In part 1, we learned about 5 hormones. Thyroid hormones, Insulin, Cortisol, Testosterone and Ghrelin. And their effects.
Now it’s time to learn about more 4 hormones
Leptin is a hormone that keeps the body’s energy levels balanced by keeping hunger at bay but when we eat food rich in sugar the oversupply of fructose gets converted to fat that gets deposited in the liver belly and other regions of the body it’s these very fat cells that secrete leptin as more and more leptin levels go up the body gets desensitised to the hormone that means that the body doesn’t need to eat at a particular moment so you basically start craving for more and more without feeling full of knowing when to stop.
HOW TO AVOID IT
- Avoid sugary foods have no more than 3 servings of fruits per day
- Consume dark green leafy veggies
- Avoid processed food
Seeing a trend here they’re full of sugar artificial chemicals and trans fats none of which your body really needs
- Get enough sleep again 7-8 hours is recommended
- Keep yourself hydrated.
Melatonin is a hormone that regulates your natural sleep wake cycle while we’re asleep the body release growth hormones that aydin’s cell renewal and repair improve body composition and build lean muscle tissue but if we don’t get proper sleep this healing process gets disrupted which causes stress and ultimately leads to inflammation induced weight gain so,next time someone accuse you of getting too much sleep you can just kindly inform them that you’re working on your dream body.
HOW TO KEEP OPTIMAL AMOUNT OF MELATONIN IN YOUR SYSTEM
- Do not eat late at night
- Get sufficient sleep
- Sleep in a dark room
- Turn off all your gadgets at bedtime their artificial blue light messes with your natural sleep cycles.
Progesterone and Estrogen level should be balanced in the body to make it function properly progesterone secretion can drop due to a variety of factors like stress, birth control pills and menopause among others this can result in weight gain and sagging skin as well as depression insomnia and mental fog to bring your progesterone levels back to normal you should
- Exercise regularly
- Try meditation
- Avoid stress easier said than done I know but it is indeed the solution to a ton of health problems
- Add foods rich in vitamin C, Zinc and Magnesium to your diet
- Make sunflower seeds, cashews and other nuts for your snack choices.
Estrogen is the primary female sex hormone and when it’s thrown off balance it can lead to weight gain.
High Estrogen levels can be due to either an over production of the hormone in the estrogen. When estrogen levels go up the cells that produce insulin get stressed this makes you resistant to insulin which as we mentioned earlier causes a raise in blood glucose levels and leads to weight gain pre menopausal women have lower levels of estrogen so in order to replenish this deficiency the body starts looking for other sources that produce this hormone one such source is fat cells when estrogen levels drop the body starts converting all available sources of energy to fat to increase glucose levels this of course can make you put on the pounds.
HERE’S WHAT YOU CAN DO TO KEEP YOUR ESTROGEN LEVELS UNDER CONTROL
- Consume whole grains fresh vegetables and fruits
- Avoid alcohol
- Exercise regularly
- Avoid processed meat
To sum it up while different hormones do different things and you might need more or less of them for healthy metabolism. There are some key recommendations to keep them all in balance.
- Getting enough sleep
- Keeping a nutritional balance diet
- Drinking plenty of water
- Getting at least some physical exercise and avoiding or limiting stress will keep your hormones under control and your body in tip-top shape.