From Hormone Havoc to Fitness Bliss: Your Action Plan
More and more of our clients are interested in learning more about hormone health!
Many things influence hormone health, but here are four major factors you need to know and some simple tips to help you take action right away!
Factor #1: Gut Health
80% of our immune system is in our gut.
Did you know our gut is also known as our second brain? Emerging research suggests that the gut and its microbiota (the community of microorganisms living in the GI tract) can influence mood and emotions. Imbalances in gut microbiota, known as dysbiosis, have been associated with conditions like depression, anxiety, and even neurodevelopmental disorders. Additionally, The gut plays a crucial role in regulating the immune system. It houses a significant portion of the body’s immune cells and is responsible for distinguishing between harmful invaders and beneficial substances. Dysregulation of the gut-immune system interaction can have far-reaching effects on overall health.
Pro Tip: Try to incorporate probiotics regularly. Fermented products like yogut and kefir are full of probiotics but our new favorite is kombucha. Kombucha is fermented tea and is a source of bioactive compounds that include organic acids and amino acids, vitamins, probiotics, sugars, polyphenols, and antioxidants along with billions of live probiotics. It is super popular and can be found almost everywhere cold beverages are sold – be careful to check the sugar and calories as they can vary dramatically.
Factor #2: Liver Health
Liver health is closely connected to hormone health because the liver plays a significant role in regulating and processing hormones in the body. The liver is our body’s filtration system, removing toxins including hormones after they have served their purpose. It is responsible for metabolizing and breaking down hormones like estrogen, progesterone, and testosterone which are then excreted from the body. The liver also helps convert the inactive thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3). Thyroid hormones play a vital role in regulating metabolism and energy production in the body. Several hormone-binding proteins, such as sex hormone-binding globulin (SHBG) are produced in the liver. These proteins bind to hormones like testosterone and estrogen, regulating their availability in the bloodstream. Poor liver function can impact the levels of these binding proteins and, consequently, the levels of free, active hormones in the body. Finally, the liver is involved in regulating blood sugar levels by storing excess glucose as glycogen and releasing it when needed. Insulin, a hormone produced by the pancreas, plays a central role in this process. When the liver doesn’t function properly, it can affect insulin sensitivity and contribute to metabolic disorders like diabetes.
Pro Tip: Switch plastic containers for glass and avoid reheating food in plastic containers in the microwave and stay hydrated. Drinking enough water supports the liver’s detoxification processes and overall function.
Factor #3: Inflammation
Inflammation is our body’s natural response to stress (from injury and the food we eat). Inflammation can stimulate the release of stress hormones, particularly cortisol. Prolonged elevation of cortisol due to chronic inflammation can disrupt the normal functioning of the hypothalamus-pituitary-adrenal (HPA) axis, which can, in turn, affect the regulation of other hormones. Hormonal imbalances resulting from chronic inflammation can affect mood and behavior, potentially leading to symptoms of depression, anxiety, and mood swings.
Pro Tip: Increase omega-3 intake, which helps fight inflammation (wild-caught salmon, almonds, walnuts, and pecans).
Factor #4: Blood-Sugar Balance
When we eat carbohydrates, our blood sugar increases. The rate and duration of the blood sugar spike is essential when trying to prevent chronic disease. Pairing macronutrients together (carbohydrates with protein and fat help to decrease the spike and shorten the duration). Foods that are high in fiber and low in sugar are the preferred sources of carbohydrates.
Pro Tip: Balancing your macronutrients, following the plate method (½ plate non-starchy veggies, ¼ protein, and ¼ starch will ensure you get the protein and fiber you need to help blood sugar balance.
November Sponsor: VIBRANT MEALS
OCTOBER COMMITTED CLUB MEMBERS
We are so happy to announce our new committed club members. These fine folks attended at least 16 classes in October. Come to class and join the club for November and we’ll enter you in a drawing for $50 at Vibrant Meals!
BRING-A-Friend week is back!
Join us for a full week of fitness fun and friends November 6-11th. Classes will be extra beginner, friendly, and open to guests so just follow the link in our bio to set up your free week of classes 🦃