From weight to energy to moods to sleeping well, hormones impact and regulate EVERYTHING.
Circadian rhythm is becoming more popular and for great reasons. When you strive to follow circadian rhythm you will begin to feel better as your hormones and neurotransmitters will be firing correctly. You will have more energy, a stronger immune system, a better working mind, a better sex life and a happier outlook on life.
By following Circadian rhythm your hormones, especially leptin and melatonin, will become more effective in helping you feel amazing. Most folks are bathed in artificial lights too much and for too many hours after the sun sets. This throws off the production, timing and effectiveness of leptin and melatonin and a host of other hormones and neurotransmitters such as insulin, cortisol, dopamine and serotonin.
A huge health issue in the world is the lack of quality sleep. With staying up way past dark in artificial lights, melatonin will be greatly affected and it will not be sufficiently produced. The blue light from the cell phone, computer screen and light bulbs blocks the enzyme that converts serotonin to melatonin. Insomnia sets in and major immune problems can come into play because melatonin is the body’s main anti-oxidant and the body needs sleep to repair and to rebuild. Another hormone, that is a major anti-oxidant, is prolactin. Prolactin will only turn on if there has been sufficient production of melatonin. No wonder so many people have compromised immune systems.
Strive to do your best in following the sun and circadian rhythm around the year and the four seasons: winter, spring, summer and autumn.
Following Circadian Rhythm will truly improve your health: physically, mentally and emotionally.
Would you like more energy? Would you like to wake up refreshed and have all the energy needed to achieve what you need and want to do for the day? Of course, you do! Why are most people struggling with a lack of energy and vitality?
Stress is probably the biggest factor in zapping your energy. Modern society is stressful. Too much stress can raise cortisol levels, which causes a host of issues, such as weight gain, insomnia, high blood sugar and a compromised immune system. Too much stress can put you in the sympathetic nervous system, which puts your body and mind in a heightened alert state, known as the flight or fight response. This can cause the production of too much of the excitatory neurotransmitters and hormones such as Dopamine, Epinephrine, and Norepinephrine; leading to increased heart rate and blood pressure and poor digestion. Over time, this can lead to what is known as “Tired, but Wired.” After the Tired but Wired state has run its course, major fatigue will set in as the majority of your hormones and neurotransmitters will be in a very low productive state and your energy will be zapped.
The big key to stress management is to find that proper balance for yourself. We need some stress in our lives in order to reach goals and to continue to learn and move forward in life. What we don’t need is chronic stress that brings us down and our energy down. Chronic stress consists of the following: unhealthy relationships and jobs, unhealthy eating, lack of or too much exercise, lack of connections and friendships, working too much, lack of sleep and too much blue light after the sun sets.
The goal to sustained energy is to have the proper balance in being in your parasympathetic nervous and in your sympathetic nervous system. This balance will bring about a balance in hormone and neurotransmitter production. The calming and good feel effect of GABA, Serotonin and Endorphins will be in proper balance and the focus and energizing effect of Dopamine, Epinephrine, and Norepinephrine will be in proper balance. Cortisol will also be in proper balance and your weight, blood pressure, blood sugar and immune response will be humming along happily.
Here is a list of the best things to do to ensure healthy energy levels.
- Eat a high fat, cholesterol rich diet with moderate protein and moderate to low carbohydrates.
- Meditate every day for 10-30 minutes. Focus on relaxing your body and mind and breath deeply.
- Do some strength training such as weight lifting, body weight exercises or yoga.
- Do some interval training such as sprint for 30 seconds, rest for 90 seconds, and repeat for a total of 15-20 minutes.
- Do not over do the cardio workouts. Concentrate on walking 3-4 miles or running at a slow to moderate pace for 2-3 miles. Monitor how you feel after exercising. You should feel slightly energized. If not, reduce that type of exercise or stop doing it.
- Sleep for 8-9 hours a night and sleep in a dark room. Wear a sleep mask if needed.
- Get off the computer and cell phone and stop watching TV, at least on hour before bed. If you are unable to do this, buy some blue light blocking glasses.
- Express yourself emotionally and set safe boundaries for yourself. This may take some time, but it’s worth it.
- Find an activity that brings you joy such as dancing, hiking, singing, writing, painting, poetry, frisbee golf, stand up paddle boarding, etc.
