But there is real biochemistry behind why stress can hit women differently and often harder than men. Women’s hormonal systems are more cyclical, more dynamic, and more interconnected. When stress enters the picture, it can disrupt multiple systems at once.

Let’s talk about why that happens.

The Stress Response: A Quick Refresher

When you experience stress, your body activates the hypothalamic-pituitary-adrenal axis, also called the HPA axis.

This leads to the release of cortisol, your primary stress hormone. Cortisol is not inherently bad. In fact, it is essential for survival. It helps regulate blood sugar, blood pressure, inflammation, and energy production.

The problem arises when stress becomes chronic.

Instead of short bursts of cortisol followed by recovery, the body remains in a prolonged stress state. Over time, this can disrupt other hormone systems, particularly in women.

Progesterone and Cortisol 

Cortisol and progesterone are both steroid hormones derived from cholesterol. They share upstream building blocks in what we call the steroidogenesis pathway.

In times of chronic stress, the body prioritizes survival. That means shunting resources toward cortisol production.

This phenomenon is often referred to as the “pregnenolone steal” in functional medicine. While the terminology is debated in academic circles, the concept is clinically relevant. When the body is under sustained stress, more precursors may be directed toward cortisol at the expense of sex hormone production.

For women, this can mean lower progesterone levels over time.

Why Progesterone Is So Important for Women

Progesterone is often thought of only as a reproductive hormone, but it does far more than regulate the menstrual cycle.

Progesterone:

• Supports mood stability
• Promotes restful sleep
• Helps counterbalance estrogen
• Supports healthy stress resilience
• Calms the nervous system through GABA receptor modulation

When progesterone levels decline relative to cortisol, women may experience:

• Increased anxiety
• Insomnia
• PMS symptoms
• Irregular cycles
• Estrogen dominance symptoms
• Increased stress sensitivity

In other words, chronic stress can create a biochemical environment that amplifies emotional and physical stress responses.

Smaller Stress Buffering Reserves

Another important factor is what I often refer to as “stress buffering capacity.”

Women’s hormonal systems are cyclical. Throughout the month, estrogen and progesterone rise and fall in predictable patterns. These shifts influence neurotransmitters, immune function, metabolism, and brain chemistry.

Because of this cyclical nature, women may have narrower margins for chronic stress before symptoms appear.

For example:

• In the luteal phase, when progesterone should be higher, stress may blunt progesterone production.
• Perimenopause naturally lowers progesterone levels, making women more vulnerable to cortisol imbalances.
• Postpartum periods dramatically shift hormone levels while sleep deprivation increases cortisol load.

Each of these life stages reduces the buffer that normally helps women regulate stress.

Men’s testosterone patterns are more stable and less cyclical. While men absolutely experience the harmful effects of chronic stress, their hormone fluctuations are generally less dynamic on a month to month basis.

This does not make women weaker. It means their systems are more hormonally complex.

Cortisol and Blood Sugar Instability

Another piece of the puzzle is blood sugar.

Cortisol raises blood sugar to provide quick energy during stress. When stress is chronic, blood sugar dysregulation becomes more common.

Women are particularly sensitive to blood sugar swings because they directly influence reproductive hormone signaling. Even subtle insulin resistance can impair ovulation and lower progesterone output.

We often see this pattern:

Chronic stress → elevated cortisol → blood sugar instability → reduced ovulation quality → lower progesterone → increased stress reactivity

Thyroid, Stress, and Energy

Stress also influences thyroid function.

Elevated cortisol can reduce the conversion of T4 to active T3. For many women, this contributes to symptoms like fatigue, hair thinning, cold intolerance, and weight changes.

Because thyroid hormones influence ovarian function and metabolism, this adds another layer of vulnerability.

Again, this is not about fragility. It is about interconnected systems.

The Nervous System Component

Biochemistry is only part of the story. The nervous system plays a major role.

Progesterone has calming effects on the brain through its metabolite allopregnanolone, which interacts with GABA receptors. When progesterone is lower, women may feel more anxious or reactive to stress.

At the same time, chronic cortisol exposure can sensitize the amygdala, making the stress response more easily triggered.

This is why many women describe feeling like their stress tolerance has changed. It often has a hormonal underpinning.

Life Stages That Increase Vulnerability To Stress

Certain stages of life amplify this cortisol-progesterone dynamic:

Perimenopause
Ovulation becomes less consistent, progesterone declines, and stress resilience drops.

Postpartum
Progesterone plummets after birth, while sleep deprivation elevates cortisol.

High performance careers combined with inadequate recovery
Chronic sympathetic activation suppresses reproductive signaling.

Chronic under-eating or over-exercising
Energy deficits increase cortisol output and reduce sex hormone production.

In each case, stress and reproductive hormones intersect.

What We Can Do About It

The goal is not to eliminate stress. That is unrealistic. The goal is to increase resilience and restore balance.

This may include:

• Stabilizing blood sugar through balanced meals
• Supporting adrenal function with targeted nutrients
• Optimizing sleep quality
• Assessing thyroid and reproductive hormone balance
• Reducing inflammatory load
• Incorporating nervous system regulation practices

When progesterone and cortisol regain balance, women often notice improvements in sleep, mood, cycle regularity, and overall stress tolerance.

Ready to Support Your Stress and Hormones?

If you are noticing increased stress sensitivity, sleep disruption, PMS, cycle changes, or fatigue, it may be time to look deeper. Let’s work together to identify where cortisol and reproductive hormones may be out of sync and create a personalized plan to restore balance.

References

Chrousos GP. Stress and disorders of the stress system. Nat Rev Endocrinol. 2009 Jul;5(7):374-81. doi: 10.1038/nrendo.2009.106. Epub 2009 Jun 2. PMID: 19488073.

Nepomnaschy, P. A., et al. (2004). Stress and female reproductive function. Annals of the New York Academy of Sciences, 1032, 135–146.

Gore IR, Gould E. Developmental and adult stress: effects of steroids and neurosteroids. Stress. 2024 Jan;27(1):2317856. doi: 10.1080/10253890.2024.2317856. Epub 2024 Apr 2. PMID: 38563163; PMCID: PMC11046567.

Viau, V. (2002). Functional cross talk between the hypothalamic-pituitary-gonadal and adrenal axes. Journal of Neuroendocrinology, 14(6), 506–513.

Whirledge, S., & Cidlowski, J. A. (2013). A role for glucocorticoids in stress-impaired reproduction. Reproduction, 146(5), R141–R155.

Woods, N. F., et al. (2008). Endocrine changes during the menopausal transition. Endocrine Reviews, 29(1), 47–67.

For many, this frustrating scenario is far more common than true hormone deficiency. Emerging research points to a deeper, often overlooked issue: hormone receptor dysfunction.

In simple terms, your hormones may be present, but your cells may not be responding. Understanding hormone receptors helps explain why conventional lab results don’t always match how a patient feels and why focusing solely on hormone levels can miss the real root cause.

Why Receptors Matter More Than Levels

Hormones are chemical messengers. They travel through the bloodstream carrying instructions that influence metabolism, mood, growth, inflammation, and reproduction. But hormones do not act independently. Their effects depend entirely on whether they can bind to functional receptors on or inside cells.

Hormone receptors are specialized proteins that recognize specific hormones. When a hormone binds to its receptor, it triggers a cascade of intracellular events that ultimately change gene expression and cellular behavior.

If receptors are impaired, blocked, inflamed, or downregulated, the message never fully gets through. The hormone may be circulating in adequate amounts, but its biological effect is diminished.

This is why normal lab values do not always equal normal hormone activity.

What It Means When Receptors Are “Offline”

Receptor dysfunction is often an adaptive response to chronic stress. The body reduces receptor sensitivity when it perceives persistent threats such as inflammation, oxidative stress, metabolic overload, or toxic exposure.

While this protective mechanism may reduce short-term damage, it can create long-term dysfunction. Cells essentially stop listening to hormonal signals, even though hormone production remains intact.

This disconnect explains why patients may experience symptoms of hypothyroidism, estrogen imbalance, or insulin resistance despite labs that appear “normal.”

Inflammation: The Silent Blocker of Hormone Signaling

Chronic, low-grade inflammation is one of the most significant disruptors of hormone receptor function.

Inflammatory cytokines interfere with receptor expression, alter receptor shape, and disrupt downstream signaling pathways. Over time, this blunts the cellular response to multiple hormones simultaneously.

Estrogen receptors are particularly sensitive to inflammatory signaling. When inflammation is present, estrogen’s ability to regulate mood, menstrual cycles, metabolism, and tissue repair may be impaired. Clinically, this can present as PMS, perimenopausal symptoms, breast tenderness, or mood instability even when estrogen levels are within range.

Thyroid hormone signaling is also heavily influenced by inflammation. Inflammatory stress can reduce the conversion of T4 to active T3, impair transport of thyroid hormone into cells, and decrease receptor responsiveness. This helps explain why patients may experience fatigue, cold intolerance, weight gain, or brain fog despite normal TSH and free T4 values.

Insulin resistance is perhaps the clearest example of receptor dysfunction. Chronic inflammation and repeated insulin exposure cause cells to downregulate insulin receptors. Blood sugar may remain normal early on, but insulin levels rise and metabolic efficiency declines. Long before glucose becomes abnormal, cellular insulin signaling is already impaired.

Toxin Load and Endocrine Disruptors: Hijacking Hormone Communication

Environmental toxin exposure plays a significant role in receptor dysfunction. Many chemicals encountered in modern life act as endocrine disruptors, meaning they interfere directly with hormone signaling.

These compounds can mimic natural hormones and bind to receptors incorrectly, block hormone binding altogether, or alter gene expression related to receptor production. Some also increase inflammatory signaling around receptors, compounding the problem.

Common sources of endocrine-disrupting compounds include plastics, pesticides, herbicides, personal care products, household cleaners, and contaminated air and water. Over time, cumulative exposure places a significant burden on the body’s detoxification and signaling systems.

Importantly, these effects can occur even when hormone production remains normal, leading to symptoms without obvious abnormalities on standard lab tests.

Why Normal Labs Don’t Guarantee Functional Hormone Activity

Most conventional hormone testing measures circulating hormone levels in the blood. These tests do not assess whether hormones are reaching target tissues, binding effectively to receptors, or triggering appropriate cellular responses.

Standard labs do not evaluate receptor sensitivity, inflammatory interference with signaling, intracellular hormone activity, or metabolic context. From a clinical perspective, this is like confirming that a message was sent but never checking whether it was received or acted upon.

This disconnect explains why some patients do not respond well to hormone replacement therapy, why increasing doses can sometimes worsen symptoms, and why individuals may feel dismissed when told their labs are “fine.”

The issue is not imagined. It is happening at the cellular level.

