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Sleep! Something we ALL can do that is FREE that can help us be healthier! Hormones and sleep have a closely interconnected relationship that can create a vicious cycle. Sleep disturbances can lead to hormone imbalances, which then disrupt your circadian rhythm and affect your sleep even further. This cycle can feel endless, as stress from poor sleep continues to worsen sleep quality. Hormones are chemical messengers responsible for regulating essential bodily functions, including sleep. When your circadian rhythm is balanced, these hormones signal various organ systems when to act and rest. Factors such as light exposure, diet, and behavior influence this natural process. Several hormones play key roles in sleepless nights and can disrupt your internal clock. Don’t Let Your Hormones Keep You Up at Night Staring at the clock all night isn’t conducive to healing or maintaining sanity. Identify what’s disrupting your sleep and practice good sleep hygiene. If you’re still struggling, consult a Wellness Way doctor to explore how your hormone levels might be affecting your sleep patterns and find personalized solutions. For the full article: https://lnkd.in/g9ruQz9D For our Facebook challenge page: https://lnkd.in/gXte9uqq

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Is Your Exercise Routine Depleting Some of Your Hormones? First of all, how do you even know if your hormones are out of whack? Your cycle should be between 26 and 32 days; the average is 28 days. If your cycle is too long or too short, you may have hormone problems. If your menstruation is shorter than five days, you may have hormone problems. Some women work out so much that they cease to have a period. This might be convenient, but it’s a bad sign for your body. Other Symptoms of Hormonal Imbalance Include: Unexplained weight gain or loss Chronic fatigue Sleep issues (difficulties falling and staying asleep) Headaches and migraines Changes in appetite Changes in libido Infertility Bloating and/or stomach pains Changes in heart rate Changes in blood pressure Sensitive skin Excessive sweating There’s a big difference between the hormone fluctuations of a cyclic woman and a man’s hormones. A woman’s hormones change dramatically throughout the month, affecting her emotions and body. These hormonal shifts call for adjustments in your workout routine. We’re not saying you should be sedentary! We’re saying to be mindful of your hormones and how your exercise routine affects them. Before we go further, let’s break down the three types of exercise, so we’re all on the same page. Of course, if you’re not exercising at all, you’re not doing your hormones any favors, either. Understanding Three Types of Exercise: Aerobic exercise – This type of exercise raises your heart rate, promoting blood flow and oxygen delivery throughout your body. It’s vital for the health of your organs and tissues. Anaerobic exercise – These are more intense exercises that help to build muscle. Examples include weightlifting or high-intensity interval training (HIIT). Flexibility exercise – Stretching exercises improve blood flow without significantly increasing your heart rate. This is an essential daily exercise that also supports your neurological system. It’s important to get regular exercise, but not always the same type. While it’s natural to be creatures of habit, the body benefits from variety. At some times of the month, the female body can handle more stress, but at other times, it’s more sensitive. During certain times of the month, exercise can be inflammatory, draining progesterone and other hormones crucial for hormonal balance. https://lnkd.in/gpjWFmba

Days 1-7 (First part of the follicular phase): This is the 5-7 days of menstruation. During this time, it’s essential to take it easy with exercise while ensuring you keep moving for circulation. Your uterus needs oxygen and time to contract to release the endometrial lining. It can cause hormonal depletions if you do intense workouts during this phase of your cycle. You still want to keep moving to bring oxygen to the smooth muscle and circulate blood flow. The vibe plate is an excellent tool for circulation, benefiting all organs, including the brain. Pilates, yoga, and other adaptive exercises support blood flow throughout the body, while the infrared sauna boosts circulation and relaxation. Avoid intense workouts during this phase, as they can interfere with the complete release of the endometrial lining and may contribute to conditions like endometriosis or PCOS. You might feel good doing intense exercise due to the endorphin release, but it’s not great for your body. Days 7- 14 (Second part of the follicular phase): This is the time for ramping up your workout intensity. As your hormones rise, so does your insulin sensitivity, making it easier for your body to handle sugar. Cortisol helps bring sugar into your system, and your body can utilize it more efficiently. The body can also handle more stress during this time, allowing for more intense workouts. Take advantage of this time when your hormonal and insulin systems are primed for stress. Go ahead and lift heavy weights because this is when you’ll be rewarded for your efforts, with increased capacity for hard work. This is the time to achieve greater weight loss results and build muscle. Exercising for Healthy Hormones During the Luteal Phase Days 14- 21 (First part of the luteal phase): During this time, your progesterone levels rise. This is the phase where you can cause the most damage if you exercise too much. If you’re always striving for six-pack abs through intense workouts, you can deplete some of your hormones. Women aren’t meant to have six-pack abs but should maintain a healthy layer of fat. So, don’t feel pressured to push yourself to the limit constantly. Instead, focus on flexibility exercises, yoga, vibe plates, and light walking to stabilize your heart rate. Overexerting yourself during this phase can have long-term effects, such as PMS, cancer, and other hormone problems. Avoid stressors like inflammatory foods, emotional stress, and high-intensity workouts. Take time to find ways to reduce stress. Days 21-28 (Second part of the luteal phase): As your hormones decrease, it’s an ideal time for intense workouts like sprints, CrossFit, HIIT, and other high-intensity exercises. Working hard during this phase helps regulate hormonal levels and can induce menstruation if it’s a little behind. However, if your luteal phase is too short, keep resting until your hormones are balanced. https://lnkd.in/gpjWFmba

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Elevate your practice by becoming a master clinician You’re familiar with The Wellness Way’s unparalleled approach to healthcare. You align with our philosophy that the human body was not designed for illness, and when properly cared for, can restore its innate ability to heal. You’re naturally skeptical about the status quo, you have a drive to positively impact your patients’ long-term health, and you believe The Wellness Way’s approach can help you get there. You want to bring the very best healthcare approach to your clientele, but you don’t want to lose your unique presence and brand within your community. Our Coaching Program is the solution you’ve been looking for. This program will equip you with extensive training on The Wellness Way’s approach while still allowing you the freedom to retain the brand and identity you’ve already built for yourself. This program is for you if: You’re hungry to grow and further your education as a healthcare professional. You want to learn The Wellness Way’s clinical approach to healthcare and integrate it into your model of patient care. You need a coach who can work with you closely and tailor coaching to your specific needs. You want access to The Wellness Way’s ongoing trainings with our worldwide team of clinicians. You want access to The Wellness Way’s exclusive line of supplements. For more information, please fill out the form below or contact us at: coaching@thewellnessway.com You can also go to: https://lnkd.in/gE7m48Wp