Five Stress Reducing Tips

by | Jan 8, 2020 | General, Lifestyle | 0 comments

Stress Reduction for Hormone Health

We have all experienced some type of stress in our lives. Maybe from a job, feeling over committed, family problems, etc.

The cause of your stress might be different than another female. But one thing that we all have in common as females is hormones. Stress can directly impact them.

When our bodies are stressed out the last thing they’re thinking of is reproduction. Instead, the body will put all of its resources towards survival!

Essentially your body goes into what we like to call the “fight or flight” response. When this happens, your adrenal glands release a bunch of hormones including adrenaline and cortisol.

Adrenaline is responsible for increasing your blood pressure, heart rate, and energy supply.

Cortisol is the main stress hormone that can alter all other important bodily functions….including the reproductive system. Plus, high cortisol can contribute to belly fat, impact thyroid function and make it hard to lose weight. Do you battle with any of these as well???

In this post I am going to give you five simple tips to help manage your stress for good. Over time, this can support healthy hormone levels!

Tips to Manage Stress for Hormone Health

Tip 1

Let’s start with nutrition and what you’re eating. Foods that are highly processed and loaded with sugar will only fuel the fire. This is because processed foods can negatively impact blood sugar levels.

When you have major swings in blood sugar, your body goes into that “fight or flight” mode. Make sure you eat regular meals with high quality protein, healthy fats and plenty of vegetables. This will fuel your body and keep your blood sugar stable.

Tip 2

One of the most important ways to manage your stress naturally is through movement or some type of physical activity. Movement is shown to reduce the levels of your stress hormones and increase your endorphin levels. This helps to elevate your mood and relax your mind from the stress that is burdening you.

Keep in mind, that over exercising can exacerbate any hormone imbalance. Low impact options like body weight exercises, pilates, yoga, walking, biking and swimming are good examples of beneficial forms of exercise.

Tip 3

Sleep more. Easier said than done, I know. That’s why you can also check out this blog post on how to improve you sleep! (I’ve got you, girl).  The less sleep we have the more stressed we tend to feel. If you’re not sleeping enough, your body actually produces more stress hormones.

Tip 4

Sink into a restorative pose. As long as it is safe for your body, getting a little upside down can help to calm the nervous system! I personally love the legs up against the wall pose. Blood will flow back into your organs away from the extremities.

Try this for as little as 3-5 minutes daily. Lay flat on the floor, with a pillow for under your head. Make sure your bottom is touching the wall and your legs are parallel and also touching the wall.

Tip 5

Breathe more. Deep breathing exercises can activate your parasympathetic nervous system. This controls your relaxation response. It also helps to reduce your heart rate and will make you feel a sense of calm and peace.

Follow along with me in this deep breathing video. Specifically designed for women’s health!

I hope you find these tips helpful during heightened times of stress. When we take a holistic approach to balancing hormones, stress reduction is key.

If you’re looking for more support on how to balance your hormones at an individual level, be sure to schedule a complimentary call with me. I’d love to guide you on your journey to better health.

 

Written by Eleni Ottalagana

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