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Sleep and Hormonal Imbalance

Jun 22, 2024

5 min read

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By: Christina Andes

  • Date: September 25, 2023

Not getting enough sleep creates a hormone imbalance that promotes overeating and weight gain.

Sleep deprivation is associated with diabetes, insulin insensitivity, an increased risk of obesity, memory loss, reduced immunity, and dysregulation of leptin and ghrelin, which negatively impacts human health. Evidence is showing that sleep quality impacts various hormones and metabolic processes.

Melatonin is an important sleep hormone. Blue lights such as artificial blue light produced by LED lights and electronic devise can disrupt the circadian rhythm making a delayed production in melatonin. For a proper night’s sleep, turn these devices off an hour before going to sleep.

Human growth hormones are vital for maintaining your metabolism, your immunity, your muscle development, and the production of proteins in your body. Not getting enough sleep limits the production of the growth hormones, which impacts how your body metabolizes glucose.

Your hunger hormones are Leptin, Ghrelin, and Insulin. Poor sleep can negatively affect your hunger and appetite which can cause you to gain weight and potentially make diabetes symptoms worse.

Cortisol is produced by the adrenal glands and is important for managing stress and regulating hormones. After a good night’s sleep, the cortisol levels peak shortly after you wake up. A disruption to cortisol levels can cause problems like insomnia, shorter sleep time, and fragmented sleep.

Estrogen and progesterone are also impacted as the disruption of cortisol from lack of sleep can disrupt the release of progesterone and estrogen. This can cause your thyroid and metabolism to slow down.

Hormonal imbalances can be frustrating especially when people gain weight rapidly. It is important to understand that sleep plays a vital role in homeostasis. Sleep is just one piece of the puzzle. Try shooting for 9-10 hours of sleep if your body is in hormonal imbalance or if you have diabetes.

Eating breakfast within an hour of waking will also help you get a better night’s sleep. It affects your body’s biological clock, or circadian rhythm. I will do another blog on the importance of breakfast. Stay tuned for that.

I want my followers to know that repairing and speeding up metabolism is complex. It is not only about nutrition. Sleep, stress, and toxins are impacting our metabolisms today. We can help combat these things through nutrition, but it is overall life changes that will make the lasting impact.



How Eating Vegetables Can Transform Your Health

By: admin

  • Date: May 10, 2024


In a world filled with fad diets and trendy superfoods, there’s one dietary staple that stands the test of time: vegetables. These colorful and nutrient-packed wonders have been celebrated for centuries for their numerous health benefits. From boosting immunity to supporting weight management, the importance of incorporating vegetables into your diet cannot be overstated. I am going to delve into the incredible benefits of eating vegetables and explore creative ways to incorporate more of them into your daily meals.




  1. Nutrient Powerhouses:




Vegetables are nature’s multivitamins, packed with essential nutrients such as vitamins, minerals, and antioxidants. From vitamin C in bell peppers to potassium in spinach, each vegetable offers a unique array of health-boosting nutrients. By diversifying your vegetable intake, you can ensure that your body receives a wide spectrum of nutrients vital for optimal health and vitality.




  1. Disease Prevention:




Numerous studies have linked high vegetable consumption to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. The fiber, antioxidants, and phytochemicals found in vegetables play a crucial role in protecting cells from damage, lowering inflammation, and promoting overall well-being. Incorporating a variety of colorful vegetables into your diet can serve a powerful form of preventive medicine.




  1. Weight Management:




In a world filled with fad diets and trendy superfoods, there’s one dietary staple that stands the test of time: vegetables. These colorful and nutrient-packed wonders have been celebrated for centuries for their numerous health benefits. From boosting immunity to supporting weight management, the importance of incorporating vegetables into your diet cannot be overstated. In this article, we’ll delve into the incredible benefits of eating vegetables and explore creative ways to incorporate more of them into your daily meals.




  1. Nutrient Powerhouses:




Vegetables are nature’s multivitamins, packed with essential nutrients such as vitamins, minerals, and antioxidants. From vitamin C in bell peppers to potassium in spinach, each vegetable offers a unique array of health-boosting nutrients. By diversifying your vegetable intake, you can ensure that your body receives a wide spectrum of nutrients vital for optimal health and vitality.




  1. Disease Prevention:




Numerous studies have linked high vegetable consumption to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. The fiber, antioxidants, and phytochemicals found in vegetables play a crucial role in protecting cells from damage, lowering inflammation, and promoting overall well-being. Incorporating a variety of colorful vegetables into your diet can serve as a powerful form of preventive medicine.




  1. Weight Management:




Vegetables are low in calories and high in fiber, making them an excellent choice for weight management. The fiber content helps you feel full and satisfied, reducing the likelihood of overeating, and promoting healthy digestion. By filling your plate with nutrient-dense vegetables, you can curb cravings, stabilize blood sugar levels, and support sustainable weight loss or maintenance goals.




  1. Gut Health:




A healthy gut is the cornerstone of overall health, and vegetables play a crucial role in nourishing your gut microbiome. The fiber found in vegetables acts as a prebiotic, fueling the growth of beneficial bacteria in the gut. This, in turn, supports digestion, enhances nutrient absorption, and strengthens the immune system. Including a variety of fiber-rich vegetables such as artichokes, broccoli, and Brussels sprouts in your diet can promote a thriving gut ecosystem.




  1. Versatility in the Kitchen:                                                                                                                                                                                                                                                                                         One of the greatest perks of vegetables is their versatility in the kitchen. From hearty salads to savory stir-fries, there are endless ways to incorporate vegetables into your meals. Experiment with different cooking methods such as roasting, steaming, or grilling to bring out the natural flavors and textures of vegetables. Get creative with colorful veggie bowls, veggie-packed soups, and vegetable-based pasta alternatives to add variety and excitement to your meals.




In a world filled with fad diets and trendy superfoods, there’s one dietary staple that stands the test of time: vegetables. These colorful and nutrient-packed wonders have been celebrated for centuries for their numerous health benefits. From boosting immunity to supporting weight management, the importance of incorporating vegetables into your diet cannot be overstated. In this article, we’ll delve into the incredible benefits of eating vegetables and explore creative ways to incorporate more of them into your daily meals.



Jun 22, 2024

5 min read

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