When I first started teaching women about hormones I didn’t really talk about androgens. But as time went on I was having more and more women come to my classes with Poly Cystic Ovarian Syndrome (PCOS), fertility issues, acne and weird hair growth, which were all linked to androgens being out of balance.
Androgens are a group of hormones that are essential for male development and reproductive health. They are also present in women, but in smaller amounts. However, when the balance in the body is disturbed, it can lead to a range of health problems, including acne, hirsutism (excessive hair growth), hair loss, and fertility issues.
Here are 5 ways to balance androgens
In this blog post, we will discuss some natural ways to balance androgens in the body.
- Manage stress
Stress can affect the levels of androgens in the body. When you are stressed, your body produces a hormone called cortisol, which can interfere with the production and balance of androgens. Therefore, it is essential to manage stress to keep your androgen levels in check. You can do this by practicing relaxation techniques such as yoga, meditation, or deep breathing exercises. You can read more about how stress affects hormones in this blog post.
- Exercise regularly
Regular exercise can help balance androgens in the body. It can also help you maintain a healthy weight, which is crucial for hormonal balance. Exercise can also reduce stress levels and improve insulin sensitivity, both of which can have a positive impact on androgen levels.
- Get enough sleep
Getting enough sleep is crucial for overall health, including hormonal balance. Lack of sleep can increase stress levels, which can interfere with the production and balance of androgens. Aim for at least seven hours of sleep per night to help keep your androgen levels in check.
- Eat a balanced diet
This may sound controversial but I’m going to say it like I see it and that is that I believe one of the biggest factors that impacts on androgens is actually eating a diet of carbohydrates. I speak to the women who come to my workshops and 1:1 sessions about their diet and most spent their teenage years living on toast, pizza, hot chips and other foods rich in carbohydrates. And more than half of women with PCOS develop type 2 diabetes by age 40.
Eating a balanced diet that is rich in nutrients can help balance androgens in the body. Focus on foods that are low in sugar and refined carbohydrates and high in fibre, protein, and healthy fats. This can help improve insulin sensitivity and reduce inflammation, both of which can have a positive impact on androgen levels.
- Take supplements
Some supplements can help balance androgens in the body. For example, magnesium can improve insulin sensitivity, which can help regulate androgen levels. Zinc is also important for healthy androgen levels, as it is involved in the production and metabolism of androgens. Speak to your health pracitioner abut which supplements may be right for you.
In conclusion, balancing androgens is essential for overall health, and there are several natural ways to do this. Managing stress, exercising regularly, getting enough sleep, eating a balanced diet, and taking supplements can all help to balance androgens naturally.
Not sure if your hormones are out of balance? Take my free quiz.