Does your daily routine really play a role in hormone balance? People underestimate the impact that stress, sleep & even use of electronics has on the body.
Let me outline some of the key lifestyle factors you can implement TODAY & get those pesky fat storing hormones under control once and for all!
Have a cut of time for your mobile phone & electronic devices like laptops, desktops & tablets.
Research shows that when we are concentrating on checking our notifications, news feed & email late at night it stimulates a hormone called dopamine. An amazing hormone to be released during the day as it adds to our productivity but too much of this hormone will start the secretion of cortisol, the stress hormone which if you have read my previous blogs, negatively impacts fat loss around the naval area if we produce too much. Cortisol overload has become such a major concern in the 21st century that they are now using levels of cortisol in the body as a marker for suicide!
Your body should be releasing serotonin the feel good hormone in the evening not dopamine to eliminate cortisol production so ensure you have a cut off time (I try 8pm every evening, well I apply the 80/20 rule #balance :)) & switch them off or take them out of the room! I know it's hard but you will feel better within days & your midsection will thank you for it later!
Sleep is king if you're serious about shredding fat. Go to bed at the same time, wake up at the same time every day & sleep in a dark room or a bat cave.
The body loves regular sleeping patterns as it regulates cortisol. When cortisol production is low your body will also start to produce more of the good hormone DHEA, this hormone, as I have explained in previous blogs, is a precursor for how well we metabolise and develop lean muscle. Without a healthy production of it in the body we will struggle to develop muscle & lean out or lose fat. The secret really is to control cortisol production! Sleeping in a dark room will also help control cortisol levels & turn on the important production of melatonin, a hormone that helps heal the brain.
Have a stress management strategy in place. Review how you currently de stress. Is it helping or hindering hormone balance?
Oh yes this one is tough. I am the first one to admit it. Hard day at the office deserves a wine right? Hmmm not if you are trying to control cortisol. Look at this way, anything that stimulates your body whether it be alcohol, sugar & even high intensity training will wreak havoc on hormones and fat loss. Limit your consumption and participate in more restorative activities like walking, light jogging or stretch class. Even reading a book in nature with your feet up. My favorite is a trip to the beach or a magnesium sulfate bath! Save the higher intensity training for earlier in the day. See my post on TRAINING for hormone balance.
It can be hard to balance work, family & find time for yourself, however, if we try to develop a sustainable routine we will be on the fat burning, hormone balancing highway in no time at all and you will have a better quality of life. Who said fat loss had to equal sacrifice!? I wish you all the best on your journey. Comment below & share your experience. Did changing your lifestyle see changes to your waistline?
See my other blogs below & for more information on balancing your hormone & shredding fat for life or buy my book Healthy Body!
Yours in Hormone Health & Fitness,