Last week we chatted about foods to help support our hormone health as well as those that can also hinder it. While I am a firm believer in paying special attention to how food affects our overall well being, I am also of the mindset that our bodies thrive when we take a more holistic approach to our health. With that in mind, let’s dive into the many ways we can take good care of the body we live in.
• Pay attention to where you are in your cycle: try journaling to track appetite, cravings, energy levels, sleep patterns and how well you are sleeping. Have a hard time journaling the old fashioned way? Try using a cycle tracker app like Clue to make it easy. Having an understanding of where you are in your cycle can be a game changer in terms of our expectations around food, mood and energy levels.
• Typically, during the first half of your cycle there is more estrogen than progesterone floating around your body. You may notice an increase in appetite and energy – this would be the time for more intense workouts, if that is your thing.
• During the second half of your cycle, there is typically more progesterone than estrogen in your body and you may notice less of an appetite and gentler workouts are more appropriate here than the intense kind.
Exercise:• Exercise doesn’t have to hurt to count. Walking, swimming, lifting even small weights can help.
• Excessive or intense exercise can have a negative impact on hormones – especially for those with hypothyroid or adrenal gland issues
• The more muscle you have the more calories your body burns as muscle increases your body’s metabolism
• Lean muscle mass supports insulin sensitivity & bone health
• Make sure your room is as dark as possible
• Use low lighting in your bedroom before sleep
• Keep technology out
• Turn off the TV
• Keep your bedroom cool but not cold.
• Establish regular sleeping hours
• Go to bed by 10pm
• Sleep at least 7 hours a night
• Deep breathing/prayer or meditation
• Eating healthy
• Gratitude lists
• Time just for you
• No agenda or list of tasks
• Find a hobby, read, forest walks, listen to encouraging podcasts
• Time with friends
• Health & hygiene products
There are certain times in our lives when our hormones go through a greater transition time, such as puberty, pregnancy, perimenopause and menopause. Even stressful situations or seemingly unrelated health issues can impact our hormones greatly. If you are feeling like things are off, there is help for you. Mood swings, hot flashes & intense cravings are not a rite of passage you must endure. Reach out and let’s chat.