five balancing tips you can do at home
Hot flashes can occur in both men and women who have an imbalance in sex hormones. These hormones are not only for reproductive benefit, but total body: brain and cognitive function, skeletal and heart health. When we speak of hormones, most often it is related to progesterone, estrogen, and testosterone. However, there are more, such as thyroid hormones and adrenal hormones that all work together, like a symphony.
You probably haven’t heard the term “adrenals” that often, but you most likely have heard of the “flight or fight” response that they are responsible for with the secretion of cortisol, amongst other hormones. It is the adrenal glands that must be in good shape to help men and women who are aging and decreasing the production of estrogen and testosterone in their gonads (ovaries and testes).
How do you know if your adrenals are functioning optimally? Well, you know they most likely aren’t if you had a lot of stress in your life, if you are suffering from fatigue, foggy thinking, anxiety, depression, headaches, sugar cravings, and allergies. Salivary hormone testing available which can measure your cortisol levels throughout the day. These are available via most Naturopathic Doctors offices.
Here are 5 Adrenal Balancing Acts you can do at home:
1. Get good sleep: You may be able to function on less, but ideally the 8 hours is still proving to be regenerative to your body on many different levels. Even if you don’t feel different, lack of sleep over time is a challenge to your body.
2. Exercise: Getting in motion, in a non-competitive way, gets not only your body and brain in better shape, but your adrenals too. Take just 20 minutes of walking, biking, hiking, etc a few times per week.
3. Nourish: The best food for the adrenals are those whole foods, protein and vegetables that are rich in B vitamins, specifically B5 and B6. Vitamin C and E are also beneficial. Try eating avocados, mushrooms, eggs, legumes that can provide a good source of B vitamins.
4. Breathe: Using your diaphragm to breathe is the best way to get in a good deep breath. You will know you are doing it the right way, if your stomach is the first to move when you take a big breath in, versus your chest moving. Aim for a minimum of 10 deep breathes per day, and work your way up to 100.
5. Laugh: Yes, it is still the best medicine. Laughter provides a decrease in stress hormones so those adrenal glands get to take a little time off when you are chuckling!
In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.