Signs That Hormone Receptor Dysfunction May Be Present

While no single symptom confirms receptor impairment, certain patterns raise suspicion. These include persistent hormone-related symptoms despite normal labs, poor or inconsistent response to hormone therapy, symptom flares during periods of stress or illness, coexisting metabolic or inflammatory conditions, and heightened sensitivity to environmental exposures.

Functional assessment focuses on patterns, timelines, and system interactions rather than isolated lab values.

How to Improve Hormone Receptor Sensitivity

The encouraging reality is that hormone receptor function is dynamic and often reversible when underlying stressors are addressed.

Reducing systemic inflammation is foundational. Anti-inflammatory dietary patterns, blood sugar stabilization, omega-3 fatty acids, polyphenol-rich plant foods, and gut health support all help restore receptor responsiveness by lowering inflammatory signaling.

Addressing metabolic stress is equally important. Improving insulin sensitivity through balanced nutrition, resistance training, regular movement, adequate protein intake, and restorative sleep enhances overall hormone signaling. Insulin plays a central regulatory role in estrogen and thyroid receptor activity.

Supporting detoxification pathways reduces receptor interference. This includes adequate dietary fiber to support hormone clearance, liver-supportive nutrients, hydration, regular sweating through movement when appropriate, and minimizing ongoing exposure to environmental toxins. Functional detoxification is about efficiency, not extremes.

Micronutrient sufficiency is essential for receptor function. Minerals such as magnesium, zinc, and selenium, along with B vitamins and vitamin D, are critical for receptor structure, hormone binding, and intracellular signaling. Deficiencies can blunt hormone response even when circulating levels are adequate.

Regulating the stress response is another key lever. Chronic cortisol elevation directly downregulates hormone receptors. Nervous system regulation, consistent sleep-wake cycles, appropriate exercise intensity, and mind-body practices help restore cellular sensitivity to hormonal signals.

When hormones are used therapeutically, a functional approach emphasizes strategic, individualized use rather than aggressive dosing. In many cases, improving receptor sensitivity before initiating or escalating hormone therapy leads to better outcomes and fewer side effects.

The Bottom Line

Hormone health is not just about how much hormone the body produces. It is about whether cells can hear and respond to those signals.

You can have adequate estrogen, thyroid hormone, and insulin and still feel unwell if receptors are inflamed, blocked, or desensitized. By addressing inflammation, toxin burden, metabolic health, nutrient status, and stress physiology, we can move beyond chasing lab numbers and toward restoring true biological function.

Want personalized support?

Book a consultation to discuss your symptoms, questions, or goals and explore what may be most helpful for you.

References

Kabir ER, Rahman MS, Rahman I. A review on endocrine disruptors and their possible impacts on human health. Environ Toxicol Pharmacol. 2015 Jul;40(1):241-58. doi: 10.1016/j.etap.2015.06.009. Epub 2015 Jun 9. PMID: 26164742.

Hotamisligil, G. S. (2017). Inflammation, metaflammation and immunometabolic disorders. Nature, 542(7640), 177–185.

Mullur, R., Liu, Y. Y., & Brent, G. A. (2014). Thyroid hormone regulation of metabolism. Physiological Reviews, 94(2), 355–382.

Musso, G., Gambino, R., & Cassader, M. (2011). Interactions between gut microbiota and host metabolism in insulin resistance. Clinical Science, 121(4), 159–172.

Rochester, J. R. (2013). Bisphenol A and human health: A review of the literature. Reproductive Toxicology, 42, 132–155.Shoelson, S. E., Lee, J., & Goldfine, A. B. (2006). Inflammation and insulin resistance. Journal of Clinical Investigation, 116(7), 1793–1801.

Many people struggle to get out of bed in the morning, only to spend their day juggling work, kids, sports practices, dinner, errands, and housework. As a society, we are continuously burning the candle at both ends, which leaves us burnt out and exhausted. Weekends, once a time for relaxation and unwinding, have become just as busy. Over 500,000 Americans suffer from chronic fatigue syndrome, and millions more endure severe exhaustion or adrenal dysfunction.

Understanding the HPA Axis

The HPA Axis refers to the communication and interaction between the hypothalamus (H) and pituitary (P) in the brain, and the adrenal glands (A) located atop the kidneys. This system plays a crucial role in our response to stress, regulating various bodily functions, including the immune response, digestion, energy usage, and mood stability.

HPA Axis Dysregulation

HPA Axis Dysregulation occurs when there is dysfunctional or dysregulated communication between the brain’s endocrine glands and the adrenal glands. This can manifest as either a reduced or increased output of adrenal hormones or an alteration in their daily pattern. Key adrenal hormones, such as cortisol and DHEA, are significantly affected.

Symptoms of HPA Axis Dysregulation

HPA Axis Dysregulation can present with a variety of symptoms, including:

• Morning fatigue
• Craving salty or fatty foods
• Anxiety
• Insomnia and other sleep concerns
• Muscle aches
• Increased irritability
• Afternoon energy slumps
• Craving caffeine and sweet foods after large meals
• Feeling unable to function without caffeine
• Decreased ability to recover after exercise
• Midsection weight gain

Causes of HPA Axis Dysregulation

This condition can develop suddenly or as a result of prolonged and repeated stress. Sources of stress can be diverse and may include:

• Recurrent illness or disease
• Pharmaceuticals such as steroids, opioids, antidepressants, and immune suppressants
• Physical stress from injury, diet, surgery, or substance addiction
• Emotional stress from relationships, financial insecurity, or significant life changes
• Environmental stress from toxins, and chemical pollution

The Impact of Stress on the Adrenals

The adrenal glands produce hormones that are essential for life, including cortisol, adrenaline, and aldosterone. Under chronic stress, the adrenals can become overworked, leading to what is often referred to as adrenal fatigue or adrenal dysfunction. This condition is characterized by the insufficient production of adrenal hormones, particularly cortisol.

Chronic Fatigue and Adrenal Dysfunction

Chronic fatigue syndrome (CFS) is a complex disorder characterized by extreme fatigue that cannot be explained by any underlying medical condition. CFS is closely linked with adrenal dysfunction, where the body’s ability to produce adequate cortisol in response to stress is impaired.

The Normal Daily Cortisol Pattern

Under normal circumstances, cortisol levels follow a daily pattern: peaking in the early morning to help us wake up and gradually decreasing throughout the day. This pattern supports various bodily functions, including metabolism, immune response, and energy levels. However, in HPA Axis Dysregulation, this pattern can be disrupted, leading to abnormal cortisol levels that contribute to symptoms of fatigue and stress.

Supporting the HPA Axis and Adrenals

Thankfully, there are supplements and lifestyle modifications that can help support the HPA Axis and adrenal health, helping to restore energy, stamina, and a sense of purpose.

Lifestyle Tips and Tricks

Supporting your Cortisol Awakening Response (CAR) is crucial for maintaining healthy cortisol levels. Here are some effective lifestyle tips:

Morning Sunlight in Your Eyes

Exposing your eyes to morning sunlight stimulates the blue light receptors in the pineal gland, which helps to regulate proper cortisol levels and establish a healthy CAR.

Exercising in the Morning

Morning exercise helps get your blood moving, aiding in the peaking of cortisol levels and kickstarting your thyroid gland into action.

Cold Shower Rinse

Finishing your shower with a 30-second cold water rinse pushes warm blood back into your core vital organs, warming them up and energizing them for the day.

Full Routine

Establishing a consistent wake-up and bedtime routine supports your hormonal balance and metabolic health by maintaining a regular rhythm.

Daily Deep Belly Breathing and Meditation

Studies show that practicing deep diaphragmatic belly breathing and meditation for 10-20 minutes daily can significantly shift cortisol levels within just one month. These practices promote relaxation and reduce stress, supporting adrenal health.

Herbal and Supplement Support

There are various herbs and supplements that can support the HPA Axis and help manage adrenal dysfunction:

• Ashwagandha: An adaptogen that helps balance cortisol levels and reduce stress.
• Rhodiola Rosea: Supports the body’s resistance to stress and fatigue.
• Holy Basil: Known for its calming effects and ability to lower cortisol.
• Magnesium: Essential for adrenal health and overall relaxation.
• Vitamin B Complex: Supports energy production and adrenal function.

As we navigate the demands of modern life, it’s crucial to recognize the impact of chronic stress on our adrenals and HPA Axis. Incorporating lifestyle changes such as morning sunlight exposure, regular exercise, cold showers, consistent routines, and mindfulness practices, along with herbal and nutritional support, can make a significant difference in managing stress and supporting adrenal function. If you suspect you may be experiencing HPA Axis Dysregulation, get in touch with me to develop a personalized plan for optimal health!

References

1. Bornstein, S. R., & Chrousos, G. P. (2017). Adrenocortical Dysfunction and Chronic Fatigue Syndrome. Endocrinology and Metabolism Clinics of North America, 46(3), 661-673.
2. Nieman, L. K. (2016). Adrenal insufficiency. Endocrinology and Metabolism Clinics of North America, 45(1), 63-75.
3. Raison, C. L., & Miller, A. H. (2003). When not enough is too much: the role of insufficient glucocorticoid signaling in the pathophysiology of stress-related disorders. American Journal of Psychiatry, 160(9), 1554-1565.
4. Wurtman, R. J., Axelrod, J., & Phillips, L. S. (1964). The Pineal Gland and Stress. New England Journal of Medicine, 270, 1315-1322.
5. Gerbarg, P. L., & Brown, R. P. (2015). Neurobiology and Neurophysiology of Breath Practices in Psychiatric Care. The Psychiatric Clinics of North America, 36(1), 121-140.

In our youth, hormones often surge as we near adulthood. But the opposite happens as we age. Some hormone receptors become less sensitive, and the production of others slows down. These hormone changes can impact well-being in many ways, from metabolism to mood to libido. Fortunately, making conscious choices to support hormonal changes results in happier, more active aging.

Hormone Changes in Females

Many females start to experience hormonal changes in their mid-40s, some as early as their mid-30s, when their bodies produce less estrogen and progesterone. In response, the pituitary gland produces more follicle-stimulating hormone (FSH). 

This perimenopausal stage can last for months or years as hormones fluctuate. 

Women in perimenopause experience a wide array of symptoms that are also present during menopause, including. 

• Depression
• Loss of libido
• “Foggy brain”
• Weight gain
• Hot flashes
• Night sweats
• Insomnia
• Vaginal dryness
• Increased perspiration
• Increased urination
• Irritability similar to PMS
• Anxiety
• Increased abdominal fat

Unfortunately, for many women perimenopause occurs at a time of life that is marked by career and family stressors. The hormonal fluctuations of perimenopause can make it harder to cope with stress. It’s important to remember that these changes are a natural part of life, and don’t represent any failure.

