Hormone Rituals

We all love a wellness ritual but what rituals can we implement that will boost our hormones?

Sleep

• Rejoice all sleepy-girls, sleep is actually one of the best things you can do for your hormones and your beauty.
  • Let's talk about the hormones involved during sleep.
    • Melatonin - a.k.a, the "sleep hormone" and responsible for regulating our natural sleep-wake cycle. It is produced and released when we are in darkness and helps signal that it is time for sleep. However, the glaring phone, TV, computer light can disrupt our melatonin production and lead to sleep disturbances. 
      
      • Should I take melatonin to combat this? Up to you, but personally, it makes me feel weird and have crazy (bad) dreams.
    • Estrogen and Progestrone - these hormones regulate our menstrual cycles and sleep disturbances can affect these levels, potentially leading to menstrual irregularities, painful periods, or worsened premenstrual syndrome (PMS) symptoms.
    • Cortisol - a.k.a, the "stress hormone". If we have disrupted sleep patterns our cortisol levels will remain high, causing increased stress, difficulty falling asleep or staying asleep (no, thank you).

    • Leptin and Ghrelin - appetite regulating hormone. Ever have a bad sleep and feel so hungry the next day? Blame the sleep deprivation because it results in decreased leptin levels and increased ghrelin levels, making us feel like a bottomless pit that hungry the whole day.

  • Better Sleep Tips
    • Throw those legs up and against the wall. 
      
    • Sleep stories - I love finding sleep stories on Spotify, makes you feel like a kid again with no worries in the world.

Nutrition

In all honesty, it took until I was about 27 to understand that I needed to (actually) fuel and feed my body. The "joke" of the matter - you will look and feel your best when you have proper meals that are nutrient dense and balanced instead "healthy" but very light, low-cal, low-carb meals. The smoothie-only meal or raw, dry kale salad will likely leave you bloated, hungry & hangry, and distracted by cravings or thoughts of when you "can eat again." 

In addition to the seeds in our Seedling blends, which are packed with nutrients, try: 

Fatty Fish:

If you can't stomach sardines or mackerel, try a fatty fish like salmon. Fish is high in omega-3 fatty acids, which have anti-inflammatory properties and support hormonal health. Omega-3s can help regulate insulin levels and reduce the risk of hormonal imbalances. Sashimi, nigri, and good quality sushi count too! But try going fresh & raw over fried & cream cheese.

Leafy Greens:

Leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that support hormonal balance. They are rich in magnesium, which helps regulate cortisol levels and reduce stress. Definitely saute or cook or greens with ghee, organic butter or 100% single-origin olive oil for better absorption, digestion, and less bloat.

Berries:

Berries like blueberries, strawberries, and raspberries are rich in antioxidants, which help protect the body from oxidative stress and support overall health. They also contain fiber, which aids in hormone elimination and digestion. I don't need an excuse to eat the whole container of raspberries but I certainly love all the added benefits.

Avocado:

Yes, high-calorie, but not don't fear it - avocado is a nutrient-dense fruit that provides healthy fats, fiber, and a variety of vitamins and minerals. Its monounsaturated fats can help support hormone production and balance.

Real Bread:

I wish I knew sooner that we don't need to be low carb or gluten free to be healthy and fit. Bread can be so satiating and amazing for your hormones if its fresh and not packed with ingredients you can't pronounce. Plus, whole grain bread like flax, rye, wheat, barley, and oats naturally contain lignans, which are phytoestrogens that boost your estrogen. Bread = happiness basically because the complex carbs can contribute to serotonin production, an important hormone for mood regulation and other functions like sleep and digestion