The foundation of everyone’s health is optimal hormone balance. Now, this is a very broad statement because every person has a different “optimal” level. Everyone’s lifestyle is different, including genetics, sex, age, the climate in which they live, stress, and sleep. There are so many factors to take into account when looking at someone’s health and hormones. But the fact is if your hormones are imbalanced or out of whack, your whole body is going to feel it!
There are a plethora of symptoms people experience with different types of hormone imbalances! Fatigue, low energy, hot flashes, sensitivity to cold, digestive issues, headaches, restless sleep, weight gain or weight plateau, brain fog, low libido, depression, I could go on.
Unfortunately, there isn’t a one-size-fits-all solution. It takes a full workup of labs to even begin to understand what is going on with each person. But there are things you can start doing today, no matter who you are, to move the needle in the right direction!
1. Reduce your STRESS!
I know this is easier said than done, believe me. I have had to make some uncomfortable changes in my life to help me overcome anxiety, fear, and stress. But the objective is to move the needle. It doesn’t need to be overwhelming. Maybe you start by scheduling time each day to exercise, go for a walk, or just move your body! Maybe you say NO to one thing that you know you don’t need to do or maybe you just schedule a 15-minute break mid-day to eat your lunch. Things that are proven to reduce cortisol: Eating REAL FOOD!!! Exercise, Sunshine, Cold-therapy, Infra-Red light therapy, Real Therapy or Counseling, AND re-prioritizing your schedule so you aren’t so busy!
2. Cut out Alcohol and Processed Sugars
Alcohol is a toxin, your body treats it as a toxin and it is not usable or nutritious. IT IS INFLAMMATORY. If you have inflammation (high stress) Alcohol is only making it worse.
Sugar is INFLAMMATORY!!!! It increases our bodies’ production of cytokines. Sugar is no better than alcohol and your liver processes sugar and alcohol the same way! This is why so many non-drinkers are being diagnosed with Non-Alcoholic Fatty Liver Disease. Sugar and Alcohol cause your liver to produce liver fat! Even if you are skinny on the outside, likely you have internal fat, called visceral fat.
This is the most dangerous kind of Fat! Sugar also, often, leads to insulin resistance, and in case you didn’t know, Insulin is one of the most important hormones we make. We can’t live without it. Hence why diabetics have to take insulin. Insulin resistance leads to most hormone dysregulation and metabolic disease.
3. EAT REAL FOOD– Eat meat (Yes real meat from animals), fresh vegetables (all kinds), nuts and seeds (raw or dry-roasted), and some fruit (skin on)! But what is there to eat if you can’t eat chips, sandwiches, and cereal? There are so many delicious foods out there, you just have to give them a chance and make time to plan and prepare. If you need a place to start, buy my recipe E-book, or just follow me on Instagram and join my Facebook group. I post a ton of free content and recipes!
4. Supplement. Unfortunately, we live in a day when our soil is depleted of minerals and nutrients it used to be plentiful in. due to things like monocropping (giant fields that grow corn, soy, and wheat). When we live inland, or in colder climates, it can be even harder to get fresh fruits and vegetables that were grown locally and therefore more nutrient-dense.
So, this is where supplements come in, this is also where it is helpful to have labs drawn so you know which vitamins you are deficient in. Any functional medicine practitioner would do this for you. That being said everyone in this country needs more Omega 3 fats from wild-caught fish. If you don’t like fish, start taking good quality fish oil! THIS IS A MUST for reducing inflammation and balancing hormones.
Magnesium is also essential for so many hormones to function properly, and one that most of us aren’t getting enough of, even if we are eating a healthy diet. Vitamin D is needed, especially if you are indoors most of your day or live somewhere cold. Our bodies don’t produce Vitamin D without sunshine. So, get sun if you can first! Then supplement. You also have to take it with Magnesium for proper absorption.
These are good starting points, again very general, but very applicable. Just take one thing from today, and go execute. I think you will be surprised at what you can do and the changes that will come about!
If you need help optimizing your nutrition to feel better reach out to me! Book a call here