain or loss. When your hormonal imbalance occurs, it can affect your weight leading to fluctuations. The hormonal changes also influence your appetite causing your body to store more fat, sometimes less.

In short, Yes! The right balance of hormones can help you lose weight.

Do Female Hormones Affect Weight Loss?

Hormones contribute to the function of many crucial functions within your body. A few of those are regulating stress, hunger, losing body fat, and maintaining muscle. A hormone imbalance can put your weight loss in jeopardy, making it harder to lose weight. For example, estrogen, the female sex hormone, can cause weight gain when high or low.

7 Hormones Preventing Weight Loss

Hormones are chemical messengers that are responsible for a variety of functions, including:

  • Control of growth
  • Development of sex organs
  • Regulating blood sugar levels
  • Affecting body weight, muscle mass, and body fat

It is safe to say that hormones have a massive impact on weight loss. The reason being hormone levels vary due to age factors, stress, puberty, mensuration, and pregnancy, to name a few. The change in levels can have an adverse effect on your health.

Here are the hormones that may hinder your weight loss efforts.

Thyroid

The thyroid is a butterfly-shaped gland present in the front of your neck. It produces two hormones: triiodothyronine (T3) and thyroxine (T4). Thyroid hormones regulate everything from metabolism to growth and are also responsible for regulating your heartbeat. They also dictate how fast or slow you burn calories. The deficiency of the hormone can slow down every organ of your body.

As per the National Institute of Health (NIH) report, 5% of Americans aged 12 and older have hypothyroidism. The same study also reports that women are more prone to hypothyroidism than men. When your body cannot produce enough thyroid hormones, the metabolic rate slows down, causing weight gain. Hypothyroidism is also the reason for dry skin and hair, hair loss, brain fog, fatigue, and intolerance towards cold temperatures, to name a few.

Also, 1.2% of Americans have hyperthyroidism, where the thyroid gland secretes excess thyroid hormones. In this case, the metabolic rate increases, leading to dramatic weight loss.

People with low thyroid hormones will face difficulty losing weight due to reduced metabolism and fatigue. However, when the thyroid levels are restored, the weight loss becomes easier and achievable.

Cortisol

Cortisol (Stress Hormone) - Woman Stressed Out

Otherwise known as the “stress hormone”, adrenal glands release cortisol in times of stress. During stress, your body goes into fight or flight mode, ramping up the production of adrenaline (epinephrine), noradrenaline (norepinephrine), and cortisol.

While cortisol is vital to your survival, an excess of the stress hormone can lead to overeating and weight gain. High cortisol levels are also linked to anxiety, depression, obesity, increased appetite, muscle loss, and belly fat. People with chronic stress levels tend to have high cortisol levels.

Having said that, cortisol is essential for survival. But elevated levels lead to muscle breakdown, increase in blood sugar, and reduced-fat burning. When this happens, your body goes into survival mode and starts to store fat. Furthermore, high cortisol levels also increase food intake leading to excessive weight gain.

Unlike the other hormones, cortisol imbalance requires a lifestyle change. It would be best to reduce your stress via yoga, meditation, sleep, or any other hobby you may enjoy. A healthy diet and proper sleep can also help to bring down cortisol levels.

Insulin

Produced by the beta cells of the pancreas, insulin regulates blood sugar. It is secreted as a response to the increase in blood sugar levels in the body. It signals the cells to absorb the nutrients (blood sugar/glucose) stored in muscle and fat cells. In muscle, the glucose is burned for energy or stored as glycogen. On the other hand, fat cells store the excess as fat.

People with obesity tend to have reduced insulin sensitivity. As the insulin imbalance progresses, the excess calories from sugar-laden food initiate insulin resistance. When this happens, your cells are unable to absorb the excess sugar. Your liver then converts them into fat resulting in weight gain. Insulin resistance is the key symptom of type 2 diabetes.

