Three Tips for Managing Stress and Balancing Hormones
If I had to share just three tips that you can do right now, I believe these tips have the most benefit:
Get outside & get sunlight exposure.
Exposure to natural light is a very important regulator of the brain cells that are responsible for forming the circadian rhythm, our internal body clock. It helps to regulate our hormone melatonin, which is responsible for making us sleepy at night.
My morning routine includes walking outside first thing in the morning. This is also known as: Full-Spectrum Light Exposure.
Why do I prioritize this?
Well, the human eye contains photosensitive cells in its retina. These photosensitive cells directly affect the brain’s hypothalamus region, which controls our biological clock. This influences our circadian rhythm, important for normal sleep patterns, hormone regulation & adrenal function. Note that it is best to practice without sunglasses or contacts to receive the most benefit.
The brain’s pineal gland benefits directly from the sun stimulation. The pineal gland produces melatonin, an important hormone, and critical for a healthy circadian rhythm. The transition from sleep to waking up requires the effects of the body’s adrenal glands, specifically cortisol production, influenced by the brain’s hypothalamus & pituitary.
So I challenge you to try to get outside in the morning for at least 10-30 minutes for a walk. Or if you don't have time for a walk, just sit outside.
2. Prioritize sleep.
For adults, about 7-9 hours of sleep per night is ideal. Sleep deprivation is associated with problems, including fatigue, headaches, reduced productivity, mood issues, weight gain, and a higher risk for many chronic diseases.
3. Eat a FIBER-RICH diet.
Fiber is a carbohydrate that has IMMENSE health benefits. Fiber only comes from plants - fruits, vegetables, nuts, seeds, grains, & legumes.
On average, we need at least 30 grams of fiber a day, but in the US, only 5% of the population achieve that amount.
High fiber diets reduce the risk of stroke, cardiovascular disease, obesity, type 2 diabetes, obesity, neurodegenerative diseases, and cancer. Fiber is critical for building and maintaining a healthy gut, which research shows are key for overall health and longevity.