Displaying items by tag: energy

Thursday, 21 November 2019 20:39

How Hormones Affect Your Energy and Weight

Are willpower and self-control the real solution to low energy and high weight?
Maybe not.
It might actually be your (powerful) hormones.
And we’re not just talking about sex hormones here; we’re talking about the hormones that directly affect your blood sugar, metabolism, and appetite. Things that actually control your energy and weight.
Let’s go over a few of the critical links between your hormones, and how they affect your energy and weight. The links may be stronger than you think.
WHAT ARE HORMONES
Having healthy, happy hormones is all around the “health waves” these days.  
And for good reason! Your hormones are part of the master control system of your entire body. 
Hormones are compounds made by one part of the body that are used to communicate with another part. For example, insulin is made in the pancreas. When your blood sugar gets too high, insulin is released into the bloodstream. Then, it goes to your muscles and other cells to tell them to absorb that sugar out of the blood (and if there is still too much blood sugar, it signals to store it as fat).
Your hormones control not only your blood sugar, but also your metabolism and appetite (plus a host of other things). And you probably know that having healthy blood sugar, metabolism and appetite is a foundation for your optimal energy and weight.
So, how can your hormones get out of whack to zap your energy and pile up the pounds?
COMMON HORMONAL IMBALANCES
In optimal health, your hormones would work great, and you’d have ample energy and be a good healthy weight.
But often there are problems with this whole setup. One common issue is that there may be too much or too little hormone released to have the desired effect. This is known as hypo- or hyper- “hormone” (i.e. hypo- or hyperthyroidism).
Another common issue is that, even if the right amount of hormone is released, the cells they communicate with can start ignoring them. This is known as hormone “resistance” (i.e. insulin resistance).
As you can imagine, if your hormones have such critical jobs, including controlling blood sugar, metabolism and appetite, they can definitely cause issues with your energy and weight.
HORMONES AND ENERGY
Your metabolism is key for controlling your energy. Metabolism itself is basically how much energy (calories) you burn. One of the main players of this is...you guessed it! Your thyroid hormones.
Your thyroid releases hormones that affect the metabolism of all the cells in your body. If it’s too low and your metabolism goes down (hypothyroid), you may feel cold, hungry and tired. If it’s too high and your metabolism is too fast (hyperthyroid), you may feel hot, jittery and lose weight.
What you actually want is an ideal metabolism, ideal energy use, ideal temperature, and an ideal weight. Your thyroid hormones are the master controller here.
HORMONES AND WEIGHT
Your weight may be controlled by hormones more than you think! Insulin controls your blood sugar, and whether that sugar is going to be stored as fat or not. And when your blood sugar is too low, you may start craving sugar and carbs.
You also have hormones that control your appetite! How hungry and how full you feel are controlled by the hormones ghrelin & leptin. When those get out of whack, you may find yourself wanting to eat because your body thinks you’re hungry and not satisfied...even if that’s not true.
And craving food (especially sugary ones) and not feeling full are going to be huge drives for you to eat more. Even if your body doesn’t truly need it, the hormonal signals tell you that you do.
And don’t forget that stress hormone cortisol. When it’s too high for too long, it tells your body to store fat. And not just any fat - belly fat!
SUMMARY AND WHAT YOU CAN DO
Your body is very complex and uses hormones to control a huge number of functions. They control your blood sugar, metabolism, and appetite, amongst others. And these directly affect how much energy you feel, how much you weigh, and even where your body fat is stored.
Here are a few “hormone stabilizing” tips that might help you with your energy and weight:
  • Get regular exercise to use up excess blood sugar before your insulin has your body store it as fat
  • Try stress-relieving activities like deep breathing, meditation or even coloring to reduce your (belly-fat inducing) cortisol
  • Support your thyroid with iodine-containing sea vegetables, fish, legumes, or even an egg
  • Balance your blood sugar with extra fiber from raspberries, avocados, or flax seeds
  • Reduce blood sugar spikes by replacing your juice or soda with fruit-infused water
If you need some support with your energy levels and/or weight, contact me Deanna Trask RHN for a strategy session to see how I can help you.
REFERENCES
http://www.precisionnutrition.com/fast-weight-loss-changes-hunger-hormones
http://www.precisionnutrition.com/all-about-thyroid
https://authoritynutrition.com/9-fixes-for-weight-hormones/
Published in Deanna's Blog
Saturday, 13 May 2017 13:03

3 Reasons to Stop Eating Cereal

 

3 Reasons To Stop Eating Cereal… 
And What To Replace It With
Published in Weight Loss
Friday, 22 May 2015 11:45

Energy Boosting Foods

To get and remain healthy, we need to make it a priority, for good health is a way of life that must be chosen.  Start by getting up and exercising for twenty minutes per day.  I always encourage my clients to give me ten, and by then you are usually hooked.  Start by walking and adding interval training to your walk.  For instance, walk for one minute and then pick up the pace and walk briskly for one minute, alternating about 5-8 times and then continuing with a cool down period.  If you are already exercising, I encourage you to DIAL UP the intensity!  
 
If you can chat, text or read while exercising, then PICK UP THE PACE! Make every minute count and you will see the changes! 
 
 
Following are some energy boosting ideas....
 
10 Steps to Increased Energy
 
Green Drinks– are extra energy food supplements containing energizing amino acids, vitamins, minerals, and proteins from sprouted grains. These drinks are powerful, and uplifting to keep you feeling energized all day.
 
Protein shakes or Smoothies for breakfast– balance blood sugar levels and regulate energy all day long.
 
Fresh vegetable juice, such as a combination of carrot, parsley, cilantro, celery, beet, ginger and a dash of lemon juice.
 
Get adequate sleep and rest– Be sure to take time for YOU.
 
Protein with every meal and snack to keep blood sugar levels from fluctuating.
 
Water is critical to maintaining an anabolic drive and produce optimal energy.  Drink eight to ten eight-ounce glasses each day.
 
Colourful salads and vegetables.  Raw foods aid in digestion because raw foods contain digestive enzymes, and the most colourful the food is, the higher it is in nutrients.
 
Essential Fatty Acids– especially Omega 3 is important for maintaining a good mood, and for good cognitive ability.
 
Never skip meals and don’t go too long without eating.
 
Acid forming foods like meat, alcohol, dairy, and sugar slow the metabolism and invite illness.  Balance is important.  Choose 25% acidic foods and 75% alkaline foods such as fruits, vegetables, and grains.  
Published in Stress