#PMS #Menopause…We’ve heard it at some point as women.
Have you stayed up all night watching the clock? Have you had a moment where you’re just irritated with everyone and everything? Or Is it hot then cold while everyone else seems just fine?.
Hormone imbalance can occur at some point in a woman's life cycle. Estrogen and Progesterone are the female sex hormones that can be affected by these different factors:
- Menstruation
- Age
- Menopause
- Stress
- Pregnancy
- Environmental factors
Well I am going to tell you about a few of my favorite lifestyle changes. As much as I love my lifestyle changes, it is also important to seek a physician.
What Can I Do For Me?
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Improve Your Quality of Sleep
Where would we all be without sleep?
Sleep regulates cortisol levels in the body. Cortisol is the stress hormone produced by the adrenal glands. Set your alarm and commit to a consistent sleep schedule. Going to bed and waking up at the same time every day can actually do wonders for your quality sleep.
2. Healthy Meal Options
Chocolate or Fresh Fruit? It’s so hard to choose.
The hardest part of starting new eating habits is avoiding comfort foods. Adjusting to a healthier diet and sustaining your efforts begins with starting with baby steps then moving on to bigger changes. Eat the rainbow, try different fruit and vegetable combinations, start small and mark your progress. Don’t limit yourself to fruits and vegetables. Try to fit some salad, yogurt, smoothies, fruit juices, oats, and whole grain in your new diet. Choosing these healthy options will come in handy during your period. These healthy alternatives will keep you energized and feeling full so PMS won’t affect you.
MOST IMPORTANTLY :: HYDRATE
Water plays an important part of your diet during your menstrual cycle. Water eases the bloated feeling that occurs when estrogen and progesterone are low at the beginning of your period.
3. Exercise
Are you ready to slip on those sneakers and get moving?
If this is your first time exercising, talk to your physician about what works for you. No need to join a triathlon. Walking, chair exercises, and stretching are a few simple exercises that I like. Exercise can enhance your mood with the “feel good” hormones (dopamine, serotonin, endorphins, and oxytocin). A regular exercise routine can strengthen the heart, improve blood circulation, tone muscles, improve mobility, and enhance flexibility. Set a plan, grab a few friends, and get moving.
4. Healthy Weight
Do I need to lose a lot of weight to be healthy?
Healthy weight is not about being skinny. Even being too thin can have a negative impact on the body’s hormones. Sit down and talk with your physician about an ideal weight for your body type. We are all built differently. Women are beautiful in all sizes. Did you know there is a thing called stress weight? Too much stress can lead to weight gain.
5. Consider Being a Fur Parent?
How can you resist the unconditional love of a pet?
Pet parenting is a lot of responsibility but the unconditional love of a pet may bring you comfort. Research shows that simply petting a dog can lower cortisol levels, which leads to stress reduction. Let’s not forget that pets are not limited to cats and dogs. Fish, birds, iguanas, snakes, and more have found pet parents. The social interaction between people and their dogs actually increases levels of the feel-good hormone oxytocin (the same hormone that bonds mothers to babies).
6. Avoid Caffeine or Limit Consumption
Do I really have to give up my lattes?
Caffeine is a drug that is a natural stimulant that can stay in the body for an extended period of time.. This natural stimulant is also considered addictive and has known affects on the central nervous system. Ever had insomnia from too much caffeine or caffeine headaches. Usually consumed to boost energy and become more awake, caffeine can interfere with the woman’s estrogen levels. Caffeine can change the way the body functions, whether it be one’s mood or an increase in blood pressure.
7. Vitamins
How many times a day are you in the sun?
Spending time outside in the sun actually improves our vitamin D. Those of us who live in colder environments have problems with obtaining vitamin D in the winter. The endocrinologist can talk to you about your hormones and vitamin levels. Vitamin D,ashwagandha,melatonin,and rhodiola rosea are some vitamins to ask about during your next women’s wellness visit. Vitamin D fortifies bone health, regulates the production of hormones like estrogen and progesterone, and lowers the risk of thyroid issues. Vitamin C regulates estrogen and progesterone hormones. When we have vitamin insufficiency, it has the potential to lead to irregular periods and moods swings.There are a variety of healthy food options that are full of vitamins. My favorite: lemons and blueberries.
Estrogen and Progesterone are here to stay ladies. But while they might have a bad rap at times, there is hope in coping with hormone fluctuations and improving the daily life of being A Strong Beautiful Woman!
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