10 Signs You May Have a Hormonal Imbalance (And What To Do About It)

Hormones are like chemical messengers, and govern nearly every cellular action in our body. Each group of hormones has a very distinct role in our body – some are considered essential, others are not.

Let’s start with our sex hormones. While very important, estrogen, progesterone and testosterone, are actually not essential for our survival. They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.

On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain.

These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out and disconnected at certain stages of life!

So what happens when hormones stop playing well together?

We can often experience a ripple effect, even when there’s a slight hiccup in hormone function. Also, with the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues. #notgood

The 10 most common signs that you may have a hormonal imbalance:

  1. Poor sleep – not being able to fall asleep or stay asleep
  2. Fatigue that’s not alleviated by sleep
  3. Night sweats and hot flashes
  4. Resistant excess weight and body fat, especially around the belly
  5. Low libido or sexual dysfunction
  6. Acne or other skin issues
  7. PMS symptoms
  8. Foggy thinking (brain fog!) and difficulty concentrating
  9. Mental health issues – depression and anxiety in particular
  10. Mood changes like irritability and anger

NOTE: I know that maybe you’ve been to the doctor and have been told that your hormone levels are within the normal range and there is no cause for concern. Here’s the thing – normal does not meal optimal. You could be on the low end of normal range but still within the normal range and be feeling like crap. Don’t settle for normal or average….aim for optimal. Choose to bring your overall health to the highest possible levels.

While there can be many causes to hormonal imbalances, the following are the most common ones that have been identified:

  • Age and stage of life
  • Chronic stress
  • Medications (e.g. the Pill)
  • Toxins and endocrine disruptors like xenoestrogens (think plastics, chemicals in skincare products)
  • Poor nutrition and lack of adequate key nutrients (not enough or poor quality fat)
  • Blood sugar regulation problems (think cravings, fatigue, hangriness)
  • Disrupted circadian rhythm (poor sleep)
  • Chronic inflammation (e.g. leaky gut & digestive system inflammation)

If you’re reading this and thinking, “this is me, this is me”…. don’t panic! I’m going to share with you 5 simple ways to support and rebalance your hormones naturally.

Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.

Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation. Keep in mind that grains and dairy may cause or exacerbate hormonal problems for some people so these should be infrequent or avoided all together.

Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block – and your body can only use the ones you give it. Fat is also needed for your brain, eyes, immune system, heart health and mood.

Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs – yes, you can eat the yolks (and you should)! I posted recently about Healthy Fats and Dangerous Fats. Check it out here.

Exercise daily: Working out on a regular basis, engaging in strength training, and incorporating HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit. And exercising also helps you sleep better.

Sleep better: Getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!). If you have trouble falling asleep, consider adding essential oils to your night-time routine (via diffuser or topical application). We have had great success adding essential oils to many different areas of our lives!

Manage stress & practice self-care: the truth is – stress can be devastating for hormonal health (an overall health in general). We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep!

Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care. Self-care doesn’t have to be a complicated or expensive venture. What is it that you enjoy doing to relax? Having a bath? Giving yourself a facial? Reading a book? Taking a walk? Whatever it is, engaging in it daily (ideally) will dramatically support your hormones.  Lastly, have you heard of the app Calm? It has guided meditation (5min), breathing exercises, relaxing music and sleep stories. It’s a great app that really helps you to focus, relax and sleep.

If you’d like to chat about simple ways you can get your hormones working with you (instead of against you), book a free 30 min call 

RECIPE: Hormone-friendly Choco-nut Fat Bombs

Ingredients:

  • ½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or sunflower seed butter)
  • ½ cup virgin coconut oil
  • 3 Tbs raw, unprocessed cacao powder
  • stevia, xylitol or monk fruit to sweeten to taste ( 1-2 drops or 1/8 tsp powder)
  • silicone candy mould or mini-muffin pan

Optional add-ins:

  • splash of real vanilla extract or vanilla powder
  • cinnamon or ginger
  • pinch of Himalayan pink salt or Celtic grey salt

Directions:

  1. In a large skillet melt coconut oil and nut butter over low heat.
  2. Stir in cacao powder and desired sweetener.
  3. Remove from heat and add vanilla (+ other add-ins), if using.
  4. Pour or spoon mixture into silicone candy molds or mini-muffin pan (about 1 Tb of mixture)
  5. Put in freezer until set.
  6. Remove from molds and store in the freezer or fridge in an airtight container.

