Following on from last weeks blog post on Balancing Hormones this week we are going to look at the steps we can take in our day to day life to help us reach optimum wellness.
Some people like to change one thing at a time and once they are consistent with that change they introduce a new element. Other people like to do a full overhaul and change everything all at once. There is no right or wrong way, it is whatever suits you and what you can realistically do consistently overtime is where you will reap the rewards.
The areas that need to be looked at for hormonal balance are;
- The foods you eat
- Removal of toxins in your home
- Physical activity and exercise
This week we will focus on; the foods you eat, stress and water.
1. The Foods we eat
The old saying “we are what we eat” and especially “Let food be thy medicine” rings true when it comes to looking after our bodies. When you are trying to balance hormones it’s important not to go on a weight loss diet or skip meals, it is important to eat high quality foods with lots of nutrients.
What we eat plays a massively important role in our overall health and wellbeing and is vital for hormone balance as your body needs the building blocks to make hormones properly. Fuel your body with good nutrient dense foods, eating enough of the right foods and limiting the not so good food.
GO FOR Nutrient dense foods are high in nutrients but low in calories. These foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods are foods that are close to their natural state and include fruits and vegetables, whole grains, seafood, lean meats, eggs, peas, beans, and nuts. Where possible and what your budget allows for I would recommend that you buy organic products which are thankfully becoming more widely available.
Avoid foods like sugar, sweeteners, caffeine, vegetable oils and processed foods as they can disrupt your body’s hormones.
Don’t focus on what you are not eating anymore, but rather on all the high quality foods that your body needs and will thank you for.
Stress affects us all, stress isn’t always a bad thing, however when your body is in a constant state of being stressed or long term stress this can damage your health. When you are stressed your adrenal glands release the hormone cortisol into the body, too much of this can lead to certain health issues and have a knock on effect on your immune system, making you prone to reoccurring infections, colds and flus.
The symptoms of stress are;
- Sleep issues – lack of sleep, too much sleep, too little sleep
- Digestive issues such as Irritable Bowel Syndrome (IBS)
- High blood pressure and or palapatations
- Muscle tension such as back, neck, shoulders, jaw (TMJ)
- Depression and moodiness
- Anxiety and panic attacks
- Menstrual problems such as lack of period or irregular cycle
10 steps you can take to reduce stress and help rebalance hormones: Remember consistently doing a positive action over time will give you benefits.
- Take some time out for just yourself, a walk, a relaxing bath, guided mediation, journal writing, focusing on a hobby, listen to your favourite music
- Follow the healthy eating advise above
- Improve your sleep quality (see below)
- Get active for 30 minutes a day
- Be positive – fake it til you make it if you have to! A gratitude journal helps with this.
- Having a sense of purpose in whatever you are doing can make the effects of stress more manageable
- Declutter your home and work environment
- Spend some time in nature
- Reconnect with your family and friends.
- Identify the areas that are causing you stress and work out how to reduce the stress.
Getting enough sleep for your body is paramount to a healthy lifestyle and balanced hormones. How much sleep you have a night has an effect on your immune system. How much sleep does YOUR body need? and are you getting that amount?
Most people need at least 8 hours of sleep, however, if your hormones are out of balance, you might need as much as 10 hours per night for a while but once they settle back you might be able to reduce this. Go with what your body is telling you.
Figure out what time you have to get up in the morning and how many hours of sleep you need and work backwards. Take note of how you feel in the morning when you get up? Do you need more sleep?
Do you find that those weekend lies in leave you feeling out of sorts and maybe with a headache or increase in appetite? Sleep experts recommend that we go to sleep around the same time each night and wake around the same time each morning.
To be continued next week….. stay tuned
Next week we will look at; Sleep, Removal of toxins in your home and Physical activity and exercise.
DISCLAIMER: Please note that the information shared here is for informational purposes only and should not be taking as medical advise, I am not a doctor. If you have an ongoing complain, on medication, over weight, under weight or just unsure about making any changes to your current lifestyle, I would strongly advise you to speak to your GP and let them know of the changes that you intend on making. I always recommend to do your own research, follow up on anything you found interesting and make up your own mind on the changes you wish to implement.