5 Ways To Reset Your Hormones After The Holidays
5 WAYS TO RESET YOUR HORMONES AFTER THE HOLIDAYS
26 / JANUARY / 2022
SHEREE'S HEALTH DIARIES
It has been said that the worst month for PMS is January… So if you have been feeling this, know you are not alone, AND there is plenty you can do to reset those hormones so you can avoid any more PMS or period dramas!
Despite the fact that about 95% of women experience at least ONE PMS symptom a month… When it comes to PMS, period pain, hormonal acne, mood swings, bloating, irregular cycles (all the fun things that as women we are led to believe are normal) are in fact NOT!
Which is why a huge part of my mission is to help women heal, so they can live healthy, balanced lives, pain and symptom free!
So, ready to dive in… here are 5 ways to reset your hormones after the holidays.
5 WAYS TO RESET YOUR HORMONES
Assess the Stress
The first thing to throw our hormones off is stress. Now this might not have been the typical stress that your body is used to going through from your work and normal routines.
When you are on holiday or having a break from normality, a different kind of stress tends to creep in… whether that is less sleep, poor food choices, boundaries crossed, less exercise or more alcohol, they are all a stress on the body!
So, before you go trying a bajillion supplements, and going all out at the gym, take a look at what stresses you did have over the break and what you currently have on your plate and look at how you can support your body through it.
This might look like taking more time for yourself in the morning to start the day in a grounded way. Or saying NO to working late, or taking on new projects. It is important to protect your energy and manage your stress levels if you want healthy balanced hormones!
Detoxify Your Liver
The liver typically takes the brunt of the load over the silly season, and so it is important to give it some extra love (especially if you didn’t during the madness).
If you don’t support the liver and it’s detoxification pathways, you can actually end up storing excess hormones, or throwing off the balance of the hormones in the body - for example - estrogen!
And too much of anything isn’t good, so you want to keep your hormones balanced nicely by adding in plenty of cruciferous veggies like kale, cabbage, broccoli and cauliflower to your main meals. These support phase two of liver detoxification.
Staying hydrated also helps the liver flush the toxins out, and adding a little lemon to the water definitely adds to the benefits of detoxifying. Not to mention taking a break from the alcohol and processed foods to ease the liver load!
Exercise in Sync with Your Cycle
Exercise can go astray on a break, or you may fall out of sync with your natural pattern! So the easiest way to reset is to come back to your cycle.
Start training in sync with your 4 phases - follicular, ovulatory, luteal and menstrual, and listening to your body and what it needs as you transition. This helps the body stay in tune with your infradian rhythm (your monthly cyclic rhythm). If you want to dive deeper into this I have a blog for you here!
Support Your Circadian Rhythm
Yes, us lucky females have both an infradian rhythm and a circadian rhythm, and holiday periods tend to throw off our body clock! So if you have found your nights getting later and later and it is harder to get out of bed in the mornings then this is your sign to reset that body clock!
Start by winding down half an hour earlier, get some blue light glasses, or switch off devices so that the brain doesn’t feel ON, then see if you can move your bedtime slowly back to where you know you feel good!
Maybe remove the afternoon coffee that is giving you a buzz, and start listening to your natural rhythms to help you not only sleep earlier, but better so you can wake up feeling refreshed! Because in order for our hormones to be happy, our circadian rhythm needs to be balanced.
Do My 4 Day Gut Reset
If you are wanting to give the body a good reset, cleanse the gut, and any bad bugs that may have built up over the silly season, or if your cycles have become irregular or too heavy, then my 4 day gut reset is the perfect mini-makeover for your insides!
This 4-day gut reset helps reboot the microbiome, restore your energy, bring mental clarity and focus as well as help balance the hormones as you are starting at the root! If you are interested in giving this a go click here or if you have further questions on it, DM me @shereehannahwellness on IG!
FINAL THOUGHTS
Remember, your hormones didn’t become unbalanced overnight, so they aren’t going to reset overnight either, it is a matter of being consistent and continuing to implement the tips above as needed to support your body and hormones to be healthy!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Mental Health And Gut Health
HOW GUT HEALTH IMPACTS YOUR MENTAL HEALTH
22 / SEPTEMBER / 2021
SHEREE'S HEALTH DIARIES
It’s becoming common knowledge that your gut is in fact your second brain… did you know they are actually made up of the same tissue! That is one of the reasons why they communicate so effectively!
Have you ever had that feeling where you just know in your gut, that something is right, or wrong? That is both intuition and your little microbes and gut trying to communicate with you.
It’s often strange when I first talk to clients about this, how little of an impact they are aware of their food on their mood, yet after a few weeks in, it is one of the biggest changes they witness… not only their moods, but their overall mindset has lifted!
Our gut is home to trillions (let me say that again… TRILLIONS 1,000,000,000,000… yes that many zeros of microbes! Little organisms that you are playing host to inside of your gut. Isn’t it just crazy when you think about it. That is more microbes than human cells. It is no wonder they have such an impact on our health.
HOW GUT HEALTH & MENTAL HEALTH ARE LINKED
Hippocrates said around 2500 years ago, that ‘ALL DISEASE BEGINS IN THE GUT’ and in my humble opinion he wasn’t wrong, nor was he just talking about physical disease either. Mental health is a disease that is becoming more widespread, particularly in the last 18 months… The state of the world has fast tracked this for a huge number of people.