- Strive to eat when you are actually hungry and stop when you are full. The key is to get into the rhythm of hunger and satiety. Overeating zaps your energy, while following the signs of hunger and satiety boosts your energy.
- Strive to Let Go of everything you cannot control.
- Laugh as laughter is good medicine
Do you know what your hormones do for your body and mind? Hormones are chemicals made by the glands that act to control certain actions of cells and organs. They are the messengers and they work in a lock and key mechanism.
Your hormones have a huge effect on many of the bio-chemical actions that take place in your body and brain, on a daily basis. Some of the actions that depend on hormones include: sugar metabolism, brain function, sexual health, cellular communication, immune response, bone health, muscular health, energy levels, sleep patterns and emotional health.
When your hormones are in a healthy balance, you feel wonderful, but when they are out of balance, you can feel down right lousy and experience many unhealthy side effects.
Most adults, and even some children, have hormones that are way out of balance. What is the reason? The main reasons for out of balanced hormones are an unhealthy diet, chronic stress, too little or too much exercise and emotional problems and or trauma.
In addition to correcting the reasons I started in the above paragraph, a very important action to take is to take a blood test and salvia test to see how healthy or unhealthy your hormones are. I offer a salvia test through Cell Science Systems to test the adrenal glands and two of the main hormones that the adrenal glands make: Cortisol and DHEA. I offer a blood test through SpectraCell Labs to test the male hormones, the female hormones and the thyroid hormones.
These tests are very affordable and very important. By knowing the results of your test, I can more affectively set a course of action to guide you to better health and healthier hormones. I can have the test kits shipped to you at no extra cost.
Leptin and Melatonin
Leptin and Melatonin actually go hand in hand in the workings of the body and mind; and getting back with the circadian rhythm with nature will have your leptin and melatonin hormones working effectively.
Most folks are bathed in artificial lights too much and for too many hours after the sun sets. This throws off the production, timing and effectiveness of leptin and melatonin and a host of other hormones and neurotransmitters such as insulin, cortisol, dopamine and serotonin.
When you become leptin resistance, you will gain weight, be malnourished, have a unhealthy digestion system and have out of balance blood sugar, insulin and cortisol. Leptin is your satiety hormone that turns on when the body is full of food and nutrients so that you stop eating and let the body run the course of digestion, absorption, etc. With healthy leptin sensitivity, the cascade of hormones, such as insulin and cortisol will be balanced.
With staying up way past dark in artificial lights, melatonin will be greatly affected and it will not be sufficiently produced. Insomnia sets in and major immune problems can come into play because melatonin is the body’s main anti-oxidant and the body needs sleep to repair and to rebuild.
Leptin and melatonin issues are a huge health factor in our society of fast living, processed foods and burning the light at both ends and denying the balance of the circadian rhythm of mother nature.
Menopause and Animal Fats
The entire endocrine system with all its hormones is amazing and marvelous and works harmoniously and perfectly when our lifestyles are harmonious, stress is low and we are eating real food, engaging in meaningful work, fostering wonderful relationship and performing some sort of exercise and inner work.
The endocrine system comprises many glands and feedback systems and it affects every system of the body from the immune system, the reproductive system, the nervous system, the metabolic system and so on.
Many women suffer as they enter menopause with an overwhelming amount of hot flashes and mood swings, coupled with vaginal dryness and painful intercourse. It’s normal for women to experience some hot flashes and perhaps some mood swings, but menopause should not be a horrific experience. Menopause should be viewed as a new birth for women as their bodies are changing and their direction in life is also changing; and it can be viewed and felt this way if the right steps are taken and the one of the most important steps is healthy food, especially healthy fats from animals, such as fermented cod liver oil, grass fed butter, pastured eggs, grass fed beef, wild caught fish and oysters and for some folks, raw milk, raw cream and raw cheese. These healthy fats will nourish the entire endocrine system and it will provide the liver with an extra boost of cholesterol, the building block for all of the hormones that your body produces, such as estrogen and progesterone.
With menopause, the ovaries do not produce as much estrogen; therefore, the adrenal glands and the liver have to pick up the slack and unfortunately, many women do not have healthy adrenal glands and their livers are a little sluggish. The above healthy fats mentioned above, coupled with fermented foods, moderate amounts of good protein, herbs for the adrenals and for hormone balance and a big reduction in the amount of carbohydrate consumption and sugar consumption will help with a smoother menopause.