As women journey through perimenopause, their periods may become less frequent or less predictable. Some women experience heavier periods. Many start to experience hot flashes as menopause draws closer.

Menopause is defined as starting one year after the last menstrual period. The average age is 52 years, but there is a wide range. Studies show that we’re more likely to go through menopause around the same age as our mothers, but this isn’t always the case since other factors come into play. Smokers, for example, enter menopause a year or two years earlier on average, as do women who haven’t given birth.

After menopause, women experience an increased risk of several major health problems, since they’ve lost the protective effect of female hormones. 

The risk of cardiovascular disease rises quickly in menopause, and women who enter menopause earlier have a higher lifetime risk. Many women may notice a marked increase in their cholesterol levels and blood pressure, despite no change in lifestyle. This is due to the hormonal shifts of menopause. 

After menopause, women can lose up to 20% of their bone mass, which increases the risk of fractures, and half of post-menopausal women develop osteoporosis. 

Male Hormone Changes

Menopause has long been a taboo topic, but public awareness has grown markedly over the last few years as more people open up about its effects.

Males, however, still face a lack of information about the effect of aging on their hormone levels. Although many males aren’t aware, they too experience a form of menopause, often called andropause.  

Andropause happens when testosterone and other androgens start to decline. Although testosterone drops about 1% after the age of around 30, the effects of this decline start to be more noticeable typically around the age of 50.

For some men, the testes stop producing hormones. This condition is called hypogonadism. It can affect men of any age, and is more likely to occur in males with diabetes or obesity.

 The effects of declining testosterone include:

• Increased fatigue
• Unexplained weight gain
• Loss of libido
• Depression and other mood changes.
• Unwanted breast growth
• A decline in confidence
• Poor concentration
• Erectile dysfunction
• Loss of muscle mass

As with females, the drop in hormone levels leads to an increased risk of heart disease and osteoporosis. Men are also at risk of osteoporosis as they age. 

Natural Support for Hormonal Changes

We can’t avoid aging – but we can take proactive steps to slow its impact on our hormonal balance. Here are some key points that support hormonal changes. 

Hormone Support for Females 

• Exercise. The many, well-documented benefits of exercise become even more pronounced as we age. For women, increasing muscle mass can ease menopause symptoms, including reducing the frequency and severity of hot flashes.
  • Strength training helps fight sarcopenia, which is age-related loss of muscle. It also helps build bone mass to fight osteoporosis. If you’ve never lifted weights before, it’s not too late to start. It’s important to start with proper form to avoid injury, so it’s worth investing in a certified instructor at the beginning. 
  • Cardiovascular activity will fight the health impacts of declining estrogen levels by reducing cholesterol levels and blood pressure. Weight-bearing cardio builds bone mass. 
  • To reduce the risk of injury and increase your odds of sticking to an exercise routine,  it’s also important to incorporate flexibility and balance training, like yoga or pilates, in any exercise rotation. These can also improve your proprioception, which is the sense of where your body is in space and an important factor in fall prevention. 

• Stress management is also a vital part of managing menopause symptoms. Activities like yoga, deep breathing, mindfulness, and meditation can make it easier to navigate hormonal shifts on a daily basis. Doing things you love, taking time off, and finding time to simply relax are a must for stress management!

It’s also important to avoid harmful ways of coping with stress, like excessive alcohol consumption. Studies have shown that drinking alcohol may even exacerbate menopausal symptoms. 

• Get enough sleep.  A good night’s sleep is important for hormone regulation, but hormonal changes also make it hard to get enough! Up to 60% of women report sleep difficulties as they age, with frequent waking being the most common complaint. Prioritize sleep and follow a regular bedtime routine, avoiding alcohol, intense exercise, and electronic devices as you wind down. If you do wake at night, try not to sneak a look at your phone! The blue light affects melatonin production. 

• Eat for healthy hormones. Eating plenty of protein helps fight muscle loss and support bone density, so it’s recommended that women increase their protein intake as they age. Studies have also found that women who eat a lot of whole grains have, on average, fewer menopausal symptoms, so choose brown rice, quinoa, kamut, oats, and similar grains over more processed options. Phytoestrogens are natural substances that have a similar cellular structure to estrogen. Foods high in phytoestrogens include chickpeas, soybeans, flax seeds, tofu, many kinds of berries, and green tea. Although more research needs to be done, studies have found phytoestrogens can alleviate the risk of cardiovascular problems and osteoporosis.

• Talk to a professional about herbal remedies. For centuries, women have relied on herbal remedies to help with changing hormones. Many herbal remedies can have side effects or unintended interactions, so be sure to run any you are interested in past a healthcare practitioner. Some popular herbal remedies include black cohosh, red clover, and evening primrose.

• Emphasize calcium and vitamin D. Your bones need extra support as you age, so need to focus on getting enough calcium. If you avoid dairy, other good sources include leafy greens like spinach, tofu, and sardines. As you get older, your body’s ability to absorb vitamin D from the sun declines. Many women find they have to supplement to get enough. Good sources include eggs, cod liver oil, and oily fish.

• Bioidentical Hormone Replacement Therapy: The chemical structure of bioidentical hormones is identical to that of the hormones your body produces naturally. The hormones are derived from plants and can be produced in a factory or by a compounding pharmacist. The most commonly prescribed types of bioidentical hormones are testosterone, estrogen, and progesterone. These hormones are delivered to the body in many forms, including suppositories, sprays, injections, gels, and pills. Both men and women may benefit from bioidentical hormone therapy. Women often start when they enter the perimenopause years to help maintain hormonal balance.

Hormone Support for Males 

For males as well, a balanced and healthy lifestyle that includes proper nutrition, regular exercise, and adequate sleep can contribute significantly to maintaining optimal hormone levels and overall well-being. Here are some key steps.

• Follow a diet for testosterone production. The key element is focusing on natural, whole foods. Evidence suggests that overly processed foods can harm testosterone production. 

Some foods help maintain healthy hormone levels in males. Focus on:

• Foods high in vitamin D, such as eggs and fatty fish. Men with low levels of vitamin D are more likely to have low testosterone. 
• Good sources of zinc, such as shellfish, organic meat, and nuts. 
• Foods that contain magnesium, like dark chocolate, nuts, tofu, and whole grains. 
• Healthy fats in avocados, fatty fish, and olive oil. Some studies have found that low-fat diets can harm testosterone levels, but when you add fat, focus on the healthier options. 

• Lift heavy things. Studies have found that strength training is more helpful for maintaining testosterone levels than hormone therapy. For men, heavy weights are important, as well as consistency with cardio activity. But it’s equally important not to overdo it – overtraining is also associated with lower testosterone levels. If you’re not sure about the right program for you, be sure to talk to a trainer.

• Look into supplement support. There are a lot of scams out there when it comes to increasing testosterone, so be sure to work with a healthcare practitioner for tailored, high-quality recommendations. Some supplements that scientific research has proved to help with testosterone include ashwagandha, pine bark extract, and Malaysian Ginseng.

• Consistent sleep schedules. Low testosterone levels can lead to insomnia, but sleep is important to maintain hormonal balance. Try to maintain a consistent sleep schedule and reduce your stress levels when possible. Adopt positive coping mechanisms.

• Avoid heavy alcohol consumption. Believe it or not, your testosterone levels can drop within 30 minutes of consuming an alcoholic drink. For men, heavy drinking is defined as more than 15 drinks a week. Try keeping tabs on your drinking for a week to see where you fall. The damage from alcohol can be reversed once you quit.

Age-related hormonal changes are a fact of life – but they don’t have to slow you down! If you’re experiencing any, schedule your consultation today!

Sources

National Library of Medicine, “Postmenopausal Syndrome,” https://www.ncbi.nlm.nih.gov/books/NBK560840/

Reuters, “Menopause age related to when mom went through it,” https://www.reuters.com/article/health-us-menopause-age-related-idUKTRE74O7JY20110525/

Circulation, “Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association,” https://www.ahajournals.org/doi/10.1161/CIR.0000000000000912

Endocrine Society, “Menopause and Bone Loss,” https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss

Goodale T, Sadhu A, Petak S, Robbins R. Testosterone and the Heart. Methodist Debakey Cardiovasc J. 2017 Apr-Jun;13(2):68-72. doi: 10.14797/mdcj-13-2-68. PMID: 28740585; PMCID: PMC5512682.

Greendale GA, Sternfeld B, Huang M, Han W, Karvonen-Gutierrez C, Ruppert K, Cauley JA, Finkelstein JS, Jiang SF, Karlamangla AS. Changes in body composition and weight during the menopause transition. JCI Insight. 2019 Mar 7;4(5):e124865. doi: 10.1172/jci.insight.124865. PMID: 30843880; PMCID: PMC6483504.

Tandon VR, Sharma S, Mahajan A, Mahajan A, Tandon A. Menopause and Sleep Disorders. J Midlife Health. 2022 Jan-Mar;13(1):26-33. doi: 10.4103/jmh.jmh_18_22. Epub 2022 May 2. PMID: 35707298; PMCID: PMC9190958.

 Daley AJ, Stokes-Lampard HJ, Macarthur C. Exercise to reduce vasomotor and other menopausal symptoms: a review. Maturitas. 2009 Jul 20;63(3):176-80. doi: 10.1016/j.maturitas.2009.02.004. Epub 2009 Mar 13. PMID: 19285813.

Fung TT, Meyer HE, Willett WC, Feskanich D. Protein intake and risk of hip fractures in postmenopausal women and men age 50 and older. Osteoporos Int. 2017 Apr;28(4):1401-1411. doi: 10.1007/s00198-016-3898-7. Epub 2017 Jan 10. PMID: 28074249; PMCID: PMC5357457.

P. R. E. S. Noll, C. A. S. Campos, C. Leone, J. Zangirolami-Raimundo, M. Noll, E. C. Baracat, J. M. Soares Júnior & I. C. E. Sorpreso (2021) Dietary intake and menopausal symptoms in postmenopausal women: a systematic review, Climacteric, 24:2, 128-138, DOI: 10.1080/13697137.2020.1828854

I. J. Rowe & R. J. Baber (2021) The effects of phytoestrogens on postmenopausal health, Climacteric, 24:1, 57-63, DOI: 10.1080/13697137.2020.1863356

Kanadys W, Barańska A, Błaszczuk A, Polz-Dacewicz M, Drop B, Kanecki K, Malm M. Evaluation of Clinical Meaningfulness of Red Clover (Trifolium pratense L.) Extract to Relieve Hot Flushes and Menopausal Symptoms in Peri- and Post-Menopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 Apr 11;13(4):1258. doi: 10.3390/nu13041258. PMID: 33920485; PMCID: PMC8069620.