Be mindful that each fat bomb is considered a full serving of fat – great for curbing the appetite, satisfying a sweet tooth and supporting your hormones with the building blocks they need! And FREAKIN DELISH. The hubby makes these HIMSELF every two weeks….seriously, that easy and totally delicious.


Need A Mood Boost? Eat This!

No question that what you eat can affect how you feel, right? Both positively and negatively. (And the same goes for your kids. )

Mental health and brain health are incredibly complex. As are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms of how food and nutrition help, we know a few ways that food impacts our moods.

First, we know that what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate. They are important not just for thinking and memory, but also for mental health. Second, we know what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings…bad ones. Where do you think the term #hangry comes from?

So, let’s talk about mood-boosting and mood-busting foods….which ones to include and which ones to avoid. Especially as we move into the winter months, with less hours of sunlight we need to take external steps to support and improve our mood.

Top Mood Boosting Foods and Supplements

  1. Did you know that some nutrient deficiencies can look like mental health problems? Yup. The food we eat (or don’t eat) can affect us so profoundly that it mimics a mental health imbalance…this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. Clearly, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest. #yesplease
  2. Pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods.
  3. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.
  4. Fourth. Make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. I recommend eating protein with every meal and don’t forget that protein also helps to regulate blood sugar,
  5. Fifth. Complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan (and remember that Turkey time is just around the corner). Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.
  6. Sixth. Fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

FUN FACT: One study showed that giving one multi-vitamin and one omega-3  fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Not that I’m comparing my kids to prison inmates buuuuuuut, ALL my kids get fish oil in the morning to help set them up for the day AND in the evening before bed to help calm them and prepare them for sleep.

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well!

Top Mood-busting foods

This shouldn’t be a surprise to you – processed foods are mood-busters! One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health imbalances. How much feedback do you need to jump off this bandwagon? Processed foods are problematic for so many reasons.

I know you’re probably thinking….“But it makes me feel good!” Yes, some of these mood busters can make you feel better…but only temporarily. Most big food companies hire scientists to study how to maximize the “pleasure” centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now. They call it the “bliss point” and their goal is light up this centre of your brain on a regular basis.

But do you know what also makes you feel good? Weight training,  running, walking..or just moving! Lots of things can help boost your mood and make you feel good….AND have the added benefit of improving your health.

A few other things to avoid are:

  • Alcohol (nervous system depressant)
  • Caffeine (may worsen anxious feelings and ability to sleep)
  • Sugar (messes with your blood sugar and can worsen inflammation).

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily.

Recipe (mood boosting): Fruit Salad

fruit salad

Serves 6-8

Ingredients:

  • 1-2 cups watermelon, cubed
  • 1-2 cups cantaloupe, cubed
  • 1-2 cups blueberries, fresh
  • 1-2 cups blackberries, fresh
  • 1-2 cups green grapes
  • 1 tbsp chia seeds (optional)
  • 2 tbsp walnuts (optional)

Directions:

  1. Place all fruit in a large bowl and gently toss.
  2. Serve & enjoy!

 


7 Natural Ways To Deal With Bloating

Do you ever feel a bit “overextended” in the belly after a meal or a little “gassy?” Are you tired of carrying your “food baby?”

Well, bloating is common. Up to 25-30% of people experience it regularly (that’s 1 in 3)! It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.

There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance. It can also result from how you eat. If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them.

If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

1 – Don’t overeat

If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re forcing your digestive system to work overtime (and you’d be grumpy too if you were forced to take on all that extra work!). It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

2 – Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.

3 – Avoid swallowing air

Seems like a no-brainer right? Think of a baby gulping on the breast or at the bottle…for sure, you’re gonna end up with a gassy baby. Same is true of adults, and things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these.

