Balance October 2017 - 47

G E T BAC K O N T RAC K

MEN

One of of the
most common
hormone
imbalances in
men over 40 is
a low level of
testosterone.
Symptoms
include low sex
drive, weight
gain around the
middle, difficulty
in maintaining
muscle mass,
low energy and
motivation, and/
or depression.

FIND
YOUR
BALANCE
YOUR HEALTHY
HORMONE
ACTION PLAN
AVOID PROCESSED
& HIGH GI FOODS
Focus on 'real' foods with
plenty of vegetables, key
for healthy blood sugar
levels and getting all the
nutrients you need.

GO ORGANIC
Especially important with
regards to animal foods,
to avoid any hormones
given to conventionallyraised animals.

PRIORITISE SLEEP
For men in particular, get
8 to 10 hours' sleep a night
for healthy testosterone
levels and to manage stress.

High-GI (glycaemic index) foods, including
most processed foods and anything made with
white refined flour such as white breads and
standard pasta, increase the glucose in the
bloodstream, which triggers a spike in insulin.
Insulin is itself a hormone and when it's
frequently at high levels, can have an impact
on other hormones - including testosterone.
Our body needs a variety of nutrients to
make and break down hormones. Healthy fats
are needed to make the sex hormones, as
well as cortisol. Protein is needed to make
the thyroid hormone, and is vital for proper
detoxification and to break down hormones in
general. Many other vitamins and minerals,
including B vitamins, zinc and magnesium,
also play a role. So if you're lacking any of
these, it can start to upset the balance.

LACK OF SLEEP
The most obvious link between sleep and
hormones is with testosterone in men. As Matt
Lovell, elite sports nutritionist and men's
health expert, explains: 'The peak time for
testosterone production in men is between
4-6am, so lack of sleep - or poor-quality sleep
- can reduce testosterone levels.'
50

Chronic poor sleep can also affect blood
sugar balance and insulin sensitivity, and may
contribute to weight gain.

EXCESSIVE EXERCISE

Those hormone-disrupting
chemicals are more likely
to leach into your food
when it's hot and in
contact with plastic.

Overtraining is another stress on the body. This
may be a particular problem in men, as high
cortisol means low testosterone. In women,
it can happen when body fat falls too low,
generally because calorie intake doesn't match
training needs. As Dr Glenville explains,
'exercise without the correct intake of food can
reduce your body fat percentage to a level
where menstruation ceases'. This in turn affects
fertility, and can affect bone density due to low
oestrogen levels.

CHOOSE NATURAL
ALTERNATIVES

A SLUGGISH SYSTEM

TRY HORMONEBALANCING HERBS

The liver plays a primary role in getting rid of
'used' or excess hormones. Alcohol has the
most obvious negative impact on our liver.
After the liver has broken down the excess
hormones, the waste substances are sent into
the gut via the bile, to be excreted. Fibre in
our diet has two roles here: it binds to those
hormone remnants and stops them being
reabsorbed into the body and it encourages
healthy and regular bowel movements. B
BA LA N CE October 2017

For personal care and
household products, avoid
chemicals like parabens
and synthetic fragrances.

RE-EVALUATE
YOUR EXERCISE
Try focusing more on
weight training to help
reduce the release of
stress hormones.

Ayurvedic doctors have for
centuries recommended
Shatavari as a natural
solution to help regulate
the menstrual cycle, ease
PMS and enhance fertility.
Ashwagandha is another
herb that works well for
both sexes, balancing out
the effects of stress. Visit
pukkaherbs.com for more.

IMAGES: GETTY IMAGES, STOCKSY

DIET

DON'T HEAT FOOD
IN PLASTIC


http://www.pukkaherbs.com

Table of Contents for the Digital Edition of Balance October 2017

Balance October 2017 - 1
Balance October 2017 - 2
Balance October 2017 - 3
Balance October 2017 - 4
Balance October 2017 - 5
Balance October 2017 - 6
Balance October 2017 - 7
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