Share some of the habits that have helped with my hormones, mood, sleep, energy and life!
Hello friends! How are you doing? I hope you have a great morning so far. We live a pool time and are being involved in the routine now that we are back in the city. While I love vacation mode, it is so nice to return to your routine and the habits that do your best.
I think I am now paying more attention to these things because there was a long time in which I have completely done. I was tired, but wired and had constant bloating, mood swings, terrible tiredness, and while most traditional laboratories * looked normal *, I knew something was wrong.
Through my journey to become one Integrative doctorEspecially after dealing with my own autoimmune symptoms, I discovered something powerful: Small, consistent daily habits have the ability to heal them from the inside out. These tools have an enormous difference in how I feel all the month per month, my energy level, my sleep and my mood.
Here are 10 things that I do every day that really changed my life.
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10 daily habits that changed my hormones and my life
1. Tomorrow sunlight (in front of screens)
This is one of the most underestimated organic paint. If you get sunlight in the first 30 to 60 minutes after waking up, you can set your circadian rhythm, which regulates everything from cortisol production to the melatonin release at night.
Why it is important:
Cortisol should (this is her natural hormone “Steig and Go”) and gradually all day long. When we skip tomorrow light and go directly to artificial blue light from screens, we disturb this rhythm, which can later lead to fatigue, fear and poor sleep.
What I do: I step outside when I let Mazer out in the morning (even if I look like a zombie), stand barefoot in the grass, get a few deep breaths and just take it for 5 to 10 minutes. I also open all curtains and blinds as soon as we wake up to let sunlight in the house.
2. Dry brushes before showering
Dry brushing is a gentle, non-invasive method to stimulate the lymphatic system, which is of crucial importance for detoxification and immuneism. It also promotes blood circulation, a peeling of the skin and gives your body a natural energy boost. My favorite is there.
Why it is important:
Hormones are processed and detoxified by the liver and lymphatic system. If your drainage paths are sluggish, excess hormones (especially estrogen) can recover, which can lead to imbalances and symptoms such as PMS, acne and irritability.
What I do: Fast 1-minute brush in front of my shower, which always moves in the direction of the heart.
3. Pemf + Meditation Combo
It was shown that PEMF therapy (pulsed electromagnetic field) reduces the inflammation, the energy improves at cellular level and supports the reduction in stress. I combine it with breathing work or a short meditation about mine High -tin Pemf Go Mat (code is fitnessista15).
Why it is important:
Chronic stress is one of the largest hormone interfers. Pemf Helps that your body shifts from combat or flight mode while meditation reduces cortisol and supports the HPA axis regulation.
What I do: 10-20 minutes on the mat with a soothing playlist or a guided breathing work. There is the tone for my day and I will also use it if I feel a little burglary or want to spend time with it.
4. Protein + vegetables before carbohydrates for meals
The blood sugar stability is an important key to the health of the hormone. If we first eat carbohydrates, especially on empty stomach, it can appeal to glucose and insulin, which can lead to accidents, desires and moods.
Why it is important:
Balanced blood sugar = balanced hormones. If you keep insulin in chess, they regulate cortisol, estrogen and even thyroid hormones.
What I do: I build the most meals, starting with protein (eggs, chicken, fish), then fiber -rich vegetables, then all carbohydrates (fruit, sweet potatoes, cereals). This one habit improved my energy and saturation.
I also use a Nutriense CGM every now and then to see what my numbers look like. You have reduced the costs of your CGM plans to make them more accessible and you can use it Gina30 for a 30% discount here.
5. Go on my hiking block
It took me a long time to find out that the movement does not have to be intense to be effective. Like walking, a gentle movement is incredible for blood sugar compensation, lymphatic drainage and stress reduction.
Why it is important:
The seated behavior can worsen the hormonal symptoms, even if they train for an hour.
Going after meals improves the glucose control, which contributes to regulating hunger hormones such as Ghrelin and Leptin.
What I do: I go while I respond to e -mails or listen to a podcast. It makes movement effortless and is fun. I have one Inexpensive challenge on Amazon A few years ago and it was perfect.
6. Red light therapy
Red light therapy can support mitochondrial function, cellular repairs and collagen production. It was shown that it improves the skin, reduces inflammation and even supports the mood by increasing the ATP (cell energy).
What I do: I use that Red, cross -glowing facial mask with a higher can (Code fitnessista) 15 in the morning while I listen to a podcast or recover the tasks or the Lumebox (Code fitnessista) while I work on the computer.
7. Blue light blocking glasses
We are surrounded by screens and artificial light, especially after sunset. This can interfere with melatonin production and wired the brain at night.
Why it is important:
Bad sleep means less hormone repair, higher cortisol and reduced detoxification capacity.
Bloating blue light in the evening improves the inserting of sleep, quality and hormonal rhythm.
What I do: I wear mine Vivarays Glasses (code fitnessista) after 5 p.m. and especially after sunset. I feel almost sleepy when I switch to the red objective.
8. Read before going to bed
This may just sound, but replacing screens for a book was a great sleep and hormone gain for me. It helps to calm my mind and my body without the stimulation of notifications or blue light.
Why it is important:
The night is when your body heals and restores the hormone balance.
A calm, sham -west -free evening routine can support melatonin, reduce cortisol and improve the depth of sleep.
What I do: 20–30 minutes of a non -stressful book with my blue light glasses … Maybe a castor oil package when I feel wild. 😉
9. Weighted ceiling
I love this thing and Maisey is also obsessed with it! My Therasage weighted ceiling Helps activate the parasympathetic nervous system and create a feeling of security and calm.
Why it is important:
When the nervous system is in “fighting or escape”, the body dismisses hormone production.
The low pressure stimulation can lower cortisol and increase serotonin and melatonin, which are our happy and sleepy hormones.
10. Consistence> Perfection
This is everything. I learned that it is the structure of dynamics and results to be consistent (even if it is messy). Even if we go on vacation for a long time, I know that I can return to these habits and that they only give me a little boost to help me do my best.
The body lives from the rhythm. If you provide him with consistent information about security, nutrition and movement, it reacts with balance and healing. I miss days, but I always come back.
These habits have helped me regulate my cycle, reduce inflammation, improve my mood and energy and even reverse autoimmunmarkers, which I was told that they were a lifelong sentence.
If you are looking for help with your routine and want to work together on 1: 1 coaching, send me an e -mail gina@fitnessista.com Subject -Coaching and we can start this month!
I wish you a great day and I’ll see you soon.
xo
Gina