You can also swallow air when eating too quickly or while talking. Which leads me to…

4 – Eat slower, more mindfully, and less stressed

Eating too fast isn’t doing your digestive system any favours. You can help the food move along by chewing it thoroughly and s-l-o-w-i-n-g down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). 🙂

5 – Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try diluting peppermint oil in water (ensuring it is certified therapeutic grade), steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

6 – Take Digestive Enzyme Supplements

There are certain over-the-counter products that can be useful.  This includes supplemental enzymes that can help break down indigestible carbohydrates. Have you heard of or tried Beano? It contains the enzyme alpha-galactosidase, which can help break down indigestible carbohydrates from various foods. And for many people these types of supplements can provide almost immediate relief.

7 –  Take Probiotics

Gas produced by the bacteria in the intestine is a major contributor to bloating. And we know that including probiotics as part of your daily routine can help to populate the good bacteria and also have a positive impact on digestion and immune health. It would reason then, that including a probiotic in your diet will help to reduce gas production and bloating. They can take a while to start working though, so be patient.

As you can see, there are a bunch of natural ways to deal with bloating.

First, avoid it by not eating things that you know give you gas or aggravate a known digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you try all of these suggestions, and still experience bloating, then you may have a food intolerance/sensitivity or allergy. If you have a major concern, then please see your doctor. They can help to rule out a serious and/or chronic condition.

Recipe (peppermint): Peppermint Mocha Creamer

hands holding coffee

Ingredients:

  • 1 can coconut milk
  • ½ cup almond milk, unsweetened
  • 2 tbsp cacao powder, unsweetened
  • ½ tsp peppermint extract or 2 drops peppermint essential oil (certified therapeutic, food grade and safe for internal use)
  • 3 tbsp honey or maple syrup (optional)

 

Directions:

  1. Place all ingredients in a blender and blend until well combined.
  2. Store in a sealed container in your fridge.
  3. You can pour into your morning coffee & enjoy or you can enjoy it on it’s own. Either way, you’ll be in heaven!

Apple Pie For Breakfast

With the cold weather officially here (meh), it’s also time for those meals that warm the body and feed the soul!

Like you, I follow a breakfast plan for every day of the week, and right on (weather changing) cue, my kids have been telling me that they’re bored with their current oatmeal. So last week, I switched it up and BAM, it.was.a.hit!

Incredibly easy and super delicious, let me introduce you to Breakfast Apple Pie Oatmeal!

Recipe: Breakfast Apple Pie Oatmeal

*I’m feeding 4 kids so you’ll need to adjust accordingly

Ingredients:
  • 1 medium to large size apple (we like honey crisp)
  • 2 tsp cinnamon
  • 2 cups dry oats
  • 1 egg
  • 1 tbsp butter
  • 4 cups of water
  • **wee bit of maple syrup…WEE

 

Directions:

  1. Add water and egg to the pot and stir.
  2. Add cinnamon.
  3. Peel and grate the apple. Add to the pot.
  4. Add oats. Stir.
  5. Add butter.
  6. Cook on low-medium heat and stir regularly to avoid sticking to the sides (cause it’s got the egg).
  7. You’re welcome.

What’s Your Gut Saying To You?

“All disease begins in the gut.” – Hippocrates 

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (a.k.a digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this.

  1. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites.
  2. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body.
  3. We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis“).
  4. And don’t forget the  friendly resident microbes too. These guys also have newly discovered roles in our gut heal and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out…kinda like a bouncer at your favourite club. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out. This seemingly simple role is super-complex, and it can break down in so many places.

For one thing, our guts can literally “leak.” Like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there. A healthy gut is not a leaky gut. Maintaining a healthy gut barrier is the first pillar of gut health.

DID YOU KNOW? About 70% of our immune system lives in and around our gut – and if you’re gut isn’t healthy, how do you expect to be?

The second main part of your gut are the billions of friendly, health-promoting microbes. Gut microbes help us digest and absorb nutrients. They also fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, how do you improve gut health?

There are lots of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s start there.

Try eliminating:

  1. Added sugars, processed foods, and alcohol! Ditch the junk for a few weeks, and you may be amazed at how much better your body (and gut) feels.
  2. You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

Try incorporating:

  1. Nutrient-dense foods. When we allow tons of macro- and micro-nutrients into our gut, we maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.
  2. Probiotics: By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet. We make kombucha here at our house and the kids love it. They feel/think they are getting pop but I know that I’m supporting their health.

Can I have some Kombuuuuucha, please?

