REIGNING IN THE EMOTIONAL HIGHS AND LOWS
Balancing the scales of hormones
Hormones are produced in the endocrine glands throughout the body and are responsible for controlling how we function and react. Hormones affect all aspects of the body including the physical, mental and even emotional. When hormones are imbalanced some of the common symptoms may include digestive problems, excessive weight gain, chronic acne, and headaches. Mental and emotional tolls may include extreme mood swings, depression, fatigue, low sexual drive and a lack of clarity.
During certain stages in life, hormonal imbalances are both expected and normal. Hormone levels fluctuate during pregnancy, periods, menopause, and when certain health conditions are present. It is important to monitor sudden spikes and drops in hormone levels, and to adjust one’s lifestyle when possible to prevent such volatility. Finding healthy amounts of rest, exercise, and balanced diets are essential in stabilizing hormone levels.
Attaining high quality sleep and rest are critical in regulating hormone levels. Without proper sleep, cortisol stress hormones may rise and the release of the required growth hormones can be inhibited. Lowering stress through meditation or other physical activity is also recommended to reduce insulin levels and increase insulin sensitivity.
A proper diet plays a huge role in ensuring stable hormone levels. Diets rich in protein and fiber aid in controlling appetite, increasing insulin sensitivity, promoting well-functioning digestion and metabolism. Foods high in sugar and carbohydrates should be avoided as they easily throw off insulin levels. Healthy fats from nuts and omega-3 oils found in fish can reduce insulin resistance, promote anti-inflammatory functionality and reduce cortisol levels. Consuming green tea is also an excellent source of antioxidants and can increase insulin sensitivity.
Finding healthy hormone levels, is imperative to so many functions of our body, is it important to always take a wide comprehensive approach in addressing balance.
DREAMING WITHIN THE DREAM
Unwrapping the gift of sleep
Most of us have experienced the long nights of tossing and turning endlessly trying to fall asleep. The long nights may be attributed to extreme environmental factors, biological conditions, heightened emotions, the worries of the next day, and the added stress of not falling asleep. And then there is the dismal experience of counting down the few remaining wee hours left in the night.
Have you ever known those people where no matter the circumstance or situation they fall asleep within minutes? Not just light sleep either, but deep, sound, loud snoring, mouth opened, the drooling kind of sleep. It’s okay to be jealous of these kinds of people, after all it is a special gift and talent.
For those of us not born with such a talent, we must find ways to hone our skills in finding better sleep and rest. The body operates the most efficiently around a consistent and complete sleep-wake cycle. For starters, adjusting to a more rigid routine each day significantly helps the body learn when to wake up and when to wind down. Try to find patterns and work around schedules so you are going to bed and waking up at relatively the same time each day.
The activities we perform or foods we consume before bed are also areas we should pay close attention to. Limiting intense exercises, heavy meals, caffeinated drinks, reducing alcohol before unwinding down are all positive steps in ensuring better sleep. Specific supplements may also be considered to help monitor and regulate hormonal balance best optimized for sleep. Stressful thoughts and emotions should also be addressed whenever possible. Meditation, prayer, acceptance of the situations can all help alleviate the restless thoughts that may hinder sound sleep. It is important to be mindful of our attachment to electronics as well, as they provide an endless array of stimulation and also the blue lights emitted from these devices can alter the body’s natural sleep-wake cycle. Some have even adopted the practice of having electronic-free zone sleeping quarters where distractions are not as readily available as an arm-reach.
Learning to rest and finding healthy lifestyle choices to sleep well is essential and beneficial to every aspect of life. Having the appropriate amount of time to shut off and the quality of deep sleep provides the strength and energy to propel you into a busy day of work and productivity. For now, goodnight and good morning, hopefully not too soon.