Get Your Hormones in Check

By Guest Blogger Jennifer Hurst, Certified Health and Wellness Coach

Are you frustrated from feeling tired all the time, drained of energy, suffering from achy joints, mood swings, virtually no libido, irregular periods, and weight that just doesn’t seem to budge, especially around the middle? Been there… done that. This IS NOT what 40 is ladies, even though so many people will tell you that it is.

Usually these feelings happen because your  hormones are out of whack!

Let’s dive deeper into the signs of hormonal imbalances in women and what you can do to naturally re-balance them.

Hormones act like a messenger for your body. They are chemicals produced by different glands across your body. They travel through the bloodstream, acting as messengers and playing a part in many bodily processes. 

You may think you are going to be reading about Estrogen, Testosterone, and Progesterone, not the case. Here you will learn about certain hormones that are known to help promote positive feelings, regulating your mood, and burn fat.

Endorphins
Are chemicals the body releases when it is under stress or in pain. Endorphins can help relieve pain, reduce emotional stress, and offer a sense of well-being. Research suggests endorphin levels may be a factor in depression, among other issues.

Serotonin
Effects digestion, memory, and mood. Serotonin has been called the body’s natural “feel-good” chemical, because it’s involved in your sense of well-being.

Oxytocin
This hormone can help promote trust, empathy, and bonding in relationships. Oxytocin levels generally increase with physical affection like kissing, cuddling, and more intimate relations.

Dopamine
Known as the “feel-good” hormone, associated with pleasure.

Here are some tips to make sure you are getting everything out of these hormones.

1. Get outside.  Exposure to sunlight can increase production of both serotonin and endorphins. I suggest heading out first thing in the morning. See the natural light before you start your day. I encourage you to take at least a 45 min walk outside each day.
2. Get moving. Exercise has tremendous physical health benefits, It can also have a positive impact on emotional well-being.  Try to add a few workouts into your week. These don’t have to be long, aim for 25-30 min of HIIT, or weights 2-3 times a week.
3. Manage your stress. I know… you are going to say this is just not possible, and life is just stressful. A bit of daily stress is normal, we all have it, however living with highly stressful life events on a regular basis can cause drops in dopamine and serotonin production. This can negatively affect your health and mood, making it harder to deal with stress. Try to break away from that stress for a bit. A little walk outside, meditation, or some self care.
4. Laugh so hard, you may pee a little! Laughter is the BEST medicine. It can relieve feelings of anxiety, and improve a crappy mood by boosting dopamine and endorphin levels. Ya’ll watch a funny movie, plan a weekend with your gals! It could add months of wellness to your life.
5. Get a good night’s sleep.  Bad sleep can contribute to an imbalance of hormones, particularly dopamine, in your body. This can have a negative impact on your mood as well as your physical health, and ability to burn fat. I encourage you to get your nighttime routine under control. Plan a bedtime and wake up time that is consistent each day. Get your screens out of your bedroom! Lastly, decrease the amount of caffeine you consume in the afternoon.
6. Try some supplements. My favorite are:
   ~ Ashwagandha – This is an amazing healthy medicinal herb. It’s classified as an “adaptogen,” meaning that it can help your body manage stress. Ashwagandha also provides benefits for your body and brain. Especially helpful for the “wired but tired” form of fatigue.
   ~ Rhodiola Rosea – Helps work through improving the brain’s ability to resist stress, reduces fatigue, and enhances mood showing efficacy against anxiety and depression. Great for people dealing with chronic stress. This can be stimulating, so make sure to take it in the morning. Speak with a physician before adding supplements or herbs into your regime.

Listen to the signs your body is giving you. Make some of these simple changes to help boost those hormonal functions. Take care of your body. It’s the only place you have to live. Make this a great year for YOU!

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