Kazemi F, Masoumi SZ, Shayan A, Oshvandi K. The Effect of Evening Primrose Oil Capsule on Hot Flashes and Night Sweats in Postmenopausal Women: A Single-Blind Randomized Controlled Trial. J Menopausal Med. 2021 Apr;27(1):8-14. doi: 10.6118/jmm.20033. PMID: 33942584; PMCID: PMC8102809.

Kurniawan AL, Hsu CY, Chao JC, Paramastri R, Lee HA, Lai PC, Hsieh NC, Wu SV. Association of Testosterone-Related Dietary Pattern with Testicular Function among Adult Men: A Cross-Sectional Health Screening Study in Taiwan. Nutrients. 2021 Jan 18;13(1):259. doi: 10.3390/nu13010259. PMID: 33477418; PMCID: PMC7830687.

Chen C, Zhai H, Cheng J, Weng P, Chen Y, Li Q, Wang C, Xia F, Wang N, Lu Y. Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis. J Clin Endocrinol Metab. 2019 Aug 1;104(8):3148-3156. doi: 10.1210/jc.2018-01874. PMID: 30896763.

Maggio M, Ceda GP, Lauretani F, Cattabiani C, Avantaggiato E, Morganti S, Ablondi F, Bandinelli S, Dominguez LJ, Barbagallo M, Paolisso G, Semba RD, Ferrucci L. Magnesium and anabolic hormones in older men. Int J Androl. 2011 Dec;34(6 Pt 2):e594-600. doi: 10.1111/j.1365-2605.2011.01193.x. Epub 2011 Jun 15. PMID: 21675994; PMCID: PMC4623306.

IDEA, “Andropause: Man’s Problem for the Ages,” https://www.ideafit.com/personal-training/andropause/

Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.

Henkel RR, Wang R, Bassett SH, Chen T, Liu N, Zhu Y, Tambi MI. Tongkat Ali as a potential herbal supplement for physically active male and female seniors–a pilot study. Phytother Res. 2014 Apr;28(4):544-50. doi: 10.1002/ptr.5017. Epub 2013 Jun 11. PMID: 23754792

Duca Y, Aversa A, Condorelli RA, Calogero AE, La Vignera S. Substance Abuse and Male Hypogonadism. J Clin Med. 2019 May 22;8(5):732. doi: 10.3390/jcm8050732. PMID: 31121993; PMCID: PMC6571549.

In the pursuit of optimum health, it’s essential to recognize that your efforts might be sabotaged by common culprits known as hormone disruptors. These disruptors, often encountered in your everyday routines, have the potential to throw off the intricate balance of hormones, creating a ripple effect throughout your body.

In this blog, we will dive into the world of common hormone disruptors, shedding light on the major players that could be working against your health goals.

8 Common Hormone Disruptors You Need To Know

These disruptors affect the hormonal balance when they mimic, block, or disrupt the normal functioning of your hormones. They can bind to your hormone receptors, disrupting the information chain regulating hormone production. 

It’s hard to avoid some of these, but knowledge is an important first step in avoiding or minimizing your exposure!

• Pesticides and herbicides. Harmful pesticides are found in up to 75% of non-organic produce grown in the U.S. 
• Bisphenol A. Commonly known as BPA, this synthetic compound lines food and drink containers.
• Parabens. Also synthetic compounds, parabens are used as preservatives in many cosmetic and body care products. 
• Phthalates. These man-made chemicals are all around us! They’re found in things like soaps, shampoo, nail polish, body lotion, toys, and food and beverage packaging. 
• Perfluoroalkyl substances (PFAS). These are added to products to increase their resistance to water and grease.
• Stress. Your stress response raises your level of the hormone cortisol, which has a domino effect on your other hormones. 
• Poor sleep. Not getting enough high-quality sleep affects your body’s ability to regulate stress hormones like cortisol and the hormones that control your appetite, ghrelin and leptin. 
• Lack of exercise. A sedentary lifestyle also impacts hormone regulation. Not getting enough movement in your day can lead to reduced insulin sensitivity, altered levels of growth hormone and cortisol, and disruptions in the balance of estrogen and progesterone. 

The Impact Of Hormone Disruptors

The effects of hormone imbalances are far-reaching. Here are some of the major impacts:

• Endocrine system disruption. Your endocrine system is a complex network of glands that secrete hormones, including insulin, stress hormones like cortisol, adrenaline, thyroid hormones, estrogen, progesterone, and testosterone.
• Thyroid dysfunction. Hormone disruptors can compete with thyroid hormone at receptor sites, interfering with thyroid hormone synthesis. The result is thyroid dysfunction, which leads to conditions like hyperthyroidism or hypothyroidism. 
• Reproductive system issues. Estrogen, progesterone, and testosterone are also vulnerable to dysfunction. BPA, for example, has a similar structure to estradiol, a type of estrogen, so BPA binds to estrogen receptors. Phytoestrogens, found in many soy products, can also disrupt estrogen in some people. When hormone disruptors attach to sex hormone receptors, the normal functioning of estrogen or testosterone in the body is disrupted. This can lead to infertility and other reproductive issues. 
• Metabolic dysfunction. One notable effect of hormone disruption is the impact on metabolism. Many hormones impact your metabolism, and disturbances can lead to serious health issues like obesity, nonalcoholic fatty liver disease, and diabetes. Recent studies have found that exposure to hormone disruptors may be a strong risk factor for obesity. Although more research needs to be done, findings suggest that these disruptors impact energy balance, basal metabolic rate, gut microbiota, and hormonal control, all leading our body to store calories, and disrupting appetite regulation. 

Avoiding The Impact Of Hormone Disruptors

After reading the above sections, it may seem like hormone disruptors are all around us. But knowledge is power. Now that you know what to avoid, you can take some simple steps to reduce your exposure. As a bonus, these steps will all lead to a healthier you!

1 – Hormone-friendly dietary changes 

Careful food choices are one of the most important things you can do to reduce the impact of hormone disruptors such as pesticides and BPA.

• Choose organic food whenever possible. More and more organic food is available! About 4% of U.S. total grocery sales is organic food. Even when buying organic, be sure to wash all produce. 
• Eat less processed foods. Try to focus on the outer edges of the grocery store, and avoid the packaged and processed foods in the middle. Studies have found that ingredients found in overly processed foods interfere with hormone regulation. 
• Don’t store food in plastic containers. Plastic containers can expose your food to hormone disruptors like BPA, so look for glass or metal containers. As well, if you buy canned soups or beans, look for BPA-free containers. 

2 – Better personal care products

There’s a growing market for natural personal care products, so you have many opportunities to find products without phthalates, parabens, or BPA. One report found that people who use natural body care and beauty products have better overall health than people who don’t.

Not sure where to start? You can find ratings for hundreds of products on the Environmental Working Group site. 

3 – Optimize your environment

From the air you breathe to the water you drink, look to minimize contaminants and pollution wherever possible.

• Invest in an air purifier. With more of North America experiencing smoky summers from wildfires, this is more important than ever. Air purifiers with HEPA filters are often the most effective. 
• Filter drinking water. Bottled water often contains harmful microplastics, so your best bet is to use a high-quality filter for the water you drink. If you used a filtered water jug, follow directions on how often to change the filter. 
• Take a look at your cleaning supplies. The things you use to clean your home may not be so “clean” after all – up to 75% of cleaning products contain at least one harmful substance. Look for products labeled “green” and investigate do-it-yourself alternatives. You’d be surprised by how many things baking soda, lemon juice, or soap can get clean. 

4 – Healthy stress management and proper sleep routine

Chronic stress heightens vulnerability to hormone disruption, emphasizing the importance of integrating stress reduction techniques into daily life. Practices like yoga and meditation play a pivotal role in regulating the body’s stress response, effectively managing stress hormone levels. Simultaneously, ensuring good sleep is paramount for hormonal balance, as disrupted sleep patterns can impact hunger-regulating hormones and disturb the delicate equilibrium between cortisol and melatonin. By incorporating mindfulness activities and prioritizing quality sleep, you can fortify your body against the adverse effects of chronic stress, fostering an environment conducive to optimal hormone production and balance.

5 – Move, move, move!

Regular exercise plays a pivotal role in supporting proper hormone production and balance. Physical activity stimulates the endocrine system, prompting the release of hormones such as cortisol, insulin, and growth hormone. Engaging in aerobic exercise, strength training, or a combination of both has been shown to enhance insulin sensitivity, helping to regulate blood sugar levels and prevent insulin resistance. Moreover, exercise promotes the release of endorphins, the body’s natural mood enhancers, which can contribute to reduced stress and anxiety. Additionally, consistent physical activity is linked to improved sleep quality, indirectly influencing hormonal balance by supporting the body’s circadian rhythm. Overall, a well-rounded and moderate exercise routine is a powerful tool for maintaining proper hormone production and fostering overall health.

By understanding where common hormone disruptors are found, how to avoid them, and how to minimize their impact by optimizing your hormone function, you can empower yourself to make informed choices that support hormonal balance and overall well-being.

If you’d like some help with finding your ideal balance or more information on hormone health, schedule your FREE Discovery Call with me today!

Sources

Environmental Working Group, “Shopper’s Guide to Pesticides in Produce,” https://www.ewg.org/foodnews/summary.php

Heindel JJ, Blumberg B, Cave M, Machtinger R, Mantovani A, Mendez MA, Nadal A, Palanza P, Panzica G, Sargis R, Vandenberg LN, Vom Saal F. Metabolism disrupting chemicals and metabolic disorders. Reprod Toxicol. 2017 Mar;68:3-33. doi: 10.1016/j.reprotox.2016.10.001. Epub 2016 Oct 17. PMID: 27760374; PMCID: PMC5365353.

Robles-Matos N, Artis T, Simmons RA, Bartolomei MS. Environmental Exposure to Endocrine Disrupting Chemicals Influences Genomic Imprinting, Growth, and Metabolism. Genes (Basel). 2021 Jul 28;12(8):1153. doi: 10.3390/genes12081153. PMID: 34440327; PMCID: PMC8393470.

Rancière F, Lyons JG, Loh VH, Botton J, Galloway T, Wang T, Shaw JE, Magliano DJ. Bisphenol A and the risk of cardiometabolic disorders: a systematic review with meta-analysis of the epidemiological evidence. Environ Health. 2015 May 31;14:46. doi: 10.1186/s12940-015-0036-5. PMID: 26026606; PMCID: PMC4472611.

Amir S, Shah STA, Mamoulakis C, Docea AO, Kalantzi OI, Zachariou A, Calina D, Carvalho F, Sofikitis N, Makrigiannakis A, Tsatsakis A. Endocrine Disruptors Acting on Estrogen and Androgen Pathways Cause Reproductive Disorders through Multiple Mechanisms: A Review. Int J Environ Res Public Health. 2021 Feb 4;18(4):1464. doi: 10.3390/ijerph18041464. PMID: 33557243; PMCID: PMC7913912.

