Humans have more than 50 different hormones coursing through their bodies, and it’s definitely possible that something can get off kilter. Some hormonal imbalances are temporary, while others are chronic and may need long-term treatment. Can you be inadvertently making the problem worse? We asked OB/GYNs what you should stop doing if you have unbalanced hormones to make sure you’re able to get leveled out—and that you’re not exacerbating the problem.
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What Should You Stop Doing If You Have a Hormonal Imbalance?
If you think you have some unbalanced hormones or some sort of hormonal disorder, you need to make sure you see your doctor for an examination and a diagnosis.
Once you know what you’re dealing with, you and your doctor can discuss what you need to start doing—and what you need to stop doing. And that will depend largely on the type of hormonal imbalance that you have.
“Unbalanced hormones” can be a bit of a misnomer at times, according to some experts. According to the Cleveland Clinic, a hormonal imbalance is a situation that occurs when your body has too much or too little of one (or more) of its chemical messengers. It can describe many different syndromes, including thyroid disorders, growth hormone deficiency, even diabetes.
A hormonal imbalance can also signify problems that are caused by an imbalance in the body’s sex hormones. For example, a woman whose body produces too many androgens, which are a type of male sex hormone, may develop a condition called polycystic ovary syndrome, or PCOS.
So the treatment will depend on the diagnosis, and that will also determine if you need to make any big lifestyle changes.
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What to Stop Doing During Perimenopause and Menopause
Women do experience fluctuations in their homes during perimenopause and menopause, but they are temporary—and they are part of a natural transition, not a disorder or a disease, notes Dr. Suzanne Gilberg-Lenz, MD, FACOG, an OB/GYN and the author of Menopause Bootcamp.
That being said, if you’re experiencing the hormonal swings associated with perimenopause and menopause, you might want to consider stopping a few behaviors.
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Stop drinking.
Okay, maybe you don’t have to completely stop drinking alcohol altogether, but many physicians suggest that cutting back on your alcohol consumption is the right way to go. In fact, some research suggests that women at menopause are especially vulnerable to the negative health consequences associated with alcohol use—and it may even increase with age.
“Stop drinking. I’m sorry, but you have to stop drinking or cut down,” says Dr. Gilberg-Lenz. “Alcohol is not good for your metabolism, it’s not good for your brain, it’s not good for your risk profile for cancer. It’s just a lot of things.”
Related: 7 Signs Your Cortisol Levels Are Too High
Stop downplaying your need for sleep.
“We don’t prioritize sleep at all,” says Dr. Jennifer Roelands, MD, an OB/GYN and integrative medicine physician and founder of Precision Health MD. People think they can skimp on sleep during the work week and then catch up on the weekend, but that isn’t a recipe for effective sleep. Drinking alcohol can also disrupt your sleep patterns.
Take a good look at your sleep habits and see if there are some places where you can make improvements. Maybe it’s setting a regular bedtime and wake time and actually sticking to them, or maybe it’s making your bedroom cooler, darker, and more conductive to sleep. Or maybe it’s putting aside your phone or tablet before bed and reading a book or listening to quiet music instead. Any improvements to sleep hygiene may help you get the sleep you need to feel better and function better.
Related: Menopause Symptoms, According to Gynecologists
Stop sitting so much!
Healthcare experts are always warning against the risks of clinging to a sedentary lifestyle, and it’s time to listen. Start by thinking about exercise activities that you’ve enjoyed in the past—or maybe activities that you’ve always wanted to try.
“What do you love to do? You have to do stuff that you love and not make it a chore,” says Dr. Roelands.
The benefits of exercise are myriad: it can help improve your mood, boost your energy levels, and improve your cardiovascular health. It might even help you with those pesky hot flashes.
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“In perimenopause, exercise is especially helpful for improving insulin sensitivity, which can become a concern as hormones fluctuate,” adds Dr. Kathleen Jordan, MD, chief medical officer of Midi Health.
Research suggests that women especially need to embrace strength-training during this time of life, as strength-training can help build bone density and improve muscle mass. You have a lot of options that you could try, including exercises using your own body weight, sessions with weight machines at the gym, or even a strength-training class.
“We want to head into the next phase of our lives, strong and flexible,” says Dr. Gilberg-Lenz.
Ultimately, you may want to sit down with your physician and talk more about your hormones, including any symptoms that you’re experiencing and how you’re managing. Together, you can determine what’s most appropriate for your specific health needs and any treatment that may be necessary.
Up Next:
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Sources:
- Dr. Suzanne Gilberg-Lenz, MD, FACOG
- Dr. Kathleen Jordan, MD
- Dr. Jennifer Roelands, MD
- “Alcohol use at midlife and in menopause: a narrative review.” Maturitas
- “Androgens.” Cleveland Clinic.
- “The efficacy of strength exercises for reducing the symptoms of menopause: A systematic review.” Journal of Clinical Medicine.
- “Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control.” Menopause.
- “Hormonal imbalance.” Cleveland Clinic.
- “Menopausal hot flashes: A concise review.” Journal of Midlife Health.
- “Overview of the endocrine system.” EPA.
- “Polycystic ovary syndrome.” Mayo Clinic.
- “Thyroid disorders in women.” Johns Hopkins Medicine.
- “Thyroid tests.” NIDDK.