According to a report by WHO, diabetes is responsible for the deaths of 1.5 million people worldwide in 2019. In addition, people with high insulin levels are also susceptible to stroke and cardiovascular disease. Apart from that, there is also the risk of foot ulcers, infection, diabetic retinopathy, and renal (kidney) failure.

Losing weight is the only way to improve insulin sensitivity. You can improve insulin sensitivity with a calorie-deficit diet that you can adapt for the long term.

Estrogen

Estrogen is one of the leading female sex hormones, along with progesterone. It is secreted in the ovaries, and the primary function is to manage the female reproductive system. Additionally, it also protects the bones and cardiovascular system, along with aiding in healing. However, too much estrogen causes moodiness, heavy periods, and above all, weight loss resistance.

Estrogen stays in a delicate balance with the other female sex hormone, progesterone. An imbalance in estrogen levels can cause weight gain, more pronounced in the hips and thighs. Overweight adults tend to have higher estrogen levels in the body.

The high estrogen levels induce insulin resistance which in turn causes the blood sugar levels to rise. As a result, you may experience weight gain. On the other hand, low estrogen can also cause you to gain weight. Moreover, estrogen levels tend to reduce with menopause, during which period women gain visceral fat.

However, in men, the male body converts testosterone to estradiol, a form of estrogen. Imbalance in estrogen levels can lead to increased belly fat, swollen breast tissue, and more.

Proper diet, exercise, and appropriate calorie intake can help control visceral fat.

Male & Female Weight Loss Hormones - Estrogen & Testosterone

Testosterone

Testosterone, otherwise called the male sex hormone, plays an integral part in the growth of male reproductive tissues. Furthermore, it also functions as an anabolic hormone helping to build muscle tone and body mass. The testicles secrete it in men while the ovaries perform the same function at a much smaller level in females.

Testosterone production increases during puberty and decreases in your 30’s. After your 30’s you can see a 5-10% reduction per decade. These low testosterone levels can cause you to gain fat. Apart from that, they also result in low libido, anemia, osteoporosis, or depression. Men with low testosterone also present lower muscle mass and higher levels of visceral fat.

Carrying too much weight (especially belly fat) and not enough sleep is responsible for low testosterone levels. While testosterone treatment can bring a slight weight loss, especially around your belly, it is not enough to reverse obesity.

Leptin

Leptin is a hormone produced by your fat cells. Otherwise called the “satiety hormone,” leptin reduces appetite and makes you feel sated. Furthermore, leptin also helps to regulate blood pressure, blood sugar, and many more.

The increased leptin levels in your body signal the brain to suppress the appetite while increasing the metabolic rate. This action prevents you from overeating.

Obese and overweight people have elevated leptin levels in their bodies. This is due to leptin resistance, where their brain doesn’t respond to the high leptin. As a result, they are hungry even though they have adequate fat stores.

However, when you lose body fat, the leptin levels reduce, which signals appetite followed by a reduction in metabolism. This hinders weight loss since it tricks your brain into believing that you are starving. Hence, you are pushed into overeating.

Continued elevated insulin levels and inflammation in the brain are the most important reasons for leptin resistance. However, with a balanced diet and enough sleep, you can improve leptin sensitivity. Here are a few expert suggestions:

  • Stay away from inflammatory foods such as sugar and processed foods (containing trans fats).
  • Eat more anti-inflammatory foods such as fatty fish.
  • Improve your quality of sleep. An adult requires 7-8 hours of sleep per day.
  • Daily moderate levels of exercise.

Ghrelin

Otherwise called the “hunger hormone”, ghrelin is secreted in the stomach and small intestine, with just a small portion of the hormone released in the pancreas and brain. It is also central to stimulating appetite and the release of growth hormones. This hormone plays a vital role in the hypothalamus, the part of the brain that controls appetite, and may also stimulate other regions of the brain that control reward processing. Apart from that, it also helps in moving the food through the digestive tract. Furthermore, ghrelin also plays a significant role in cardiovascular health, mental health, and the immune system.