National Institute of Environmental Health Sciences, “Endocrine Disruptors,” https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm)

Heindel JJ, Blumberg B. Environmental Obesogens: Mechanisms and Controversies. Annu Rev Pharmacol Toxicol. 2019 Jan 6;59:89-106. doi: 10.1146/annurev-pharmtox-010818-021304. Epub 2018 Jul 25. PMID: 30044726; PMCID: PMC6559802.

Fung TT, Hu FB, Barbieri RL, Willett WC, Hankinson SE. Dietary patterns, the Alternate Healthy Eating Index and plasma sex hormone concentrations in postmenopausal women. Int J Cancer. 2007 Aug 15;121(4):803-9. doi: 10.1002/ijc.22728. PMID: 17455249.

Gillco Ingredients, Organic Food Statistics That May Surprise You, https://gillco.com/2022/07/20/organic-food-statistics-that-may-surprise-you/

Fung TT, Hu FB, Barbieri RL, Willett WC, Hankinson SE. Dietary patterns, the Alternate Healthy Eating Index and plasma sex hormone concentrations in postmenopausal women. Int J Cancer. 2007 Aug 15;121(4):803-9. doi: 10.1002/ijc.22728. PMID: 17455249.

Dodson RE, Boronow KE, Susmann H, Udesky JO, Rodgers KM, Weller D, Woudneh M, Brody JG, Rudel RA. Consumer behavior and exposure to parabens, bisphenols, triclosan, dichlorophenols, and benzophenone-3: Results from a crowdsourced biomonitoring study. Int J Hyg Environ Health. 2020 Sep;230:113624. doi: 10.1016/j.ijheh.2020.113624. Epub 2020 Sep 30. PMID: 33011057.

Gerster FM, Vernez D, Wild PP, Hopf NB. Hazardous substances in frequently used professional cleaning products. Int J Occup Environ Health. 2014 Jan-Mar;20(1):46-60. doi: 10.1179/2049396713Y.0000000052. PMID: 24804339; PMCID: PMC4096065.

That’s why I’m here to help you understand three possible conditions that could be contributing to your fatigue, and what you can do about them!

Three Hidden Health Conditions That Are Making You Tired 

1 – Adrenal Fatigue 

Adrenal fatigue describes a condition in which chronic stress levels have overstimulated the adrenal glands, causing them to produce inconsistent levels of cortisol (the stress hormone). 

When the adrenals are working properly, we should have a slow increase of cortisol throughout the day that then declines in the evening. However, if we are continually feeling stressed every day, our adrenals aren’t able to produce hormones effectively. 

This causes energy levels to spike at the wrong times. If you are dealing with adrenal fatigue, you may experience lethargy in the mornings and full alertness at night. 

Other symptoms of adrenal fatigue include:

• Extreme fatigue that doesn’t go away with sleep 
• Brain fog 
• Hair loss 
• Insulin resistance 
• Difficulty sleeping 
• Lightheadedness 
• Loss of appetite 
• Decreased sex drive/libido
• Moodiness and irritability
• Sweet/salty food cravings 
• Low blood pressure 
• Weight gain 

The adrenals influence many parts of the body, and their function has significant effects on your overall health. For instance, when the body produces cortisol in high amounts, other hormones are released that put important bodily functions– like digestion and immunity – on hold so that we can respond to the danger or stress. 

If you are under a great deal of stress in your life, you may be at risk of developing adrenal fatigue. Adrenal fatigue is often seen in mothers, single parents, university students, and shift workers. It can also develop during periods of financial hardship or after the loss of a loved one. 

We will all deal with multiple stressors throughout our lives, so it is important to promote healthy adrenal function so that your body is equipped to handle them. These tips will help you support an energized, vital life. As always, consult with a trusted health practitioner before implementing any new dietary or supplementation regimes. 

• Reduce stress on your mind & body. It is especially important to avoid negative thinking. Adding a meditation practice to your day may be useful if you find that you feel tired physically, but your brain is still active with stressful thoughts. And don’t forget to laugh and do something fun whenever possible!
• Adaptogenic support. Certain adaptogens, such as ashwagandha and schisandra, have been shown to reduce cortisol and improve our body’s stress response. Using these herbs in recipes or in supplement form may help relieve your adrenal strain. 
• Avoid or eliminate foods that tax the adrenals. This includes coffee, white flour, artificial sweeteners, processed meats, and inflammatory oils. 

If you are dealing with symptoms of adrenal fatigue, or chronic stress in general, it can have a significant impact on your health. Thankfully, you can improve the issue naturally by prioritizing a low-stress lifestyle and a healthy diet. 

2 – Gut Imbalance 

The source of your constant fatigue could also be inside your belly. Recent research has found a strong link between gut health and energy levels. 

Your gut is a complex system made up of millions of microbes that help you break down food, absorb nutrients, and generally keep your whole body healthy. When the balance of these microbes is off, it can have a huge impact on your energy and daily life.

You may know that serotonin, a neurotransmitter associated with sleep and mood, is produced within your gut. So, microbiome imbalances can directly impact your ability to sleep as well as your day-to-day energy and enthusiasm.

Gut imbalance can be caused by a number of things, from poor diet to heavy alcohol consumption, to antibiotic use and poor oral hygiene. Look out for these symptoms of gut imbalance that could just be the source of your sluggishness: 

• Frequently upset stomach (gas, bloating, cramping, constipation, heartburn, etc.) 
• Unintentional weight gain/loss 
• Skin irritation, like psoriasis or acne
• Food intolerances, or difficulty digesting certain foods, are linked to poor quality of gut bacteria. 

The health of your gut microbiome begins with your diet. If you want to support your gut health and your energy levels, it is important to eat a variety of colorful, whole foods and lean proteins. Here are a few foods that will help your microbiome flourish: 

• Fermented foods. Unsweetened yogurt or kefir, kimchi, sauerkraut, and miso, contain beneficial bacteria that your gut may be lacking. 
• Sip on bone broth. Bone broth contains a nutrient called glutamine which helps to maintain the function of the intestinal wall. Other nutrients in bone broth such as glycine and arginine, are anti-inflammatory and can help soothe an upset stomach. 
• Prebiotic foods. Prebiotics such as asparagus, garlic, onions, leeks, and legumes are high-fiber foods that promote the growth of good bacteria in your gut. 

Above all, avoiding ultra-processed foods and artificial sweeteners is crucial for optimal gut health and energy levels. It is also recommended to include healthy fats and protein at each meal. This helps to stabilize your blood sugar and prevent drops in energy. 

Additionally, studies have shown that exercise can have a positive impact on your gut microbiome. While this may seem daunting if you are struggling with low energy levels, you do not have to do a high-intensity workout to see the benefits. Even taking a light walk after dinner has been shown to enhance digestion.

3 – Hormonal Imbalances 

Finally, it is very common for chronic fatigue to stem from a hormonal imbalance. 

Hormones are your body’s chemical messenger system. Too much or too little of a certain hormone (even small changes!) can have noticeable effects throughout your whole body. 

Some hormone levels are meant to fluctuate throughout your lifetime – this is just a part of aging. But other changes can occur due to lifestyle or dietary factors. 

Fatigue is one of the most common symptoms of a hormonal imbalance. Having too much of the hormone progesterone can make you more tired, and if your thyroid creates too little thyroid hormone, this can also drain your energy. 

Some signs of hormonal imbalance in women include: 

• Heavy or irregular periods
• Acne on the face, chest, or upper back 
• Hair loss or thinning
• Changes in appetite or weight gain/loss
• Dry skin
• Vaginal dryness 
• Hirsutism, or excessive hair on the face, chin, or other areas of the body
• Headaches
• Night sweats 

And while it isn’t as widely recognized, men can certainly have hormonal problems too. When a man is experiencing a hormonal imbalance, he will often experience fatigue. He may also experience diminished sexual interest or performance and have difficulty maintaining muscle mass. Other symptoms may include: 

• Gynecomastia, which is the development of breast tissue
• A decrease in beard growth or body hair 
• Difficulty concentrating 
• Hot flashes 

Hormone testing can help identify whether you have a hormonal imbalance, and offer personalized advice for you to optimize your hormonal health. I can help with this!

In the meantime, here are some tips for supporting hormonal balance to help you get back to your lively, energized self: 

• Consume adequate protein at each meal. Your body needs it to produce peptide hormones, which play a role in growth, energy metabolism, appetite, stress, and reproduction.
• Exercise regularly. Physical activity can increase your hormone receptor sensitivity, meaning that it heightens the delivery of nutrients and hormone signals. Being physically active can also help boost levels of muscle-maintaining hormones that decline with age, such as testosterone, DHEA, and growth hormone. 
• Reduce your sugar intake. This may be difficult if you are dealing with fatigue and rely on sweetened foods for a quick energy boost. However, fructose often fails to stimulate the production of the fullness hormone leptin, which in turn leads to decreased calorie burn and increased weight gain.
• Consume healthy fats and vegetables. Essentially, consider following a Mediterranean-style diet to support hormonal balance. A diet rich in quality healthy fats helps prevent insulin resistance and rising cortisol levels. This includes foods such as pure MCT oil, avocados, almonds, macadamia nuts, hazelnuts, fatty fish, and extra virgin olive oil. 

Dealing with persistent fatigue can seriously impact your work performance, relationships, and overall satisfaction with life. If you are tired of feeling tired, there are many steps you can take to increase your energy levels naturally.  

If you’d like to learn more about the root cause of your fatigue – whether adrenal, gut-related, or hormonal – don’t hesitate to reach out. Together, we can create a plan to optimize your energy levels and get your vibrant life back!

SOURCES

Rosenthal TC, Majeroni BA, Pretorius R, Malik K. Fatigue: an overview. Am Fam Physician. 2008 Nov 15;78(10):1173-9. PMID: 19035066.

Boolani A, Gallivan KM, Ondrak KS, Christopher CJ, Castro HF, Campagna SR, Taylor CM, Luo M, Dowd SE, Smith ML, Byerley LO. Trait Energy and Fatigue May Be Connected to Gut Bacteria among Young Physically Active Adults: An Exploratory Study. Nutrients. 2022 Jan 21;14(3):466. doi: 10.3390/nu14030466. PMID: 35276824; PMCID: PMC8839554.

Elder GJ, Wetherell MA, Barclay NL, Ellis JG. The cortisol awakening response–applications and implications for sleep medicine. Sleep Med Rev. 2014 Jun;18(3):215-24. doi: 10.1016/j.smrv.2013.05.001. Epub 2013 Jul 5. PMID: 23835138.

James L. Wilson, Clinical perspective on stress, cortisol and adrenal fatigue, Advances in Integrative Medicine, Volume 1, Issue 2, 2014, Pages 93-96, ISSN 2212-9588,

https://doi.org/10.1016/j.aimed.2014.05.002.

