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Stressed, Tired, Moody? Find Out if It’s Hormones

aging, belle vitale, Blog, Hormones, Mind + Body, Stress, Wellness, women /

Stressed, Tired, Moody? Find Out if It’s Hormones Hormonal Imbalance What It Is  //  Symptoms  //  Causes  //  Tips  //  Conclusion Hormone health is a hot topic, and for good reason: Hormonal imbalance is experienced by an estimated 80 percent of women*, and can have profound effects on overall health. Everything from stress, cognition, mood, and energy to weight, skin, digestion, and sleep can be impacted by hormones. Operating like messengers within the body, hormones are chemicals that tell cells, tissues, and organs what to do. They help manage a myriad of processes, such as metabolism, sex drive, sleep, mood, and digestion. If you’ve struggled with any of the above functions, you may have wondered: Are hormone health and wellness to blame? What Is Hormonal Imbalance? A hormonal imbalance occurs when there is too much or too little of one or more hormones in the body. There are more than 50 different hormones, all dictating different functions. Even tiny changes in the levels of certain hormones can have a cascading effect in the body with serious potential outcomes. If, say, you don’t consume a rounded diet and subsequently lack key macro- or micronutrients, aren’t getting adequate sleep, or experience excessive stress, your hormone health can be disrupted. Other processes such as aging or certain medical conditions can also throw off natural hormone balance. Some of these imbalances require medical attention and consultation with your physician. But others can be impacted by lifestyle changes and supplementation. For example, stress can influence cortisol levels, which, over time, may negatively impact sleep, blood sugar and key hormone levels. This can lead to numerous symptoms and unwanted effects. Achieving hormone balance for women includes strategies to lower stress, help support healthy blood sugar levels through a healthy diet, and exercise to aid overall health and better hormone receptivity. Symptoms of Hormonal Imbalance Hormonal imbalance symptoms in women can manifest in many ways. If you are experiencing some of these symptoms, you may have a hormone imbalance: Fatigue Mood swings Brain fog Hot flashes Weight gain Problems sleeping Excessive/unusual sweating Headaches Irregular periods Bloating Low libido Acne/skin issues Irregular bowel movements Hair loss/thinning “Women should monitor for changes in menstrual cycles, mood, energy levels, weight, skin, hair growth, sleep patterns, libido, and digestion to distinguish between their normal variations and signs of hormone imbalance,” says Julie Pace, RDN, a registered dietitian who specializes in women’s health and hormone-related conditions. Some hormonal imbalance symptoms are much more serious than others, in which case those experiencing them should consult a healthcare provider. There are also normal changes that take place during perimenopause and menopause. But if you are in this phase of life, that doesn’t mean you should brush off symptoms that are disrupting your quality of life. Dr. Jolene Brighten, board certified naturopathic endocrinologist and author of Is This Normal, says, “The transition into menopause brings many unwanted hormone symptoms that typically begin with trouble sleeping, additional PMS mood symptoms, and in some cases, heightened anxiety. But while it is normal to experience these symptoms, it should never be considered normal for them to interrupt your daily activities.” What Causes Hormonal Imbalance? Hormonal imbalance can be the result of numerous influences. Some key hormones and factors to focus on include estrogen, insulin/elevated blood sugar levels, cortisol, and progesterone. 1. Stress Stress triggers the release of cortisol and adrenaline to help the body cope with perceived threats; adrenaline to increase heart rate and make the body more high-functioning, cortisol to release glucose — blood sugar — for additional fuel. Left unmanaged, however, this can affect the relationship between the body’s stress response system (called the hypothalamic-pituitary-adrenal axis) and its reproductive health system (the hypothalamic-pituitary-gonadal axis). When the endocrine system is functioning properly, the HPA axis and the HPG axis release the right hormones at the right times. But during chronic stress, illness, or injury, the stress center may send out “alarm signals” in the form of cortisol. When cortisol levels are chronically elevated, this can cause issues that include heightened blood sugar levels, weight gain, and trouble sleeping, among others. The result can disrupt hormone production, including estrogen. Finally, if there are problems arising within the HPG axis, this can lead to period issues (such as missed and irregular periods), mood changes and other symptoms including decreased sex drive. 2. Menopause As women near menopause, especially around the late 40s to early 50s, the HPG axis naturally slows production of sex hormones such as estrogen and progesterone. This can lead to hot flashes, sleep problems, and mood swings. Additionally, if the HPA axis is concurrently sending out those “alarm signals” in the form of elevated cortisol, this can compound some corresponding issues like elevated blood sugar and weight gain. 3. Excessive carbohydrate intake Consuming foods high in refined carbohydrates (such as sugary snacks, white bread, candy, and juices) can cause rapid spikes in blood sugar because of how quickly these simple carbs are metabolized. Over time, this bombardment of blood sugar can dull sensitivity to insulin, the hormone responsible for directing glucose into cells. With fewer and fewer cellular takers for the circulating glucose, the result can be chronically elevated blood sugar, weight gain, and even issues of the pancreas, where insulin is released. Further exacerbating this effect, cortisol can make you crave sugary foods. So, elevated stress causes elevated cortisol, which can lead to elevated glucose levels, which can lead to weight gain… which can further elevate stress, perpetuating a cycle in which millions of people have become stuck. 4. Lack of physical activity The more sedentary your lifestyle, the likelier you are to see a decrease in insulin sensitivity and a subsequent increase in blood sugar levels. Insulin makes cells — like those in your muscles — receptive to glucose for energy. And every move you make places demands on your muscles that glucose helps to fuel. But if you don’t ask much of your muscles, that glucose will instead stay in the blood, requiring more and

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Are skimpy uniforms supposed to make women run faster….?

