Hormone Health Starts Here
What comes to mind when you think about your hormones? For women we mainly think about fertility, our menstrual cycle, maybe our mood…. but there’s so much more that our hormones do from affecting cholesterol levels to supporting cognitive function! They do so much for our health and thus…. we really want to be doing all that we can to support hormone production and balance.
But, do you know what goes into supporting healthy hormone function? If you’ve read my hormone guide you’ve hopefully started to paint the picture of all that can affect our hormones from eating a proper breakfast to managing stress and supporting gut health.
Bu today we’re going to walk through a few basic tips to put all this info into action.
1.) Tip #1: Get out for a morning walk
Morning light helps regulate your circadian rhythm and signal to your body that you’re starting your day.
Remove your sunglasses and get outside - even for a few minutes! - before you start your busy day.
What does this look like for you? Can you walk somewhere instead of drive? Think through the possibilities of how to get morning light, even if it’s sitting outside to eat breakfast for 5 minutes.
2.) Tip #2: Regulate blood sugar by eating 3 solid meals per day
Start your day with a protein centered, nourishing meal. Protein and healthy fats will sustain your energy and keep your blood sugar regulated as you go through your day.
Not hungry right away or rushing out the door? Skip the oatmeal or muffin and try greek yogurt to get you started.
Think about some simple meal prep that can be done the night before to make breakfast easier.
3.) Tip #3: Limit blue light exposure at night
Technology usage at night messes with your circadian rhythm and sends confusing signals to your body that affects hormone production.
Think about your nightly routine and what areas can be shifted to limit t.v, computer or phone use. Would you try reading an actual (gasp) book again like in the good ol’ days? Maybe a bath or shower at night, an enjoyable facial routine, or a meditation can be a new part of your night.
Wear blue-light blocking glasses and dim overhead lights to further limit blue light.
4.) Tip #4: Prioritize sleep
Getting to bed around 10pm is the most natural timing for a healthy circadian rhythm. That gives you 8 hrs until 6am, which is an ideal amount of sleep
Sleep disturbances are a common symptom of hormone dysregulation, so it can feel like a vicious cycle when poor sleep further messes with hormones. Starting with all the steps listed above is foundational to supporting sleep before we dig deeper into what is causing your insomnia.
Having personally dealt with pretty terrible insomnia, I can assure you there is light at the end of the tunnel.