Pawar, Vinod & Hugar, Shivakumar. (2012). A current status of adaptogens: Natural remedy to stress. Asian Pacific Journal of Tropical Disease. 2. S480–S490. 10.1016/S2222-1808(12)60207-2. 

Lakhan, S.E., Kirchgessner, A. Gut inflammation in chronic fatigue syndrome. Nutr Metab (Lond) 7, 79 (2010). https://doi.org/10.1186/1743-7075-7-79

Simon Carding, Kristin Verbeke, Daniel T. Vipond, Bernard M. Corfe & Lauren J. Owen (2015) Dysbiosis of the gut microbiota in disease, Microbial Ecology in Health and Disease, 26:1, DOI: 10.3402/mehd.v26.26191

Simon Carding, Kristin Verbeke, Daniel T. Vipond, Bernard M. Corfe & Lauren J. Owen (2015) Dysbiosis of the gut microbiota in disease, Microbial Ecology in Health and Disease, 26:1, DOI: 10.3402/mehd.v26.26191

Achamrah N, Déchelotte P, Coëffier M. Glutamine and the regulation of intestinal permeability: from bench to bedside. Curr Opin Clin Nutr Metab Care. 2017 Jan;20(1):86-91. doi: 10.1097/MCO.0000000000000339. PMID: 27749689.

Mailing, Lucy J.; Allen, Jacob M.; Buford, Thomas W.; Fields, Christopher J.; Woods, Jeffrey A.. Exercise and the Gut Microbiome: A Review of the Evidence, Potential Mechanisms, and Implications for Human Health. Exercise and Sport Sciences Reviews 47(2):p 75-85, April 2019. | DOI: 10.1249/JES.0000000000000183

Hamaguchi T, Tayama J, Suzuki M, Nakaya N, Takizawa H, Koizumi K, Amano Y, Kanazawa M, Fukudo S. The effects of locomotor activity on gastrointestinal symptoms of irritable bowel syndrome among younger people: An observational study. PLoS One. 2020 May 29;15(5):e0234089. doi: 10.1371/journal.pone.0234089. Erratum in: PLoS One. 2020 Dec 17;15(12):e0244465. PMID: 32470098; PMCID: PMC7259724.

Rose AJ. Role of Peptide Hormones in the Adaptation to Altered Dietary Protein Intake. Nutrients. 2019 Aug 23;11(9):1990. doi: 10.3390/nu11091990. PMID: 31443582; PMCID: PMC6770041.

Sabag A, Chang D, Johnson NA. Growth Hormone as a Potential Mediator of Aerobic Exercise-Induced Reductions in Visceral Adipose Tissue. Front Physiol. 2021 Apr 26;12:623570. doi: 10.3389/fphys.2021.623570. PMID: 33981247; PMCID: PMC8107361.

Wilcox G. Insulin and insulin resistance. Clin Biochem Rev. 2005 May;26(2):19-39. PMID: 16278749; PMCID: PMC1204764.

Imbalances occur when there is too much or too little of a hormone in the bloodstream – essentially cutting communication with the organs they deliver messages to, or sending far too many messages and mixing up signals. In some cases, even slight imbalances can cause significant changes in the body. So if you feel something is “off” with your health, know that this is not just a normal symptom you need to live with – it may be a hormone imbalance!

The good news is, that we have come a long way in functional healthcare, and once pinpointed hormone imbalances can be brought back to normal, healthy levels so that you can get back to living your healthiest and best life.

Symptoms of Hormone Imbalances

It can be difficult to tell whether symptoms are caused by hormonal imbalance or another underlying issue. For instance, fatigue could be caused by lifestyle factors, or it could be due to an excess of the hormone progesterone. That’s why hormone testing is crucial when determining the root cause of your symptoms.

Here are some symptoms of hormonal imbalance to watch out for:

• Changes in appetite
• Weight gain despite exercise and a healthy diet
• Sudden weight loss despite eating the same diet and maintaining the same level of exercise
• Sleep problems such as trouble falling asleep or staying asleep
• Chronic acne, dry and brittle hair, and other skin conditions
• Brain fog and difficulty concentrating
• Digestive issues
• Persistent fatigue, headaches and migraines
• In women, irregular menstrual cycles and PMS
• In men, erectile dysfunction

It’s important to discuss your symptoms in depth with a practitioner – we/I can help! They may recommend hormone testing to discern whether or not you have an imbalance.

Common Hormone Tests 

A variety of methods can be used to test hormone levels to get to the root cause of your symptoms. The test you receive will be based on your diagnostic needs.

Common hormone tests integrative practitioners perform include:

Saliva test

This simple test shows which hormones are freely available to the body, rather than the total amount of hormones in the bloodstream. It is particularly useful in detecting the hormone cortisol, which is linked to stress. This is because just thinking about blood tests and needles can raise people’s cortisol levels, providing an inaccurate picture of the hormones’ typical role in the body.

Blood serum test

This test allows your practitioner to look at the concentration of hormones in the bloodstream. Blood serum tests can measure important hormones such as insulin, testosterone, estrogen, progesterone, and hormones connected to the thyroid.

Urine test

Testing hormones through the urine requires multiple samples because it will capture any fluctuations that occur. Your practitioner may ask you to take samples at different times of the day while you are at home or to save all of your urine within 24 hours. Urine testing is useful in that it reveals how the body is metabolizing hormones.

Hair sample

Strands of hair can be used to measure the presence of the hormone cortisol. The first 1 cm of hair closest to the scalp indicates around one month of cortisol production. If you feel chronically stressed, your practitioner may suggest this test.

Hormone testing may be worth looking into if you feel concerned about imbalances.

Some hormonal imbalances can be temporary while others are chronic (long-term).

They may require treatment so that you can maintain good health and feel your best.

Conditions Can Be Diagnosed by Hormone Testing

Hormone testing can address dozens of conditions caused by hormonal imbalance.

Some of the most common include:

Infertility

Hormonal imbalance is the number one reason women have difficulty conceiving. The most common hormonal disorder in women is polycystic ovarian system (PCOS), which can lead to infertility, irregular periods, ovarian cysts, and weight gain.

Thyroid Disease

There are two types of thyroid disease: hypothyroidism (low thyroid levels) and hyperthyroidism (high thyroid levels). Hypothyroidism (or underactive thyroid) occurs when the thyroid gland doesn’t make enough thyroid hormone. Over time, hypothyroidism that isn’t treated can lead to other health problems, such as high cholesterol and heart problems. Hyperthyroidism causes excess levels of thyroid hormones that can then speed up the body’s metabolism, and trigger anxiety and unexplained or unplanned weight loss.

Irregular menstrual cycles

Many hormones play a role in the menstrual cycle, so an imbalance in any can lead to problematic periods. Most women’s periods arrive every 21-35 days. But if your periods are arriving late or not at all some months, it may be a sign of an imbalance of the hormones estrogen or progesterone. Painful and heavy periods can also be a sign of hormonal imbalance.

Acne

Hormones are involved in the amount of oil that your skin produces. Androgens or “male” hormones are responsible for this, and in excess they can cause your glands to produce too much oil, thus clogging the pores.

Should You Get Your Hormones Tested?

Since your hormones control so much, including sleep, hunger, and reproduction, it’s crucial to your health to keep them balanced. Your hormone production will naturally decrease as you age, however, an imbalance in hormones can amplify symptoms of brain fog, fatigue, and joint pain. By taking the initiative to get hormone testing, you can ensure your control center is in balance!

If you feel you may be suffering from a hormonal imbalance, dealing with a condition

such as PCOS, or are approaching the age of menopause, getting your hormone levels

tested can be an important first step in developing a holistic treatment plan.

Ready to finally feel better? Schedule your consultation to learn more and let’s get your hormones tested!

Sources

Thomson S, Koren G, Fraser LA, Rieder M, Friedman TC, Van Uum SH. Hair analysis provides a historical record of cortisol levels in Cushing’s syndrome. Exp Clin Endocrinol Diabetes. 2010 Feb;118(2):133-8. doi: 10.1055/s-0029-1220771. Epub 2009 Jul 16. PMID: 19609841; PMCID: PMC2945912.

Dennett CC, Simon J. The role of polycystic ovary syndrome in reproductive and metabolic health: overview and approaches for treatment. Diabetes Spectr. 2015 May;28(2):116-20. doi: 10.2337/diaspect.28.2.116. PMID: 25987810; PMCID: PMC4433074.

Bae J, Park S, Kwon JW. Factors associated with menstrual cycle irregularity and menopause. BMC Womens Health. 2018 Feb 6;18(1):36. doi: 10.1186/s12905-018-0528-x. PMID: 29409520; PMCID: PMC5801702.

What Is Insulin Resistance?

Insulin is a hormone produced by the pancreas that allows blood cells to absorb and use glucose. When a person experiences insulin resistance, their cells are unable to use insulin effectively. Consistently high levels of glucose develop, which can lead to prediabetes or type 2 diabetes if left untreated.

To prevent insulin resistance and its progression to diabetes, you must increase your insulin sensitivity. Insulin sensitivity means that your cells respond well to insulin—the opposite of resistance.

What Are The Symptoms of Insulin Resistance?

Insulin resistance is difficult to detect without medical testing, as symptoms don’t usually present until the condition has developed into diabetes. The CDC has reported that over 85% of people with prediabetes do not know they have it. That’s unfortunate since lifestyle changes can reverse the development of diabetes.

High insulin and blood sugar levels are the hallmark symptoms of insulin resistance. Your health practitioner can use several methods to measure your blood sugar and insulin levels, such as an HOMA-IR test. Waist measurements over 40 inches for men and 35 for women can also indicate insulin resistance.

In addition, some links have been drawn between insulin resistance and other health conditions like Polycystic Ovary Syndrome (PCOS). There is often an overlap between PCOS and insulin resistance. The symptoms of PCOS include irregular menstruation, infertility, and painful periods.

Hormone Testing for Insulin Resistance

Hormone testing plays a significant role in detecting insulin resistance by assessing various hormones related to glucose metabolism and insulin function. Here’s how hormone testing aids in its detection:

• Insulin Levels: Testing for insulin levels directly helps identify insulin resistance. Elevated insulin levels, especially when accompanied by high blood sugar, suggest that the body is producing more insulin to compensate for cells’ reduced sensitivity to it.
• Glucose Levels: Hormone testing often includes measuring fasting blood glucose levels. Elevated fasting glucose levels can indicate insulin resistance, as cells are not efficiently taking up glucose despite increased insulin levels.
• HbA1c: This test measures average blood sugar levels over several months. Higher HbA1c levels suggest prolonged elevation of blood glucose, indicating potential insulin resistance.
• C-peptide Levels: C-peptide is a byproduct of insulin production. Elevated levels may indicate increased insulin production in response to insulin resistance.
• Other Hormones: Hormones like cortisol (related to stress) and adiponectin (linked to fat cells and insulin sensitivity) might also be evaluated as their imbalances can contribute to insulin resistance.