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Are skimpy uniforms supposed to make women run faster….? Runners, is this a design that would actually help you run faster? Or are we tackling a whole ‘nother issue here?   View this post on Instagram   A post shared by Cassey Ho (@blogilates) It’s not giving anatomically functional Love how the top zips for easy on and off, BUT THE GUSSET. It’s so small that it somehow gave a mannequin cameltoe?! Honestly did not know that was even possible. Is minimal coverage meant to increase speed? Aerodynamics somehow? Were women in the room during the design process? Concern aside, the comments did not disappoint It’s pretty clear that we’re all on the same page… The real question… Jokes aside, there’s a real conversation we need to have about the design differences between men’s and women’s uniforms. Are they different for functional purposes? Or are women’s uniforms designed to be skimpier because it draws spectatorship? I have read several articles since that original IG post, and Nike has said they have many more styles of the Olympic track uniforms for the athletes to choose from. However no official statement (so far) on whether the design team working on that women’s kit consisted of any women. Post credit: @citiusmag | Original image: @pacephoto   I do wonder what I would do… Anyway, what do you think of the Nike Olympic track uniforms reveal? Let’s discuss in the comments! Runners, is this a design that would actually help you run faster? Or are we tackling a whole ‘nother issue here? 👀   View this post on Instagram   A… Cassey{authorlink}https://www.blogilates.com/blog/nike-womens-olympic-track-uniforms/Blogilates The official blog of Cassey Ho https://www.blogilates.com/wp-content/uploads/2021/02/fav-1.png

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Why women are obsessed with pockets

2023, Blog, Cassey's Blog, design, dress with pockets, dresses, history, leggings with pockets, Life, patriarchy, pockets, popflex, Products, sexism, shorts, skort, women /

Why women are obsessed with pockets Hey guys! Have you ever wondered why pockets are so special to us? To women specifically. Buckle up – it’s time for a history lesson!   View this post on Instagram   A post shared by Cassey Ho (@blogilates) The tea on pockets The lack of pockets in women’s clothing is more than just annoying – it’s actually a sexist and political women’s rights issue that dates back centuries. Traditionally throughout history, women stayed at home while the men worked outside. Since men were the ones who carried all the $, paperwork, and the keys to and from the house, tailors thought they were the only ones who needed practicality in their apparel. So what did women do? They had to tuck their handbags under the poof in their dresses! (Smart! We love a hidden pocket!) Except back then a pocket under a skirt had fatal implications. During the 16th & 17th century witch hunts, women who were burned at the stake for “being witches” were also accused of smuggling herbs, potions, and poisons in their, you guessed it, hidden pockets. Women were banned from having pockets Then during the French Revolution, women were banned from having pockets because they were seen as a secret way to hide revolutionary material! The idea was that if we take pockets away from women, we could take away their participation in politics too! At the beginning of the 17th century (think corsets and bustles), hidden pockets didn’t work anymore because you’d have to basically get undressed in public to access your belongings. Therefore, tie-on style “pockets” (aka mini pouches aka purses) were introduced. Fast fwd to the Victorian era. Women’s fashion was focused on tiny waists and looking ornate & delicate. Pockets were deemed too bulky bc they detracted from a woman’s figure, so this time around, pockets simply were not in style. Eventually, during the women’s suffrage movement, pockets actually became a symbol of women’s rights! In 1954, Christian Dior cemented the patriarchy of pockets by saying “Men have pockets to keep things in, women for decoration.” So that explains the superficial pocket stitchings on my middle school jeans and the super shallow pockets that I could never fit anything in. No wonder that in 2023 women still get excited over pockets! We’ve been denied them for centuries! I’m gonna keep celebrating my love of pockets not only bc they’re functional but bc they’re also a symbol of our autonomy & freedom. POPFLEX LOVES POCKETS Hey guys! Have you ever wondered why pockets are so special to us? To women specifically. Buckle up – it’s time for a history lesson!   View this post on… Cassey{authorlink}https://www.blogilates.com/blog/pockets-in-womens-clothing-history/Blogilates The official blog of Cassey Ho https://www.blogilates.com/wp-content/uploads/2021/02/fav-1.png

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What is a Cycle Syncing Diet, and Should You Try It?

