Conclusion - Do You Know What Your Hormones Are Up To?
Over the course of the last two articles we have learned how crucial hormonal balance is to your overall health. I am including the quote below from last week’s article again, because it states simply a major way that hormonal dysregulation can be addressed.
“The single most potent trigger of hormonal dysregulation is chronic carbohydrate consumption and subsequent blood sugar surges.” Nora Gedgaudas in Primal Body - Primal Mind
While controlling blood sugar with nutritional strategies is a big piece of the puzzle, today I will also address several other areas that are important to look at when hormone balance is the end goal.
Nutrition
A great way to keep blood sugar stable is to consume healthy proteins, healthy fats and grain free sources of carbohydrates at each meal. When you eat a combination of these macronutrients, glucose will be released at a slower rate and therefore the insulin response will follow suit, easily managing glucose levels.
I know you are asking at this point, “Well what does this look like in terms of breakfast?” Great question! Rather than a bowl of cereal or a bagel, both of which will spike your blood sugar before you can grab that second mug of coffee, try something like this recipe from Nom Nom Paleo . If you would like, add a slice or two of steamed sweet potatoes on the side with coconut oil and cinnamon and you are golden. Cinnamon, in fact, is a wonderful spice that will aid blood sugar stabilization so incorporating it regularly into your diet is a great idea!
I know you also may be saying at this point, “But I have to cook this, it takes time, I have no time.” Yes, you will need to cook this and you will love it, and you will feel GREAT... so get up a few minutes earlier and be excited that you are choosing to live a healthier existence! If you are really in a hurry make it the night before, slice a piece in the morning and go!
There are endless recipes online for grain free eating with diverse recipes ranging from grain free pancakes to oatless ‘oatmeal’. Everyone has different taste and texture needs so dive into the world wide web and find what sounds delish to you! If you keep the ingredients REAL, that is, close to their natural state, you can’t really go wrong.
SLEEP
Lack of sleep is a problem for many people and has been proven to wreak havoc on your hormones. Whether your lack of Zzzs is due to scheduling issues or biological issues, you need to do everything you can to get quality sleep if you want a healthy hormonal response. Evidence is mounting that lack of sleep interferes with glucose homeostasis as well as reduces insulin sensitivity. Refer back to Part One of this story for reminders of the unwanted domino effect these two things will have on your body.
Here are some suggestions to help you get quality sleep -
Establish a bedtime schedule that includes turning off technology (and the TV), 30-60 minutes before bedtime.
Have a warm mug of magnesium “tea” made from CALM brand of magnesium as you wind your evening down.
Read a book in bed or meditate for 15-20 minutes.
Diffuse a high quality lavender essential oil or rub the oil directly on the soles of your feet before bed.
Keep your room cool for sleeping.
Close your blinds/curtains and turn off all lights including clocks/night lights in the room where you are sleeping. This allows the sleep hormone, melatonin, to do it’s thing.
Get adequate exercise during the day but not too close to bedtime as this is stimulating.
STRESS RELIEF
Previously I wrote about cortisol, and how chronically high levels of this stress hormone can contribute to problems with weight gain, cholesterol, blood pressure, immune function and more. Cortisol is released as part of the fight or flight response and a normal response would have cortisol return to low levels after the danger was past. In our modern world, cortisol can remain raised due to life stress, lack of sleep, a diet high in sugar and refined flours etc. It is really important to regularly (5 times a week) add in activities such as exercise, yoga and meditation which provide an outlet to help reduce stress, lowering the levels of cortisol in your body. Another simple yet effective way to reduce stress is to connect with those around you in meaningful ways - conversation, laughter and shared meals. Unplug from technology, don’t worry it’s not going anywhere, and reach out to others in order to lower those stress levels.
So, there you have it, some concrete ways to begin getting those hormone under control. When your hormones are behaving like they should you will feel effortlessly energetic, your appetite won’t control you, and you will sleep like a baby. It does involve change but you are worth it!
It’s Your Life - Choose Health!