Generally, ghrelin levels are at their highest when you are hungry and lowest 30 minutes after eating. Interestingly, studies have shown that fasting and even dieting cause ghrelin levels to increase, which explains why research has shown roughly 80% of dieters fail to keep the weight off permanently. Even after eating, the levels do not show a significant decrease. As a result, the brain doesn’t receive the necessary signal to stop eating, thus driving eating disorders such as bingeing.

Sugar can hinder the ghrelin response to a greater extent. Therefore, avoiding sugar and including protein in your meals can help reduce ghrelin levels in your body.

Hormonal Weight Gain Symptoms

Hormones are vital for the overall health of your body and fat loss. Hormonal imbalance may result in numerous health issues, especially weight gain. In females, it is due to the lower levels of estradiol, a specific estrogen hormone. It regulates metabolism and helps maintain body weight. Estradiol reduces at menopause and also contributes to hormonal weight gain, particularly around the thighs and hips.

Meanwhile, in men, weight gain is due to elevated cortisol levels, which is the stress hormone. In times of increased stress, the body goes into survival mode and causes cortisol levels to rise. Meanwhile, there is an increase in the production of fat cells and a decrease in metabolism.

You can see one or more of the following symptoms with hormonal weight gain:

Hormonal Weight Gain Symptoms

Can Hormonal Imbalance Make it Hard to Lose Weight?

Hormones play a vital role in supporting many critical functions within the body. The most important of them are losing weight, maintaining muscle mass, stress management, and hunger. However, when a hormonal imbalance occurs, losing weight becomes much more complicated. Until you tackle the root cause of the imbalance, weight loss remains difficult.

Having said that, hormones are not the only reason for weight gain. Your calorie intake and lifestyle play an essential part in maintaining a healthy weight. Not only that, but they also create a proper environment for requisite hormone production.

How Do I Lose Weight with Hormonal Imbalance?

Unless the root cause of the hormonal imbalances is treated, it is pretty challenging to maintain weight loss. The key to shedding excess body fat is resetting hormone levels and leading a healthy, stress-free life. Here are a few diet and lifestyle changes that can impact the hormone levels in your body.

Include a Serving of Protein with Every Meal

Generally speaking, you should consume protein every day to provide your body with the essential amino acids. In addition, protein also helps to reduce the ghrelin levels in your body.

As per the Dietary Reference Intake, the daily protein requirement for a sedentary female is 46 grams and 56 grams for men. However, this value is subject to change depending on your activity, muscle mass, health, and age.

Regular Physical Activity

Daily exercises not only influence weight loss but also improves the quality of life. It also reduces the risk of diabetes, hypertension, depression, anxiety, and cardiovascular disease.

According to WHO, an adult requires 150–300 minutes of moderate physical activity per week. This is because regular exercise helps boost hormones that dwindle with age, such as growth hormone and testosterone.

Reduce Stress Levels

Stress can cause severe and extensive damage to the hormones, primarily cortisol. Chronic stress can cause a surge in cortisol levels leading to increased calorie intake and belly fat.

Practice some form of stress-reducing techniques such as meditation and yoga to help reduce the cortisol levels in your body. In addition, people suffering from chronic stress should limit their intake of alcohol and coffee. Alternatively, you can drink green tea and add dark chocolate (80% cocoa) to your routine.

Avoid Sugar and Refined Carbs

Refined carbs and sugar are tied to a host of health issues, not to mention hormonal imbalance. Avoiding or at least reducing the use helps avoid diabetes and obesity, to name a few.

One study reported an increase in insulin levels and insulin resistance in people consuming 50 grams of sugar every day. Another study reported an increased glucose level, insulin level, and ghrelin among type 2 diabetics who consumed a breakfast high in refined carbs.

Increase Healthy Fats

High-quality healthy and natural fats can help lessen insulin resistance and also appetite. For example, MCT or Medium-chain triglycerides present in coconut oil and palm oil help reduce insulin resistance in diabetic people.