Combining these tests helps paint a comprehensive picture of how the body is handling glucose and insulin. Results showing high insulin levels alongside elevated blood sugar or other markers suggest the presence of insulin resistance, prompting further evaluation and interventions to manage this condition. Early detection through hormone testing allows for timely interventions such as lifestyle changes, dietary modifications, and, if necessary, medical treatments to prevent complications associated with insulin resistance, such as type 2 diabetes and cardiovascular issues.

How To Prevent Insulin Resistance

There are numerous natural and science-backed ways you can increase your insulin sensitivity:

1 – Sleep more

Getting enough rest is important for your health in many ways. A lack of good sleep has been linked to reduced insulin sensitivity, so be sure to catch up on your zzz’s.

2 – Fit movement into your day

Regular physical activity is a major key to increasing insulin sensitivity. Exercise will move sugar into the muscles for storage and promote insulin sensitivity immediately. This can also help keep off excess weight, which is another risk factor for insulin resistance.

3 – Reduce stress

Recurrent stress keeps hormone levels high and increases blood sugar. Stress also makes the body more insulin-resistant.

Meditation, regular exercise, and other stress-reduction techniques like conscious breathing will help lower your stress and increase your insulin sensitivity.

4 – Choose your drinks carefully

Even seemingly “healthy” drinks like kombucha can be loaded with sugar. Limit alcohol including beer, spirits, and wine, especially pre-made cocktails with added sugar.

Hydrate well with water, at least 2 L a day, and choose herbal or green tea which has been linked to improved sensitivity.

5 – Eat more fiber

Studies have found strong links between fiber intake and insulin sensitivity. Incorporate fiber-rich foods into your diet such as legumes, oatmeal, fruits, and vegetables.

6 – Add high-antioxidant foods to your diet

A diet that includes a variety of plants is highly beneficial for health. The antioxidants in brightly colored produce prevent inflammation in the body and boost insulin sensitivity. However, be sure not to eat too much fruit at once, as many types of fruit are high in sugar.

7 – Reduce carb intake

Carbohydrates are the primary stimulus of rising insulin levels. High-carb diets tend to lead to blood sugar spikes. Spread out your carb intake throughout the day to prevent this, eating smaller portions at regular intervals.

8 – Supplement wisely

In addition to a well-rounded diet, certain supplements can help increase insulin sensitivity. Magnesium, chromium, berberine, and resveratrol have all been studied for their effects on insulin, with positive results.

9 – Cut back on processed sugar

The two major processed sugars are high-fructose corn syrup and sucrose. These are different from the natural sugars found in nutrient-dense foods like fruits and vegetables. Many studies have found that high doses of fructose and sucrose increase insulin resistance. It is best to avoid candy, sugary beverages, cakes, and cookies.

10 – Cook with herbs and spices

The medicinal properties of herbs and spices have shown good potential for increasing insulin sensitivity. Cinnamon, ginger, and garlic are popular and flavorful ingredients that have been shown to increase insulin sensitivity.

If you’d like to learn more about developing lifestyle habits for healthy insulin levels, don’t hesitate to reach out. Together, we can assess your symptoms and develop a tailored plan for your wellness.

Sources 

Attvall S, Fowelin J, Lager I, Von Schenck H, Smith U. Smoking induces insulin resistance–a potential link with the insulin resistance syndrome. J Intern Med. 1993 Apr;233(4):327-32. doi: 10.1111/j.1365-2796.1993.tb00680.x. PMID: 8463765.

Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1-12. doi: 10.1055/s-2000-8847. PMID: 10683091.

Donga E, van Dijk M, van Dijk JG, Biermasz NR, Lammers GJ, van Kralingen KW, Corssmit EP, Romijn JA. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. J Clin Endocrinol Metab. 2010 Jun;95(6):2963-8. doi: 10.1210/jc.2009-2430. Epub 2010 Apr 6. PMID: 20371664.

Liu CY, Huang CJ, Huang LH, Chen IJ, Chiu JP, Hsu CH. Effects of green tea extract on insulin resistance and glucagon-like peptide 1 in patients with type 2 diabetes and lipid abnormalities: a randomized, double-blinded, and placebo-controlled trial. PLoS One. 2014 Mar 10;9(3):e91163. doi: 10.1371/journal.pone.0091163. PMID: 24614112; PMCID: PMC3948786.

Medagama AB. The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutr J. 2015 Oct 16;14:108. doi: 10.1186/s12937-015-0098-9. PMID: 26475130; PMCID: PMC4609100.

Jalal R, Bagheri SM, Moghimi A, Rasuli MB. Hypoglycemic effect of aqueous shallot and garlic extracts in rats with fructose-induced insulin resistance. J Clin Biochem Nutr. 2007 Nov;41(3):218-23. doi: 10.3164/jcbn.2007031. PMID: 18299719; PMCID: PMC2243241.

Li Y, Tran VH, Duke CC, Roufogalis BD. Gingerols of Zingiber officinale enhance glucose uptake by increasing cell surface GLUT4 in cultured L6 myotubes. Planta Med. 2012 Sep;78(14):1549-55. doi: 10.1055/s-0032-1315041. Epub 2012 Jul 24. PMID: 22828920.

Guerrero-Romero F, Tamez-Perez HE, González-González G, Salinas-Martínez AM, Montes-Villarreal J, Treviño-Ortiz JH, Rodríguez-Morán M. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial. Diabetes Metab. 2004 Jun;30(3):253-8. doi: 10.1016/s1262-3636(07)70116-7. PMID: 15223977.

Anderson RA, Cheng N, Bryden NA, Polansky MM, Cheng N, Chi J, Feng J. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997 Nov;46(11):1786-91. doi: 10.2337/diab.46.11.1786. PMID: 9356027.

Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism. 2008 May;57(5):712-7. doi: 10.1016/j.metabol.2008.01.013. PMID: 18442638; PMCID: PMC2410097.

Guerrero-Romero F, Tamez-Perez HE, González-González G, Salinas-Martínez AM, Montes-Villarreal J, Treviño-Ortiz JH, Rodríguez-Morán M. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial. Diabetes Metab. 2004 Jun;30(3):253-8. doi: 10.1016/s1262-3636(07)70116-7. PMID: 15223977.

Anderson RA, Cheng N, Bryden NA, Polansky MM, Cheng N, Chi J, Feng J. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997 Nov;46(11):1786-91. doi: 10.2337/diab.46.11.1786. PMID: 9356027.

Paul-Labrador M, Polk D, Dwyer JH, Velasquez I, Nidich S, Rainforth M, Schneider R, Merz CN. Effects of a randomized controlled trial of transcendental meditation on components of the metabolic syndrome in subjects with coronary heart disease. Arch Intern Med. 2006 Jun 12;166(11):1218-24. doi: 10.1001/archinte.166.11.1218. PMID: 16772250.

Caminhotto Rde O, Lima FB. Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state. Am J Physiol Endocrinol Metab. 2013 Dec;305(12):E1521. doi: 10.1152/ajpendo.00580.2013. PMID: 24336921.

The holidays are a busy time of year, and because of that, we all tend to change our typical schedules. With ample opportunities to eat sugary, festive foods and skip workouts for holiday activities, maintaining a healthy routine can sometimes be challenging! 

While many struggle to find balance during this season, it is entirely possible to enjoy the festivities while also maintaining your goals.

Here are some simple strategies that will help keep you on track so that you can enjoy a happy and healthy holiday season.

Mindful Nutrition During The Holidays

From family dinners to cocktail parties, eating healthy during the holidays can be overwhelming. A key component to staying on track amidst all the temptation is to be mindful of your eating and your attitude toward food.

Here’s what mindful holiday eating can look like: 

1. Don’t skip meals. It is not wise to restrict your calories in preparation for a big holiday dinner. Nourish your body with a balanced breakfast and lunch, just as you would any day. Not eating enough during the day will cause blood sugar dysregulation and only make you more likely to binge at dinner. Rather than showing up to dinner starving and making a beeline for the cheese board, eat your regular meals beforehand– you’ll be able to make smarter choices and enjoy your food, too!
2. Stay well hydrated. With all the hustle and bustle of the holidays, we can easily forget to drink enough water. Make it your goal this December to always have a water bottle by your side to support your health. Hydration makes us feel more full, preventing overeating. It also aids in digestion, mood, focus, and energy levels. If you’re celebrating with an alcoholic drink or two this year, water will help offset the dehydrating effects of alcohol. It’s recommended to have a full glass of water in between every alcoholic beverage.
3. Prioritize fruits & veggies. Rather than focusing on all the things you can’t have, fill your plate with an abundance of nutrient-dense foods like fresh seasonal vegetables, colorful fruits, and lean proteins. When you prioritize foods that leave you satiated and meet your nutritional needs, the occasional indulgence is possible, because you won’t feel the need to overeat the less healthy options.
4. Plan your meals thoughtfully. Planning your meals is a great tool to have under your belt this holiday season. It can help you to consistently make good nutritional choices and stay on track with your goals. Plus, planning your meals ahead of time avoids food waste, and saves time and money!
5. Support your health with supplements. Between changes in temperatures, traveling, sleep and routine disruptions, and nutritional challenges, the holidays can be hard on our immune systems. I recommend supplementing with high-quality vitamins & minerals to be sure your body is getting all the nutrients it needs. With sunlight levels dropping, vitamin D is an excellent supplement to support your hormone balance, mood, and bone health. Additionally, magnesium, omega 3s, and probiotics are beneficial supplements year-round. As always, speak with a healthcare provider before taking any new supplementation – I can help if you need personalized guidance!

Staying Active And Energized  

As your calendar fills up with holiday parties and events, fitting in exercise can seem impossible. Even if you don’t exercise as much as you would the rest of the year, getting some form of activity daily will still benefit your overall physical and mental health.

Here are some tips for staying fit amid the festivities: 

1. Pre-plan your workouts. Rather than trying to squeeze workouts in at the end of a busy day, plan them out ahead of time. Even if the plan changes, you’ll be more likely to follow through with a workout you’ve already committed to in your calendar. Try to plan for simple, low-maintenance workouts that require little equipment – maybe a 10-minute body-weight routine or a light jog. This way, if you’re traveling or staying with relatives, you know that you can get your exercise in without having to find a nearby gym. 
2. Make it an activity. The holidays are a time to spend time with your friends and family. Rather than gathering around the TV, try to get outside together. You can catch up during a nature walk or make new memories by trying an exercise class.
3. Move, move, move! Even if you have less time for your regular workouts, simply staying active and moving is key. Little things like taking the stairs, parking further away, or cleaning the house can go a long way. Put on some festive music and get moving!