 

3. Increase fibre. Not eating enough fibre increases the risk of heart disease, cancer, diabetes, and obesity. Fibre plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fibre also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fibre? Fruits, vegetables, nuts, seeds, and even cacao.

4. And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Recipe (Probiotic-rich): Fermented Veggies 

IMG_4731

Ingredients:

  • 1 glass quart jar with a plastic lid
  • 1 to 1 1/2 tablespoons sea salt
  • 2 cups filtered water (water MUST BE FILTERED as chlorine will affect the fermentation process)
  • 2-3 cups chopped cabbage
  • 1 cup chopped cauliflower
  • 1-2 cups grated carrots
  • 1-1.5 tbsp garlic
  • 1 tsp grated ginger
  • cabbage leaves for stuffing jar

 

***OPTION: You can also use a veggie culture starter (my preferred method) in place of the salt and this is the culture I like to use. If you use this veggie culture, follow the recipe provided at the link.

Directions:

  1. First dissolve your sea salt in water in a glass jar or 2-cup glass measure.
  2. Then place vegetables and herbs into a quart jar.
  3.  Make sure you leave about an inch from the top of the jar.
  4. Then cover with your salt brine, leaving about an inch to a half inch from the top.
  5. Fold a small cabbage leaf and press it into the brine so the water floats above it and the vegetables are completely submerged.
  6. Cover with a plastic lid (it is best not to use metal as the salt and acids can corrode it, though I have used them occasionally if that is all I have).
  7. Screw the lids on tightly.
  8. After day 2 or 3 begin to “burp” your jars once or twice daily to let excess gasses escape. You can do this by unscrewing the lid just enough to hear the gasses release and then quickly tightening it back up. You should see a bit of bubbling and some liquid possibly dripping out after about day three, depending on the heat level in your home. I like to place my jars into some sort of container, like a rectangular Pyrex dish, to catch any drips. Set your jars in an undisturbed place in your kitchen out of direct sunlight.
  9. You can taste the veggies after about five days to see how soured they are. I prefer to let mine ferment for about 7 to 8 days in the winter and 5 to 6 days in late summer.
  10. Experiment! There is no exact science with fermentation. After your veggies are soured to your liking, place the jar (or jars) into your refrigerator where they will store for months.

How Do I Keep My Blood Sugar Stable?

Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Or, does it mean absolutely nothing to you?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles….basically to function as a human!

The thing is, it can fluctuate. A LOT.

This fluctuation is the natural balance between things that increase it; and things that decrease it.  In the most simple of explanations, when carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues for energy.

But why keep your blood sugar stable? Does it even matter?

Your body is always seeking homeostasis (back to high school science with that term, lol) and therefore wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued (mid-afternoon slump), and irritable. And, it should be low enough that your body isn’t scrambling to remove excess from the blood. Homeostasis. That’s the goal.

Okay, we’re going to get slightly technical but I want you to stay with me because this information is important. Ready?

When blood sugar is too low, this is referred to as “hypoglycemia.” When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”  This means your cells are just so bored of the excess insulin constantly floating around that they start ignoring (resisting) it, and that keeps your blood sugar levels too high. It’s like the boy who cried wolf. He set off so many false alarms about the wolf that when the wolf came, no body else did. With insulin resistance, your cells do the same thing!!!

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. And a whole host of other health related problems that are best avoided.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable. And keep you human.

4 simple steps you can take to help balance your blood sugar are:

  1. Reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks, overabundance of starchy carbohydrates, candy and having smaller portions of dessert (or only having one set night during the week where you have dessert. In our house, Sunday is our dessert night. The kids put in their request and I do my best to honour it. Not only do they appreciate and savour the dessert, but they’ve come to understand that dessert isn’t something to eat on a daily basis.)
  2. Eat more fibre. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level.  Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods can reduce or remove fibre).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.
  3. Eat more protein. Like fibre, protein slows down the amount of sugar absorbed from your meal. It also helps keep you feeling full and satiated. Protein sources include beef, poultry, pork, fish and some legumes.
  4. Eat more fat (the good kind). Consuming foods like avocadoes, coconut oil, butter, olive oil, fish oil, flax seed oil, hemp oil are not only good for you, but will also help to keep your blood sugar stable.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Besides making changes to your nutrition, there are also lifestyle changes you can implement to help balance blood sugar.