During the lockdowns in Europe, medications for anxiety and depression went up by around 70%, suicide rates skyrocketed, and EVERYONE, and I mean EVERYONE felt the impact that this pandemic has had on their mental state.
It is Mental Health Awareness Week here in New Zealand, and it is of the utmost importance that we start to bring more and more attention to this as a growing pandemic of it’s own.
One of the key ways to support our mental health that often surprises people is actually through our food, and supporting our microbiome (gut environment), as this is where 95% of our serotonin is produced (your happiness hormone).
In all honesty, to think the two are unrelated would be completely misguided!
HOW TO SUPPORT YOUR GUT HEALTH
When it comes to supporting our gut health for our mental health, you want to focus on eating whole, real foods, the less processed the better (the bad bacteria LOVE sugar). You also want to include things that grow the good guys like a high quality probiotic - BePure and Just Thrive are two of my favourite brands when it comes to this! Probiotics are great at crowding the bad guys out, and supporting a repopulation of your microbiome.
I actually have a number of my clients do a gut healing protocol to not only support the microbiome, but help with their mental health… this is inside my Reclaim Your Radiance Program, but I did create a 2 week reset for your gut health if you want to check it out here!
I have had a number of clients come off their anxiety or depression medication as a result of healing their gut, but if this is you I advise you do so under supervision of a doctor and work with a holistic nutritionist.
Also, it may sound strange, but to support both your mental health, and allow the gut to produce optimal levels of serotonin, do a bit of a dopamine detox! High levels of dopamine production (our addictive, to-do list hormone), depletes the production of serotonin.
So try to stay away from screens for a day, or immerse yourself in nature, journal or meditate and get to a place of stillness to allow the body to recharge it’s serotonin stores!
Finally, mental health is a battle, it is an illness, and often those struggling the most will not reach out for support, so please… check in on your friends and family, give smiles and hugs, share love and warmth, you never know just how much of a difference it makes.
I am here for you too, always!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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How To Heal Leaky Gut
HOW TO HEAL LEAKY GUT
18 / AUGUST / 2021
SHEREE'S HEALTH DIARIES
WHAT IS LEAKY GUT? AND IS IT SOMETHING YOU SHOULD BE WORRIED ABOUT?
If you experience fatigue, gut (digestive issues), bloating, headaches after certain foods, anxiety or depression, brain fog etc…
There is a very real chance that a leaky gut could be an issue for you!
In fact leaky gut is something I see very commonly as a holistic health practitioner, in almost all of the clients I see.
LEAKY GUT EXPLAINED
There are different levels of severity, but essentially what happens is the intestinal walls are exposed to stress which causes inflammation and the junctions that hold the gut wall together separate - increased the ‘intestinal permeability’
This separation is wider than what is needed for the body to absorb the water and nutrients, it means that harmful substances and substances that shouldn’t normally pass through (e.g. food particles) get a chance to enter our bloodstream
Ultimately, leaky gut can lead to inflammation throughout the body, skin issues, a weakened immune system, fatigue and many more issues.
The good news is, it is something that can be healed and supported through food and healthy lifestyle changes…
If you have leaky gut, chances are you may not know what caused it 100%, but adding these 5 things in is a great means to support your gut health and heal and reseal the gut.
HEALING LEAKY GUT
1. Reduce Stress: honestly this is the NUMBER ONE thing you can do to support gut health in general, stress causes inflammation, inflammation can lead to increased intestinal permeability (leaky gut).
So find the source of your stress, and either remove it, or employ some stress management techniques such as breathwork, mediation or journaling.
2. Add in Slippery Elm Bark: this is a fantastic supplement that helps soothe the irritability in the gut and can help with the sealing process if your gut is ‘leaky’.
When looking into this as a supplement it can also be great to find one with L-glutamine and zinc in it too, as these have also been shown to assist in the tightening of gut junctions.
3. Reduce Inflammatory Foods: such as dairy, sugar, gluten, soy, artificial sweeteners and alcohol etc.
These have been shown to increase inflammation in the body and cause damage to the intestinal wall and/or increase the intestinal permeability, if you are wanting to support your body in healing leaky gut, then removing these foods can work wonders.
4. Focus on Diaphragmatic Breathing: deep belly breathing calms the nervous system down, decreases cortisol production, therefore reducing inflammation.
Try including 6 x diaphragmatic breaths every morning, before every meal and before bed until this becomes an automatic way for you to breathe. It will not only support you in lowering your stress, but aid in digestion too.
5. Eat a Wholefoods Diet: think veggies, lean cuts of meat, nuts, seeds, fruit and gluten free wholegrains, this will help keep inflammation levels down and also keep your microbiome well balanced and fed!
This is why a variety of wholefoods is important! By having a variety of foods, constantly rotating your nutrient intake allows not only for a variety of nutrients to go in, but to avoid any further food intolerances from developing.
If you feel you need some additional support in your healing journey feel free to reach out to me sheree@shereehannahwellness.com or DM me on instagram @strengthen.heal.nourish and we can have a chat about your gut health!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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