Finding Balance 

Maintaining a good balance between work, life, family and other commitments is crucial for mental well-being during the busy holiday season. Remember that if you don’t take care of yourself, you won’t be able to give your energy to others!

Here are a few ideas for taking care of you: 

1. Maintain a healthy and consistent bedtime routine. Being well-rested is one of the best gifts you can give yourself (and those around you!). Try to reduce your screen time and caffeine/sugar intake in the hours before bed. Sleeping in a cool, clean, and dark room is also beneficial for restful sleep. 
2. Set healthy boundaries. Repeat after me: It is OK to say no to an event or party if it means saying yes to your health! While we all want to please our friends and families remember not to stretch yourself too thin this year. 
3. Practice mindfulness and gratitude. The holidays don’t always bring joy – sometimes they come along with feelings of guilt, loneliness, and stress. Shifting your mindset to gratitude can help mitigate some of these feelings when they come up. Enjoy the meals you get to eat and the company you get to keep. I recommend journaling or keeping a gratitude journal, which has been shown to greatly reduce stress levels. You may even find you carry this practice into the New Year!

I hope these tips will help you enjoy the holiday season happily and healthily. While it can be challenging at times, taking care of your health is a must for enjoying the festivities fully. If you have questions or would like more personalized tips on feeling your best this season or even into the New Year, feel free to reach out! 

Sources

1. Zendegui, E., West, J., & Zandberg, L. (2014). Binge Eating Frequency and Regular Eating Adherence: The Role of Eating Pattern in Cognitive Behavioral Guided Self-Help. Eat Behav., 15(2), 241-3. https://pubmed.ncbi.nlm.nih.gov/24854811/
2. The importance of hydration | News | Harvard T.H. Chan School of Public Health. (2017, September 28). Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
3. The Effects of Dehydration, Moderate Alcohol Consumption, and Rehydration on Cognitive Functions. (2013). Alcohol, 47(3), 203-13. https://pubmed.ncbi.nlm.nih.gov/23352231/
4. Roe, L., Meengs, J., & Rolls, B. (2012). Salad and Satiety: The Effect of Timing of Salad Consumption on Meal Energy Intake. Appetite, 58(1), 242-248. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/
5. Landsdowne, A. T., & Provost, S. C. (1998). Vitamin D3 Enhances Mood in Healthy Subjects During Winter. Psychopharmacolgy, 135(4), 319-23. https://pubmed.ncbi.nlm.nih.gov/9539254/
6. Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of Thermal Environment on Sleep and Circadian Rhythm. J Physiol Anthropol., 31(1), 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/
7. Cunha, L., Pellanda, L., & Reppold, C. (2019). Positive Psychology and Gratitude Interventions: A Randomized Clinical Tria. Frontiers in Psychology, 10. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00584/full

Some consequences include:

• Hormonal imbalances. Poor sleep can throw numerous hormones off balance in the body, and vice-versa. Proper sleep is important for hormones to function effectively and many depend on the sleep-wake cycle such as cortisol, leptin, and ghrelin which are regulators of stress, hunger, and fullness.

• Difficulties with weight maintenance: One study found that people who routinely get less than seven hours a night of sleep are over 40% more likely to be obese. One factor that plays a role is that sleep helps balance the levels of ghrelin (the hormone associated with hunger) and leptin (the hormone associated with feelings of fullness). 

• Reduced cognitive function: Concentration, memory, and problem-solving are all negatively impacted by poor sleep. (That’s why the effects of driving while sleep-deprived is very similar to driving under the influence of alcohol.)
  
• Lowered immunity: Poor sleep lowers your immunity to common viruses. Initial studies also suggest adequate sleep improves your response to the COVID-19 vaccine, but more investigation is needed here. 

• Heightened risk for cardiac problems: Not getting enough sleep raises your risk for heart disease and high blood pressure. Conversely, however, getting more than nine hours on average also increases your risk. The sweet spot appears to be between seven and nine hours a night.

• More vulnerability to mental health struggles and social problems: A lack of sleep not only makes you more vulnerable to depression, it can also impact social skills like empathy and trust.

Are You Unknowingly Sabotaging Your Sleep?

As the list above suggests, sleep problems can impact all areas of health. However, it’s difficult to tackle sleep problems when you’re tired. Of course, when we’re tired, we reach for caffeine and don’t have the energy to adopt better lifestyle habits, creating a never-ending cycle.

Many factors can negatively impact sleep, including: 

• Stress 
• Caffeine
• Poor nutrition
• Sedentary lifestyles
• Blue light from electronic devices
• Medical problems like restless leg syndrome
• Chronic pain
• Hormone imbalances

Protecting Your Sleep

So how can we prevent these common sleep disruptors from impacting our health? The following tips can help you take a more proactive approach to getting a good night’s sleep. 

Make sleep a priority.

This simple shift can have a big impact. After all, sleep isn’t just something you fit in when you’re not too busy, but an essential function of maintaining good health. As mentioned, aim for 7 – 9 hours of restful sleep a night and prepare for sleep in a routine fashion so that it becomes more of a priority for you (more on that below).

Create a sleep-friendly environment.

Treat your bedroom like a sanctuary, and avoid doing other things in there, particularly if they are work-related. Keep the temperature moderate (cooler is better), and reduce noise as much as possible. If you have a lot of environmental noise, try a white noise machine. 

Maintain a consistent and restful routine.

Your body likes regular hours of sleep. We’re often programmed to stay up later and sleep in on the weekend, but maintaining a regular schedule and protecting your circadian rhythm is better in the long run. You should be able to wake up naturally without setting an alarm – if it takes several repeats of the snooze alarm, adjust your bedtime to an earlier time.

It’s difficult to switch from our fast-paced waking lives to a restful state conducive to sleep. Honor this transition by avoiding stimulating activities right before bed in favor of more restful activities like reading or having a warm bath.

Avoid blue-light emitting devices.

The light emitted from electronic devices is composed of blue wavelengths. This light can slow the production of melatonin, the sleep-inducing hormone. Think of it this way: your eyes associate the blue light of daytime with wakefulness, and as that light fades as the day ends, they send a signal to produce more melatonin. When a device also emits blue light, your eyes are tricked into thinking it’s the middle of the day. Minimize this effect by avoiding LED screens for two to three hours before bedtime. On a similar note, try not to keep your phone beside your bed. (If you use it for the alarm, simply buy an alarm clock.) This can prevent the urge to check notifications and will also reduce EMF (Electromagnetic Frequencies) exposure emitting from your device. Studies are ongoing, but research shows that daily occupational EMF exposure may be associated with poor sleep quality. 

Minimize sleep disruptors like caffeine and alcohol.

Caffeine can keep you awake even if you consume it as much as six hours before bedtime, so avoid anything with caffeine well before you plan to sleep. Similarly, avoid foods that give you heartburn, if you are prone to it. Although alcohol can put you to sleep faster, its effects are short-lived, and it shortens REM sleep, resulting in more disruptions to sleep and poor sleep quality.

Treat chronic pain and other conditions that can affect sleep.

Work with your healthcare practitioner if chronic pain is keeping you up at night. If you have chronic sleep difficulties, ask about determining if you have sleep apnea, a common condition in which people experience difficulty breathing while sleeping. 

Exercise during the day.

Exercise is one of the most helpful things you can do to improve sleep. Avoid overtraining, which can lead to insomnia, and don’t exercise vigorously too late. Many people find some light stretching or yoga in the evening helps with sleep. Try an inversion yoga pose like “legs on the wall” to help get your body in a restful and relaxed state.

Balance your hormones.

Did you know that a hormonal imbalance can cause your sleep to suffer? Fluctuations of thyroid, testosterone, estrogen, cortisol, progesterone, melatonin, and/or growth hormone can all cause sleep difficulties. For example, an imbalance of estrogen can cause waking in the night, night sweats as well as trouble getting to sleep due to increased cortisol. Find out if your hormonal imbalances are keeping you up or waking you up by scheduling a consultation and getting proper testing from a qualified healthcare practitioner. I can help!

Don’t overlook the importance of sleep in your overall health. If your sleep is not restoring your body daily, you can be setting your day up for a roller coaster of issues. Need help ensuring your body is balanced and functioning properly? Call me and book a consultation. We can help determine the root cause of your health issues and put you on a plan to help you be restored, vibrant, and resilient.

Sources

Chattu VK, Manzar MD, Kumary S, Burman D, Spence DW, Pandi-Perumal SR. The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel). 2018;7(1):1. Published 2018 Dec 20. doi:10.3390/healthcare7010001

Partinen M, Holzinger B, Morin CM, Espie C, Chung F, Penzel T, Benedict C, Bolstad CJ, Cedernaes J, Chan RNY, Dauvilliers Y, De Gennaro L, Han F, Inoue Y, Matsui K, Leger D, Cunha AS, Merikanto I, Mota-Rolim S, Nadorff M, Plazzi G, Schneider J, Sieminski M, Wing YK, Bjorvatn B. Sleep and daytime problems during the COVID-19 pandemic and effects of coronavirus infection, confinement and financial suffering: a multinational survey using a harmonised questionnaire. BMJ Open. 2021 Dec 13;11(12):e050672. doi: 10.1136/bmjopen-2021-050672. PMID: 34903540; PMCID: PMC8671846.

Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151-161. Published 2017 May 19. doi:10.2147/NSS.S134864

Peever J, Fuller PM. Neuroscience: A Distributed Neural Network Controls REM Sleep. Curr Biol. 2016;26(1):R34-R35. doi:10.1016/j.cub.2015.11.011

Krause AJ, Simon EB, Mander BA, et al. The sleep-deprived human brain. Nat Rev Neurosci. 2017;18(7):404-418. doi:10.1038/nrn.2017.55

Benedict C, Cedernaes J. Could a good night’s sleep improve COVID-19 vaccine efficacy?. Lancet Respir Med. 2021;9(5):447-448. doi:10.1016/S2213-2600(21)00126-0

Dorrian J, Centofanti S, Smith A, McDermott KD. Self-regulation and social behavior during sleep deprivation. Prog Brain Res. 2019;246:73-110. doi: 10.1016/bs.pbr.2019.03.010. Epub 2019 Apr 10. PMID: 31072564.

Blume, Christine et al. “Effects of light on human circadian rhythms, sleep and mood.” Somnologie : Schlafforschung und Schlafmedizin = Somnology : sleep research and sleep medicine vol. 23,3 (2019): 147-156. doi:10.1007/s11818-019-00215-x
Liu H, Chen G, Pan Y, Chen Z, Jin W, et al. (2014) Occupational Electromagnetic Field Exposures Associated with Sleep Quality: A Cross-Sectional Study. PLOS ONE 9(10): e110825. https://doi.org/10.1371/journal.pone.0110825