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What is a Cycle Syncing Diet, and Should You Try It? If you’re someone who deals with a menstrual cycle, it’s safe to say you’re no stranger to the ups and downs of each month. Thanks to hormonal changes with each phase, it can be quite a bumpy ride. Can cycle syncing food smooth the journey and help you feel better? Let’s find out! What is Cycle Syncing? Cycle syncing is adjusting your nutrition and exercise to the phases of your cycle. These adjustments cater to the changes in your hormones to help balance things out. In this article, we’ll focus on the best foods to eat during each phase. The Benefits Hormones can be chaotic (is there anything we haven’t blamed them for?). But did you know that certain foods may help balance them out and improve symptoms of hormonal changes during your cycle? Other foods replenish vitamins and minerals or remedy symptoms. Some reported benefits of cycle syncing food include: Decreased cramping, bloating, and other period symptoms Improved mood Decreased stress and anxiety Decreased fatigue   Cycle Syncing Diet But not like, a diet diet. Here are some nutrients to target during each phase of your cycle with some easy ways to get them on your plate. Menstrual Phase (Days 0-7) Ugh, your period. Maybe you’re bloated and crampy, and all you’re craving is some comfort food and a nap. This is when estrogen is the lowest. Here’s what to eat. Iron When you lose blood, you lose iron. Eat iron-rich foods like lean meat, beans, leafy green vegetables, and lentils, PLUS Vitamin C-rich foods like citrus, strawberries, tomatoes, bell peppers, and broccoli to help maximize iron absorption. Omega-3s Foods high in omega-3 fatty acids like salmon, flaxseeds, chia seeds, and walnuts fight inflammation and might help with cramping. Foods to support energy levels The best way to keep your energy levels up? Don’t skip meals! And try to include a serving of protein with each meal and snack. Magnesium If you suffer from menstrual migraines (same, ugh), some studies suggest that supplementing with magnesium could prevent an attack. Follicular Phase (Days 8-13) Your energy is back and you’re feeling great! Support your energy levels with lean protein, whole grains, legumes, starchy vegetables, and fruit. Fermented foods Fermented foods improve your gut microbiota, which is vital for estrogen metabolism. We’re here to support hormone balance, so we want to support that metabolism in any way we can! Plus, we love gut health. Healthy fats Finally, healthy fats like avocado, salmon, and olive oil, plus fat-soluble vitamin E foods like sweet potato, leafy greens, and nuts support healthy ovaries and reproductive health – especially important if you’re trying to conceive! Ovulatory Phase (Days 14-15) The ovulatory phase is…when you ovulate! During this short phase, keep eating a healthy, balanced diet and the foods that support estrogen balance. Cruciferous vegetables Think broccoli, cauliflower, and Brussels sprouts. A chemical in cruciferous veggies called 3,3-Diindolylmethane may support the liver to help your body get rid of excess estrogen. Zinc, folate, and antioxidants These are especially important if you’re trying to conceive, but also play a role in reproductive health even if you aren’t! Luteal Phase (Days 16-28) Here we are, approaching menstruation again. A lot of us start to feel PMS symptoms like mood swings, headaches, and bloating. You might feel extra hungry too. Drink your water! Hydration is important in every phase, but especially when you’re headache and bloat-prone. Starchy vegetables Carbs will help with the hunger part, especially if you’re incorporating the right ones. Starchy veggies like sweet potatoes will fuel your body with carbs, but also pack in some nutrients, like our bestie fiber! Magnesium Magnesium can help with anxiety, headaches, and even water retention. Oh, and research shows that many Americans aren’t getting enough! One study actually states that around 48% aren’t meeting the recommended intake. A supplement may help, but you can also include magnesium-rich foods like dark chocolate (yes!), avocado, nuts, and legumes. The Cons of Cycle Syncing Cycle syncing can be great BUT (there’s always a but, right?), as with all wellness trends, there are some cons to cycle syncing. First, it’s not supported by a ton of science yet. We really just need more research to confidently say this works, who it works for, and really nail down the benefits. Second, this may not work for people with irregular periods or people who are on birth control. If you have an irregular period, it’s going to be a lot harder to track which phase you’re in. Birth control uses synthetic hormones to prevent ovulation, which means cycle syncing likely will not be as effective. Don’t overthink it If planning your diet around your cycle feels like too much, that’s FINE! The best thing is to eat a balanced, varied diet made up of foods that make YOU feel good. Adding in some of these nutrients may help, but there’s no way to say one thing will work for everyone. Our bodies, lifestyles, menstrual cycles, and hormone levels are all different. If you feel like your symptoms are impacting your life or require special attention, definitely chat with your healthcare provider to construct the best plan for you. Have you tried cycle syncing food? Did you notice a difference? Tell us in the comments!     If you’re someone who deals with a menstrual cycle, it’s safe to say you’re no stranger to the ups and downs of each month. Thanks to hormonal changes with each… Breanna Woods MS, RD{authorlink}https://www.blogilates.com/blog/cycle-syncing-food/Blogilates The official blog of Cassey Ho https://www.blogilates.com/wp-content/uploads/2021/02/fav-1.png

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