Let’s Talk Hormone’s

Today I want to talk about hormones, what they do in our bodies, why it’s important to keep them balanced, certain daily habits that affect them and how we can create more balance to keep our health and well being in the best condition to truly thrive in life.

Hormones have profound effects on your mental, physical and emotional health.

The Importance of Balanced Hormones

Most of us would associate hormones with a moody teenager or your hangry friend who hasn’t been fed in awhile, but hormones affect more than just mood. Hormones are the body’s chemical messengers which are vital for health and well-being. They travel through the bloodstream and are involved in many bodily functions including growth and development, metabolism, mood, reproduction, body temperature and sexual function. Clearly hormones are important, so it’s a good idea to keep these babies in balance as much as possible. And we play a big role in that. Even the slightest imbalance can have a noticeable effect on your overall health. Imbalanced hormones can alter sleep cycles, appetite, stress levels, blood sugar, sex drive and sexual function. Over time this can lead to problems such as weight gain, infertility, diabetes, insomnia, anxiety and weak bones.

Hormones naturally fluctuate at various life stages, mostly during puberty, the menstrual cycle, pregnancy and the menopause. BUT….they can also be affected in men and women by lifestyle habits and environmental factors.

Lifestyle Habits & Environmental Factors

Although it’s almost impossible to avoid all environmental toxins, we can bring awareness to some factors which we can avoid or reduce over time to better our health in the long run.

1. Sleep! Hormones that influence glucose regulation and appetite control are influenced by sleep. Poor sleep can also raise cortisol levels which can lead to weight gain. Aim for 7-9 hours. Do you struggle with sleep? If you do, here are some tips to help get you into a regular sleep pattern.

• Stick to a regular sleeping pattern, go to bed at the same time every night and wake at the same time each morning
• Avoid caffeine close to bedtime. Drink non caffeinated herbal teas to help with sleep which include camomile, valerian root, lavender and lemon balm. Drink at least 1 hour before bed
• Utilize natural powerful oils such as CBD
• Avoid heavy meals 3-4 hours before bed
• Avoid blue screens 1-2 hours before bed

2. Stress prompts your adrenal glands to release a surge of hormones, including adrenaline and cortisol. Adrenaline increases heart rate and elevates blood pressure. Cortisol is the primary stress hormone which can alter the immune system, suppress the digestive system along with the reproductive system and growth processes.Stress can come from a number of different factors such as too much caffeine or alcohol, a poor diet, lack of or excessive exercise, toxic relationships, over-working with little downtime, too much time on electrical devices and challenging work environments, grief and financial challenges.

We can’t always avoid stress but we can manage it and create new habits through awareness which can help us to lower our stress levels over time. Habits to practice daily to manage stress include meditation, deep breathing techniques, journaling, going for a walk in nature, sitting outside and observing nature fully, yoga, dancing and earthing. If you find yourself stressed often, choose at least one practice and spend a minimum of 5-10 minutes to begin and increase time gradually. You could also talk to a supportive friend or seek professional help, and review relationships setting boundaries where needed.

3. Diets high in refined sugars and carbs have been shown to drive insulin resistance. Insulin resistance can cause excess glucose in the blood, which can lead to high blood sugar levels, type 2 diabetes, and various other health issues. Refined sugar can spike insulin which affects appetite, leading to sugar cravings and reaching for more food. Other factors that can affect hormones include going long periods of time without eating, overeating and undereating. Here are some tips to help balance hormones and keep them balanced:

• Eat whole foods, choose organic when possible. GMO foods are heavily sprayed with chemicals to keep pests away. These chemicals affect hormones and add burden to the liver
• Limit processed foods as much as possible, enjoy a treat here and there but in moderation
• Eat a balanced diet which includes nuts, seeds, grains, legumes, fruits, vegetables and herbs and spices.
• Eat every 2-3 hours as much as possible, regular meal timing will help
• Include adaptogen herbs daily which help the body to deal with stress, such as medicinal mushrooms, schisandra, ashwagandha, rhodiola and holy basil (tulsi)
• Minimize or avoid alcohol and caffeine

4. Other Factors

Plastic storage containers can leach chemicals into our food, these chemicals mimic estrogen in the body and block our estrogen receptors, creating imbalance and health issues. Choose glass or stainless steel containers instead when possible.

Personal care products such as deodorants, make up, shampoo, hair spray etc are loaded with unnatural chemicals that can alter hormones. Choose natural products when possible, or limit use of synthetic products.

House cleaning products contain chemicals which can affect hormones and neurotransmitters. Make your own household cleaner from vinegar and natural oils.

Air fresheners are loaded with nasty chemicals which can affect hormones and the brain. Choose natural sprays, essential oils, diffusers and air cleansing plants instead.

Awareness Is Key

Take small steps daily to create more balance in your life and for your hormones. I’m not saying you have to do these all at once immediately, but choose something you can do right now to create more balance and then move on to the next factor. Your body & mind will thank you!