Other healthy factors include moderate cardio, strength training, emotional expression, support of family and friends and a new-found love and respect for your body.
A big factor for the overall health for all women of all ages is our toxic environment with all the xenoestrogens, that mimic estrogen and over excite the estrogen receptors. Xenoestrogens include pesticides, GMOs, plastics, pharmaceutical hormones, hormones in the commercial milk and meat and even in soy foods and other plants, which are referred to as phytoestrogens. Depending on the situation, mainly with menopause, some phytoestrogens can be beneficial, such as flax oil, evening primrose oil and a few fruits and herbs. However, stay away from the rest of the Xenoestrogens as best as possible, including all soy products.
If you’re experiencing a difficult menopause or you want to prepare for the future and have a smooth transition to menopause, please contact me.
Adrenal fatigue is one of the most misdiagnosed health issues in our society and it can lead to a host of problems, some mild and some severe. Why is adrenal fatigue so prevalent? It all boils down to stress: mental, physical, emotional, environmental, etc. Adrenal fatigues sets in when the adrenals have had too much stress and have not had enough rest and time to recover; and thus, fall behind in producing enough hormones to ensure you have a healthy body and mind.
The adrenals produce cortisol, DHEA, adrenaline, aldosterone, secondary sex hormones and other hormones. These hormones help balance blood sugar, moderate the immune system, help with proper brain health and cellular communication, balance blood pressure, regulate the sodium,/potassium pump within the cells, help with a healthy sex drive and several other important body functions.
Before the adrenals hit fatigue, they try to keep up with the stress you are putting them under by producing too much cortisol. Do not blame the cortisol for going too high. Look at your life and make the needed changes to reduce your stress levels.
When cortisol is too high, several health issues will arise: weight gain, high blood sugar, high blood pressure, brain fog, insomnia, low sex drive and a weakened immune system. All other hormones are left in the dark as the stress is telling your adrenal glands to produce cortisol first and for most. Eventually, your adrenals cannot keep with the stress and fatigue will set in. Cortisol decreases below the healthy threshold and other health issues arise: low blood sugar, low blood pressure, low sex drive, afternoon fatigue, insomnia, trouble getting up before 9am, cellular dehydration, low sex drive, brain fog, allergies, inflammation and a weakened immune system.
In regards to the immune system, if cortisol is too high or too low, the immune system will be compromised. Cortisol is the body’s main anti-inflammatory hormone. It moderates the immune system by regulating the white blood cells, histamine levels produced by mast cells and other parts of the immune system. In a healthy body with healthy adrenals, the body’s immune system will be able to effectively keep infections at bay with the perfect moderation by cortisol. Once the white blood cells and histamine do their work, cortisol removes them from the infected area so the redness and inflammation produced by the immune system will stop and the body can finish in the healing process. When cortisol is too high, there will be very little white blood cell and histamine activity. The immune system is weakened and many infections can occur throughout the body. When cortisol is too low, the immune system will be over active as the white blood cells, histamine, etc. will continue to produce redness and inflammation as there is not enough cortisol to stop the actions of the white blood cells, etc. Symptoms can consists of continued redness, a lingering cough, bruises and cuts that take a long time to heal, inflammation, allergies and auto immune disease.
As you can see, when the adrenals are out of balance, you will have health challenges, some which may be very severe and can make your life very uncomfortable.
The most important factor to address to heal your adrenal glands is reducing the amount of stress in your life and eating a very healthy diet that consist of lots of healthy fat, moderate protein and low carbohydrates with an emphasize on green vegetables, including vegetable juice. Strive to keep your carbohydrate consumption at 100 grams or less a day. Vitamin C, B Vitamins, Essential fatty acids, Amino Acids and adaptogens such as Ginseng, Ashwagandha, Rhodiola, Maca, Nettles, Schizandra and Tulsi are very important in healing the adrenal glands, when cortisol is too high or too low. Licorice Root is very healing when cortisol levels are too low, but not when cortisol is too high.
Another aspect to consider is inner work with meditation, prayer and self-love. Take a good look at yourself and your life and let go of those things or people that are hindering you from making the necessary steps to heal. Let joy be your beacon of light.