A woman's body is equipped to make all of the hormones it needs throughout her whole life. When we suffer from poor nutrition, high stress, inadequate rest, a lack of exercise, or menopause, we begin to notice an imbalance in our hormones. While we understand that it’s impossible to always eat perfectly, live our lives stress-free, and get enough rest all of the time, we should try to make ourselves a priority.*
Explore how you can Live Balanced and Live Better with these tips below.
We've all heard the saying “you are what you eat.” It's still true. If you stick to a healthy diet, full of vitamins and minerals, your body reflects it. You feel healthy, energized, and just all-around great. However, people who limit their diet to junk foods will undoubtedly suffer the consequences of not giving their bodies what it needs to thrive. The results are not only fatigue and low energy, but poor health as well.
Eating a balanced diet means choosing a wide variety of foods from all the food groups. It also means eating certain things in moderation, namely fat, refined sugar, salt, and alcohol. A balanced diet should be consumed at your own calorie level, with portion size being a primary concern. You want to get the most nutrients for the calories by choosing food with a high-nutrient density. Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively few calories, such as fresh fruit and vegetables, lean meat and fish, and whole grains and beans. Low-nutrient dense foods have few vitamins, but lots of calories, such as candy bars, soda, donuts, and potato chips.
Total well being involves balancing not only your diet, but also your mind. This will not only boost your mood (and help balance your hormones), but it can also help your body heal itself. Just taking a few minutes throughout the day to unify ourselves can provide peace and happiness to all aspects of our lives.
Meditate: Meditate to help lower the stress in your brain. Scientific studies show those who meditate can shift their brain waves to combat stress, fear, anxiety, and mild depression.
Massage: Being aware of your muscles, and releasing the tension in them, will help keep your mind and spirit balanced.
Yoga: Find a yoga class in your area and learn yoga postures that will help keep your body and mind in balance.
Breathe Deep: Even if you don't have time for a class or a massage, find time each day to clear your mind. Shut your office, bedroom, or car door and take 20 slow, deep breaths. By focusing and forcing yourself to breathe in and out slowly and deeply, this sends calming signals to the brain.
A balanced lifestyle means making sure you are mindful of your daily habits and how they impact your health. This includes making sure you get plenty of exercise and rest.
Exercise: Regular exercise can help protect you from heart disease and stroke, high blood pressure, non-insulin dependent diabetes, obesity, back pain, osteoporosis, and can also improve your mood. Exercise can also help you to better manage stress and alleviate menopausal symptoms.
Make exercise part of your wellness routine by adding 20 to 30 minutes of aerobic activity three or more times per week, and some type of muscle strengthening activity and stretching at least twice a week. If you are unable to do this level of activity, try exercising for 15 minutes twice a day, and remember, exercise doesn’t have to mean hitting the gym or going for a jog. Routine activities such as walking the dog, cleaning the house, gardening, and making love, all offer moderate activity levels, burn calories, and help you reach your daily exercise goals.
If you are not used to much physical activity, start by consulting your health care provider for advice on how much activity you should begin with, and how quickly you should move to more strenuous forms of exercise.
Rest: The first thing experts will tell you about sleep is that there is no "magic number." Not only do different age groups need different amounts of sleep, but sleep needs are also individual. Just like any other characteristic you are born with, the amount of sleep you need to function best may be different for you than for someone who is of the same age and gender. While you may be at your absolute best sleeping seven hours a night, someone else may need nine hours to have a happy, productive life.
What we do know is that getting enough sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your hormone balance, weight, mind, and more.
If you struggle to sleep 'enough', try these tips to get more sleep:
- Remove electronics from the bedroom - turn off the TV!
- Invest in heavier shades - less light helps you sleep.
- Redecorate - studies have shown that bedrooms painted with darker hues support deeper, more restorative sleep.
- Breathe Deep - remember the tip from above and try this as you fall asleep.