Better living through chemistry?<\/p>\n
Most people don\u2019t actively monitor their hormone levels \u2014 they may dismiss fatigue, weight gain or mood swings as simply \u201cgetting older.\u201d<\/p>\n
But hormones regulate key bodily functions like growth, development, metabolism and reproduction.<\/p>\n
Hormones regulate key bodily functions like growth, development, metabolism and reproduction.<\/p>\n
These chemical messengers, produced by glands in the endocrine system, travel through the bloodstream to trigger cellular changes.<\/p>\n
The good news is that there are ways to optimize your hormones for better sleep, metabolism and mood.<\/p>\n
Dr. Gaurav Mandal<\/a>, a board-certified endocrinologist and internist with Catholic Health<\/a>, outlines six major strategies to support hormone balance \u2014 no prescription needed.<\/p>\n Catch the morning rays<\/p>\n Sunlight activates hormones essential for mood, sleep and reproductive health \u2014 that\u2019s why it\u2019s important to go outside when you wake up.<\/p>\n If you struggle to get natural morning sunlight, you could use a light therapy lamp<\/a> or maximize bright indoor lighting right after rising.<\/p>\n Cortisol levels<\/a> naturally peak roughly 30 to 45 minutes after you wake up, which makes the morning hours ideal for tackling your most important tasks.<\/p>\n Cortisol is the body\u2019s primary stress hormone. Your levels gradually decrease throughout the day, reaching their lowest point around midnight.<\/p>\n Getting light early in the day helps support your circadian rhythm. anetlanda \u2013 stock.adobe.com<\/p>\n Hit the gym with the larks<\/p>\n Take advantage of high cortisol levels earlier in the day for high-intensity training or fat-burning sessions.<\/p>\n Morning workouts foster consistency, regulate circadian rhythms for better sleep and boost mood through the release of endorphins.<\/p>\n Endorphins are natural peptide hormones that block pain signals and ease anxiety.<\/p>\n Time your food and caffeine intake<\/p>\n Mandal recommends limiting eating to a 10-hour daily window, say from 8 a.m. to 6 p.m.<\/p>\n \u201cEating in between this period [has been] shown [to] improve your insulin sensitivity,\u201d he explained.<\/p>\n Gut hormones \u2014 primarily GLP-1 and GIP, which inspired weight loss and diabetes drugs<\/a> like semaglutide and tirzepatide \u2014 are crucial for regulating insulin sensitivity. Time-restricted eating may help restore and optimize the natural secretion and balance of these hormones.<\/p>\n Poor insulin sensitivity, also known as insulin resistance, triggers fluctuations in blood sugar, which can fuel anxiety, brain fog, irritability and fatigue.<\/p>\n Eating an earlier dinner also optimizes ghrelin, your hunger hormone, and leptin, your satiety hormone, thereby reducing evening cravings.<\/p>\n And don\u2019t have a big dinner, either. Mandal said it\u2019s best to front-load calories by consuming most of them at breakfast and lunch for better weight management, metabolic health and energy.<\/p>\n When it comes to coffee, while you may be tempted to drink it all day, you should save it<\/a> for breakfast or at least cut it off by early afternoon.<\/p>\n \u201cCaffeine blocks a molecule called adenosine that actually promotes sleep,\u201d Mandal said.<\/p>\n Clock in for three meals a day<\/p>\n Restrict your eating window \u2014 but don\u2019t skip meals.<\/p>\n Missing breakfast or lunch can slow your metabolism and increase fat storage, potentially paving the way for extra pounds.<\/p>\n It can also reduce levels of the \u201cfeel-good\u201d hormones dopamine and oxytocin because the body needs consistent fuel for a stable mood.<\/p>\n The plant-based foods and healthy fats in the Mediterranean diet are beneficial for overall health. Getty Images\/iStockphoto<\/p>\n Mandal instead suggests regularly consuming the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, beans, nuts and healthy fats like olive oil and allows for moderate intake of fish, poultry and dairy.<\/p>\n Make sure to wash it down with at least seven to nine 8-ounce glasses of water to promote satiety, lower calorie intake and help metabolism.<\/p>\n