5 tiny habits that improve hormonal health (without giving up coffee)
Omega-3s, found in salmon, lawyer, nuts and flax, are particularly good for soothing inflammation and brain support, which is closely linked to hormonal regulation.
Synchronize your training sessions with your cycle
Monitoring of periods: Once the field of fertility applications and polished whispers, now an electrical tool for energy management. Enter the synchronization of the cycle – the surprisingly intuitive (and very pro you) idea to match your training sessions to your menstrual phases.
During your rules, the energy plunges and the hormones below, so the slow and soothing movement wins. Plan stretching, yoga and long walks that look like meditation. As estrogens go up in the follicular phase, your spark too. This is your moment for strength training, cardio and ambitious reading lists.
The ovulation phase? Maximum energy, maximum confidence. It is now time for high impact training, daring movements and this spin class that you are reducing. Finally, the luteal phase tends to bring progesterone – and a little less PEP – so it is back to slower flows, to pilates or even to a complete rest. Authorization granted.
“Understanding our physiology is so important to help to alleviate some of the self -destructive emotions that we can feel towards ourselves, whether it is frustration or shame – rather than fighting our physiology, it is a question of trying to understand and work with him”, Pauline Cox, nutritionist, Boursier de Medicine Integrative, and author of the author of Hungry woman: eat for good health, happiness and hormones, tell British Vogue.
Add the magnesium before going to bed
Magnesium: the unknown hero of hormonal harmony. It supports everything from the regulation of cortisol to the production of progesterone and even helps your nervous system to relax at night – consider it as a lullaby of nature.
A snack rich in magnesium before the bed is ideal for hormonal health. It can help stimulate melatonin, facilitate muscle tension and support deep sleep (which, ironically, is when your body does the most hormonal production and repair work). He is also linked to serotonin, he therefore plays a role in maintaining the more manageable mood.
Ideas for snacks at the end of the evening that does the work: pumpkin seeds, almonds, bananas, square of dark chocolate – essentially a prescription for peace -based peace.
Keep your coffee, but drink it after breakfast
Let’s be clear – nobody has your coffee. But if your morning routine involves pampering a milk with an empty stomach, your hormones might want a word.
