First, this does not pertain to specific hormones, such as estrogen or testosterone. Instead, these habits are intended to boost the foundation of your hormonal cascade systems. They encourage your body to produce beneficial hormones at the right time and in the right quantities. They provide your body with tools in its toolbox to facilitate appropriate and advantageous hormone production, benefiting your energy levels, cognition, mood, digestion, and sleep.
Understand that adopting these habits is not about achieving perfect hormonal balance overnight. It's about gradually improving your overall well-being and resilience. With a strong foundation, your body can better handle life's challenges without becoming depleted to the point of experiencing symptoms and diseases. Celebrate small victories along the way. Whether it's better sleep, increased energy, or improved mood, each step forward is a victory on your journey toward better hormonal health!
Here, I suggest three attainable habits to foster a balanced and healthy hormonal state:
Morning Sunlight and Movement:
Begin your day by exposing yourself to natural sunlight within the first 30 minutes of waking, coupled with some form of gentle movement, such as walking, yoga, or stretching. Initiate with a modest 5-minute routine, gradually working your way up to 15 minutes daily, targeting at least 5 out of 7 days a week.
Emerging scientific evidence underscores the benefits of this attainable routine. It directly supports the core functionality of vital hormones, notably melatonin and serotonin. At a cellular level, our bodies adhere to a 24-hour internal clock, which I find fascinating! This daily rhythm acts as a signal to the brain, with serotonin levels surging upon exposure to natural sunlight and gradually declining as the day progresses. As darkness encroaches, melatonin production increases, reciprocating with the reduction in serotonin, thus facilitating restful and rejuvenating sleep. During this quality sleep, your body and brain can rest and repair!
Equally crucial is the absorption of vitamin D, which is, in fact, a hormone itself. To optimize this process, avoid the use of sunscreen or sun-protective clothing during your brief sun exposure.
Furthermore, the accompanying movement offers an additional health benefit, a topic we'll explore in forthcoming discussions!
Limit Plastic Exposure:
Step #1: Reduce plastic water bottle usage to a minimum (with allowances for exceptional circumstances).
Step #2: Avoid microwaving food in plastic containers, even if such use is suggested.
Step #3: Whenever feasible opt for foods and beverages stored in glass containers. When this choice isn't available, consider transferring items to food-safe alternatives such as glass, stainless steel, or natural wood containers. Canning jars, for instance, serve this purpose admirably.
With consideration for feasibility, endeavor to minimize your exposure to plastic materials. Plastics, as discussed in a prior blog, pose concerns when it comes to the storage of food and beverages. They have the potential to release hormone-disrupting chemicals, a risk that heightens with fluctuations in temperature and prolonged storage.
My stance on products labeled "BPA-free" centers on an abundance of caution. If it took post-marketing years to identify a toxic molecule in this plastic composition, my opinion is that it is prudent to assume the presence of other yet-undiscovered risks. The metaphor of "estrogen tea" to describe drinking from plastic water bottles is indeed both descriptive and cautionary. It highlights the potential health risks associated with certain chemicals found in plastics, such as phthalates and bisphenol A (BPA), which can have estrogen-like effects on the body. It's a reminder that the materials we use in our daily lives can have a significant impact on our well-being, making informed choices about our habits and possessions crucial for maintaining good health.
Enhance Your Nutrition:
Make it a daily goal to incorporate fiber into your diet, with specific targets of 25 grams for women and 38 grams for men. Take note of what your current daily fiber intake is, and increase that by 3-5 grams daily each week. This should minimize intestinal discomfort as your microbiome feasts on this new delicious fiber!
This dietary strategy plays a pivotal role in managing hormonal imbalances, particularly those involving insulin. Fiber serves as a means to encourage your insulin to function more efficiently. A high-fiber meal buffers the release of insulin, allowing your body more time to process and absorb nutrients accurately. Consequently, your body can target a more precise release of insulin, preserving insulin sensitivity and sending vital messages integral to metabolic hormone equilibrium. For a noteworthy effect on blood glucose levels, adopt the practice of consuming high-fiber foods before protein or fats, and reserving simple carbohydrates for last.
Additionally, fiber serves as nourishment for the beneficial microorganisms in your gut. These microorganisms then generate essential short-chain fatty acids, such as butyrate, acetate and propionate. These SCFAs contribute significantly to metabolic equilibrium, immune system function, intestinal integrity, neurological health, skeletal system support, and the mitigation of inflammation and carcinogenesis. While ongoing research aims to comprehensively understand these processes, it's noteworthy that the gut microbiome also produces its own neurotransmitters, including dopamine, GABA, and norepinephrine.
These suggestions, while not exhaustive, represent a proactive approach to enhancing hormone regulation systems. Incorporating these habits into your daily life should be seen as a long-term commitment to self-care and well-being. Remember that it's normal to have setbacks occasionally, but the key is to persevere and continue working on these habits. With time, they will become an integral part of your lifestyle, supporting you in maintaining a healthy hormonal balance and enhancing your overall quality of life. After all, a healthy hormone balance equates to a happier you. 😊
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