As summer comes to a close, many women find themselves feeling exhausted. With the rush of getting children back to school, including college students like me, and the winding down of summer activities, our adrenal glands and cortisol levels can be significantly affected.
Last year at this time, my system was so off that my heart was being affected. The doctor shared that it was anxiety I’m sure I’m not the only one out there ladies that have had an aching heart specially those seeing their kids head to collage.
To support you during this transition into fall, I’ve put together some reminders to help you manage stress and maintain your well-being.
Cortisol: Understanding and Managing Your Stress Hormone
Cortisol is a steroid hormone produced and released by your adrenal glands, which are located on top of your kidneys, in response to stress.
This hormone plays a crucial role in your body’s “fight or flight” response, leading to increased blood pressure and heart rate, muscle tension, and a temporary halt to digestive functions.
However, consistently high levels of cortisol can lead to various health issues, including weight gain (particularly in the face and abdomen), fatty deposits between the shoulder blades, diabetes, hypertension, and hirsutism in women (unwanted hair growth on the chest, back, and face).
It can also cause proximal muscle weakness (weakness in the upper and lower limbs) and osteoporosis, according to the National Library of Medicine.
Ways to Reduce Cortisol Levels
- Probiotics and Prebiotics: Support your gut health by incorporating high probiotic foods like Kefir, Yogurt and Sauerkraut. Adding a Pre and Probiotic is important too, this is my favorite probiotic and prebiotic or find one at your local health food store.
- Avoid Processed Foods: Stick to whole, unprocessed foods to reduce stress on your body.
- Orgasm: It releases oxytocin, which helps lower cortisol levels.
- Clean Eating: Follow a clean eating program to avoid toxins in your food. Get a FREE plan with a grocery list and recipes here
For a deeper dive, check out the Clean Eating and Workout Program tailored for busy women.
- Vitamin C: Incorporate foods high in vitamin C, such as kiwi (128 mg), yellow peppers (341 mg), and cauliflower (285 mg), which are more potent than oranges (80-100 mg).
- Fish Oil: Use high-quality fish oil supplements. I recommend Life Vintage or nordic naturals.
- Mindful Movement: Engage in activities like walking, hiking, and strength training. Check out my latest program, which includes a free clean eating guide and dumbbell workouts (use code 100OFF).
- Sleep: Ensure you get 7-8 hours of sleep per night to help your body process insulin effectively, reducing the risk of additional stress and unwanted weight gain. Consider taking magnesium supplements to support sleep. This is my favorite Ultra Magnesium Complex.
- B12 Supplements: Every woman should take B12 as it helps metabolize cortisol.
- Reduce Caffeine and Alcohol: Limit your intake to support your nervous system. I’ll be coming out with a mock tail drink menu just for you before the holidays.
- Stay Hydrated: Drink about half your weight in ounces of filtered water daily. Add a pinch of gray sea salt to support mineral content.
Many of you have participated in our parasite cleanse, which will be ending in a few weeks. As we move forward in our health and wellness journey of smart aging, I want to know what excites you most. Which of the following would you like me to include more of?
- Dates for upcoming retreats
- Brain fog reducer protocol
- Strength training support
- Hormonal focus for pre-and post-menopausal women
- Metabolism boosters and managing menopause-related weight gain
- Skin support
- Solutions for sleep disorders
- Reducing the body of toxins to reduce inflammation in the body