Furthermore, the monounsaturated fat in nuts and olive oil also helps improve insulin sensitivity among diabetics and healthy adults. In short, ensure that you consume healthy fats with every meal.

Improve the Quality of Sleep

Weight Loss by Improving Quality of Sleep

Poor sleep can increase appetite and cravings resulting in more calorie intake. Furthermore, it is also linked to hormonal imbalances, including insulin, leptin, ghrelin, cortisol, and growth hormones.

Improving the quality of sleep can lower cortisol levels and also help in losing weight. A study on helicopter pilots with reduced sleep (6hrs or less) reported increased cortisol levels at 80%. The levels stayed elevated for two days post-duty.

Another study analyzed the effects sleep restriction had on men. The men slept 5 hrs per night for seven nights. They showed a 20% decrease in insulin sensitivity.

For a proper hormone balance, you need at least 7 hours of good quality sleep per night.

Daily Supplements

Insulin-resistant people often benefit from magnesium supplements. For example, magnesium can increase insulin sensitivity among type 2 diabetics. Likewise, flaxseed supplements are known to decrease testosterone levels in women.

In the same line, add B vitamins and omega supplements. But first and foremost, get yourself tested for deficiency.

How Do Hormones Change with Weight Loss?

Studies have reported a correlation between excess body fat and increased levels of estrogen and other hormones. Elevated hormone levels also increase breast cancer risk in women.

Another study found that there was a change in estrogen and testosterone levels after weight loss. The same was observed in overweight and obese women.

Do Supplements Help with Hormone Imbalances?

Hormones being a messenger is vital for the proper functioning of the body. Any imbalance can impact every aspect of one’s life. As a result, you experience weight gain and mood swings, trouble sleeping, irritability, and more. One of the tried and tested methods is to regulate the hormones via supplements. Supplements are a great way of balancing your hormones and reducing the symptoms. Apart from that, they also ensure that your endocrine system gets enough nutrients.

  • Magnesium is essential for balancing hormones. It is present in food groups, such as green vegetables, legumes, avocado, and dark chocolate. Even then, people with hormonal imbalances may require a supplement.
  • B Vitamins are essential for maintaining hormone balance. In addition to eating a healthy diet, you may want to supplement with B vitamins. They help to increase energy levels, improve mood, boost the immune system, and lose weight.
  • Omega-3 Fatty Acids are anti-inflammatory and are essential for hormone balance.
  • Vitamin D3 communicates with other hormones and helps balance them. Vitamin D supplements help to prevent hormonal imbalances.
  • DHEA supplements help the body to produce sufficient estrogen and testosterone.
  • DIM supplements help address estrogen imbalance in the body. Moreover, it also improves metabolism and promotes weight loss.
  • Pregnenolone supplements help to regulate hormonal imbalance in the body. In addition, they help create other hormones, including cortisol, testosterone, estrogen, and progesterone.

Conclusion

Stress Management - Young Woman Meditating Near Seashore

Hormonal imbalances, though scary, subside when the root cause is identified and addressed. Weight gain due to hormonal imbalances opens you to a host of other health conditions. It increases your risk of diabetes, heart disease, obesity, and more.

Despite that, you can take steps to ensure that your hormones are more efficient. Stress management, a balanced diet, and regular exercise help address the imbalance. Soon you should be able to witness weight loss and have your hormone levels get back to normal.

A health check can guide you in the right direction and the imbalances. Your doctor should then be able to determine the cause and take necessary action.

If you or a loved one is struggling with hormone-related weight gain, contact Tucson Wellness for your free consultation. At Tucson Wellness, we are dedicated to helping you be better in everything you do. Excess weight can hurt your overall health and cause disease and injury that might otherwise be prevented. We use safe, natural and effective methods to help with weight loss and to KEEP IT OFF.

Disclaimer

Information on this web site is provided for informational purposes only. The information is a result of years of practice experience by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this web site. Information provided on this web site and the use of any products or services purchased from our web site by you DOES NOT create a doctor-patient relationship between you and any of the physicians affiliated with our web site. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.