2. Engage in regular exercise
Physical activity strongly influences hormonal health. Aside from improving blood flow to your muscles, exercise increases hormone receptor sensitivity, meaning that it enhances the delivery of nutrients and hormone signals (3Trusted Source).
A major benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity (3Trusted Source, 6Trusted Source, 7Trusted Source).
Insulin is a hormone that allows cells to take up sugar from your bloodstream to use for energy. However, if you have a condition called insulin resistance, your cells may not effectively react to insulin. This condition is a risk factor for diabetes, obesity, and heart disease (7Trusted Source).
However, while some researchers still debate whether the improvements come from exercise itself or from losing weight or fat, evidence shows that regular exercise may improve insulin resistance independently of body weight or fat mass reduction (6Trusted Source, 7Trusted Source).
Many types of physical activity have been found to help prevent insulin resistance, including high intensity interval training, strength training, and cardio (8Trusted Source, 9Trusted Source, 10Trusted Source).
Being physically active may also help boost levels of muscle-maintaining hormones that decline with age, such as testosterone, IGF-1, DHEA, and human growth hormone (HGH) (11Trusted Source, 12Trusted Source, 13Trusted Source).
For people who cannot perform vigorous exercise, even regular walking may increase these hormone levels, potentially improving strength and quality of life (12Trusted Source).
Summary
Strength training, aerobics, walking, and other forms of exercise may modify hormone levels to reduce your risk of disease and prevent muscle mass decline as you age.
Weight gain is directly associated with hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health.
Obesity is strongly related to the development of insulin resistance, while losing excess weight is linked to improvements in insulin resistance and reduced risk of diabetes and heart disease (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
Obesity is also associated with hypogonadism, a reduction or absence of hormone secretion from the testes or ovaries. In fact, this condition is one of the most relevant hormonal complications of obesity in men (20Trusted Source, 21Trusted Source).
This means obesity is strongly related to lower levels of the reproductive hormone testosterone in men and contributes to a lack of ovulation in women, both of which are common causes of infertility (20Trusted Source, 22Trusted Source).
Nonetheless, studies indicate that weight loss may reverse this condition. Eating within your own personal calorie range can help you maintain hormonal balance and a moderate weight (20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).
Summary
Maintaining a moderate weight is crucial for hormone health, as obesity is strongly related to hormonal imbalances that may impair insulin sensitivity and fertility.
4. Take care of your gut health
Your gut contains more than 100 trillion friendly bacteria, which produce numerous metabolites that may affect hormone health both positively and negatively (24Trusted Source, 25Trusted Source).
Your gut microbiome regulates hormones by modulating insulin resistance and feelings of fullness (25Trusted Source, 26Trusted Source).
For example, when your gut microbiome ferments fiber, it produces short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. Both acetate and butyrate aid weight management by increasing calorie burning and thus help prevent insulin resistance (24Trusted Source, 27Trusted Source).
Acetate and butyrate also regulate feelings of fullness by increasing the fullness hormones GLP-1 and PYY (24Trusted Source, 27Trusted Source).
Interestingly, studies show that obesity may change the composition of the gut microbiome to promote insulin resistance and inflammation (24Trusted Source, 28Trusted Source).
In addition, lipopolysaccharides (LPS) — components of certain bacteria in your gut microbiome — may increase your risk of insulin resistance. People with obesity seem to have higher levels of circulating LPS (24Trusted Source, 29Trusted Source).
Here are some tips to improve your gut bacteria to positively affect your hormones.
Summary
A healthy gut microbiome may positively influence your hormones by regulating your appetite and reducing insulin resistance.
5. Lower your sugar intake
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