  1. Exercise. Get your body moving on a regular basis. It helps to improve your insulin sensitivity; so that your cells don’t ignore insulin’s call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. That makes exercise a WIN-WIN!
  2. Reduce stress. Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar  (glucose)! When you are stressed,  signals are sent to release stored forms of sugar back into the bloodstream, thereby increasing blood sugar levels.  So, try to reduce the stress you’re under or manage it more effectively.
  3. Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings (yes, yes and YES! I’ve personally not been getting alot of sleep lately and I WANT ALL THE BREAD and CHOCOLATE). Sleep is a crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Making sleep more of a priority – will do your blood sugar (and mental health) good.

Your body is on a constant 24-hour quest to keep your blood sugar stable. Its always looking for homeostasis….it’s little piece of Zen. The body has mechanisms in place to do this, but those mechanisms can get tired and lazy if you constantly overload your system.  And those long-term blood sugar issues can spell trouble! Minimizing exposure to excessive starchy or refined carbs, and eating more fibre, protein, and fat, while also incorporating exercise, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

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Recipe: Cinnamon Apples

IMG_8756

Serves 4

Ingredients:

  • 2 apples, chopped
  • ½ tsp ground cinnamon

Directions:

  1. Slice apples
  2. Place them in a bag or bowl with lid
  3. Add cinnamon
  4. Shake to coat
  5. Take a bite and enjoy the deliciousness


Tip: Keeping the peel on increases the fibre content, which is even better for stabilizing your blood sugar.


Adrenal Fatigue: What Is It?

Stressed? Tired? Craving sugar? Can’t sleep? (Yes to all?)

All of these can be related to the constant stress we feel in our lives and we know that stress can have a HUGE impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

In case you don’t know, your adrenal glands look like walnuts and they live on top of both of your kidneys. These uber important glands produce many hormones, including stress hormones.

But what happens when they become “overworked?”

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you’re totally hyper alert and living in the moment. This feeling is known as your body’s “fight or flight” response. Some people (perhaps you?) just love that intense feeling. We often call them “adrenaline junkies”. (As an aside: many first responders suffer from adrenal fatigue due to the  constance high stress of their jobs).

The release of hormones in the fight or flight response is your body’s normal reaction to stress.  Stress can sometimes be positive, like when it helps you swerve and prevent a crash. After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good.

But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress? It wouldn’t feel like an awesome (once-in-a-while) “rush,” anymore would it?

And what do you think happens to your poor adrenal glands when they’re constantly working? They’d get fatigued, right? The same way you get fatigued when you don’t sleep or exert yourself physically for a prolonged amount of time.

When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms. Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

Now, I have to tell you that there aren’t medically accepted blood tests for adrenal fatigue. In fact, it’s often not considered by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of “Adrenal Insufficiency” or “Addison’s Disease” applies – and you are at a critical point where immediate medical intervention is needed.

All hope isn’t lost though, if you do have symptoms, you should see your doctor to rule out other possible conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).  An amazing and easy to read book with real life tools to combat adrenal fatigue – Adrenal Fatigue: The 21st Century Stress Syndrome.

What to do if you have these symptoms? There are many actions you can take to reduce your stress and improve your health and energy levels.

If stress is starting to burn you out, stress reduction is key. Immediately. There are tons of ideas how you can reduce your stress, just choose one that works for you. My favourites are training, walking outside, more sleep, visiting the spa, taking a bath or totally ‘vegging’ out and doing NO-THING.

Of course, I also recommend adjusting your diet by reducing sugar and processed food intake and eating more fruits and vegetables. There are also specific supplements – the stress supporters like high quality brands of Vitamin C and B-complex – that you can incorporate to help your body better deal with stress. All aspects of better nutrition can only help your body….so go ahead and do it!

Recipe (Stress-reducing bath salt): Lavender Bath Salts

lavender bath salts
photo cred: bonnieplants.com

Per bath

2 cups epsom salts

10 drops lavender essential oil (contact me about this AMAZING brand of essential oils)

As you’re running your warm bath water, add ingredients to the tub. Mix until dissolved

Lock the door, turn on the music and enjoy your stress-reducing bath!