The importance of slowing down for your health is underestimated and under encouraged!
In this ultra fast paced reality whereby constantly seeking validation for our over achievements and burning ourselves out left right and centre is considered admirable…. When does enough truly become enough?
STRESS is one of the greatest (if not the GREATEST) detriments on our health…. It raises cortisol levels, impairs digestion, raises blood pressure, dehydrates our cells, impairs a woman’s female cycle, causes insomnia and these are ONLY A FEW of the effects stress has on our physical body.
It is considered NORMAL for a woman to be running on high cortisol all day long, surviving on constant caffeine fixes and little to no sleep. This combo, combined with the emotional effects of stressful situations is the pre-requisite for unbalanced hormones and ultimately chronic illness related to these hormonal imbalances.
When our hormones become imbalanced, chronic illness such as thyroid dysfunction and menstrual problems can ensue. Our lovely, precious female hormones feel the effects the most! In fact, elevated cortisol has a significant effect on menopausal symptoms as well.
There really is no time like the present to begin to address the stress within and without; not only to avoid chronic illness in the future but to address any current issues you may be facing. Managing stress (internal and external) can have a hugely positive impact on our health.
You may not be able to totally reduce your “to do list” but you can begin to make time for some of the self care options I have included below.
Here are my top tips for aiding the body’s response to stress and managing your cortisol levels so that your female hormones are not left to deal with the damage.
Get in the habit of a protein and good fats rich breakfast. Ie add nuts, seeds, nut butter or chia seeds to your morning oats. Or opt for eggs and avocado on a piece of sourdough toast.
Have your breakfast before caffeine in the morning
Reduce blue light exposure by putting your phone away 1 hour before bedtime and 1 hour after waking. ( If this is too much, try 30 minutes.)
Try magnesium supplements or topical magnesium to aid sleep and relaxation. (i would advise consulting with a practitioner before taking them.)
Epsom salt bath before bed to relax the muscles
Hydrotherapy- Alternate hot/cold showers 30 secs each time
Reduce caffeine intake after 2pm
Drink a hot mug of Cacao
Add electrolytes to your water ( a good brand is LMNT and you can use my code HAYLEY97549 at www.healf.com for 10% off)
Increase protein intake with every meal. Aim for up to 30g with each meal.
5/10 minutes breath work or meditation
Brisk walk out in nature daily
Try adaptogenic herbs like ashwagandha and reishi mushroom in your hot/ cold drinks
Incorporate daily movement such as yoga and pilates and reduce intense cardio sessions
Read a book or get creative in the kitchen. Do something that enables you to tap into your creative side and drop out of the mind
CBD Oil/ balm as part of a bedtime routine
Let’s make it our norm to slow down the pace and take care of ourselves as best we can. It might be societies "norm" but it doesn’t have to be ours. Let's be the trailblazer's of a less stressed society!
And remember, the busier your lifestyle is..the more it is absolutely essential to incorporate these remedies!
Be kind to yourself and the kindness will become infectious, plus it will combat some of the high cortisol floating around!
with love,
Hayley x
(Certified Nutritional Therapist)
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