Hormones control us
Numerous chemicals regulate our body's functions through a complex and subtle mechanism. They control our mood, digestion, energy, libido, metabolism, and even our skin's radiance. These minor imbalances are very common, but they are enough to disrupt our overall well-being.
Our latest book recommendation: those by Sara Gottfried , especially her bestsellers *The Hormone Reset Diet * and *The Hormone Cure *, unfortunately not translated into French, but very accessible. Sara Gottfried is a gynecologist in California. She draws on her own experience to help her patients: she struggles to gain weight, diabetes runs in her family, and she has difficulty managing stress.
A girl like us
For years, she has adapted her diet to stabilize her blood sugar (insulin hormone) and avoid cortisol spikes (the stress hormone). Through consultations at her clinic, her books, and her blog, she shares her knowledge, helping women naturally rebalance their hormones by optimizing their diets, because she knows that a healthy diet is the key to good health.
We put the right foods on our plate by following the 10 commandments of "Dr. Sara" :
Minimize your consumption of simple sugars:
Insulin is the sugar hormone that helps regulate blood glucose levels. It's heavily used every time we consume sugar. When we eat, our blood sugar levels rise: insulin arrives to distribute this sugar to the cells (hormones are messengers!) which will then convert it into energy. But if our diet is too high in sugar, insulin will store this excess sugar as fat . According to Dr. Sara Gottfried, this insulin imbalance leads to weight gain and sugar addiction. And so the vicious cycle begins! The pancreas becomes overworked, and type 2 diabetes can develop.
We now favor low-GI foods , which will slowly raise blood sugar levels and allow insulin to do its job properly. For your information, all Atelier Nubio products have a controlled and low glycemic index.
To be content with just a very small glass of wine
And a maximum of 3 per week. Alcohol increases cortisol, the energy hormone... and the stress hormone if it is secreted in excess. Among the drawbacks of excessively high cortisol levels are elevated blood sugar, significant fat storage, an impact on leptin levels (the hormone that regulates hunger), and ultimately, a few extra pounds.
Go easy on the espresso
Caffeine stimulates the adrenal glands, which then produce cortisol and adrenaline. A little is enough to benefit from its energizing effect, but not too much.
Go for green vegetables and citrus fruits
Their vitamin C has a beneficial effect on cortisol levels.
Taking care of your digestion
Several studies have shown that a balanced gut flora has a positive impact on blood sugar and promotes weight loss. A ampoule of "We want a flat stomach" from Naiad Consuming fermented foods daily contributes to maintaining healthy digestion . Try to include fermented foods such as lacto-fermented vegetables, raw apple cider vinegar, and kombucha in your daily diet.
Yes, yes, yes, with coconut oil
It is an excellent cooking oil, but in addition, it provides the thyroid gland with medium-chain fatty acids that are essential for its proper functioning.
Yes, yes, yes to omega-3s!
They lower cortisol levels. They are found in good quantities in small oily fish (mackerel, sardines), walnut and rapeseed oils, and chia seeds.
Biting into dark chocolate
Prescription: two or three squares a day to also lower cortisol levels. Choose chocolate with over 80% cocoa for increased antioxidant power – and less sugar.
Take evening primrose oil supplements
Excellent when one is deficient in estrogen, particularly during menopause.
Treat yourself to massages regularly
In addition to its anti-stress effect, a massage will They promote exchanges between tissues and drain toxins that "clog" the body. They are very beneficial if there is an excess of estrogen, as can happen with certain birth control pills.
Good nights' sleep
Seven hours minimum! Sleep regulates cortisol and leptin and also affects the proper functioning of insulin.
A very gentle activity:
"Running raises cortisol. Switching to yoga and Pilates made all the difference in my weight," says Dr. Sara. The ideal solution: yoga postures to rebalance your hormones.
We'll leave the last word to Dr. Sara.
"The good news: it's easier to rebalance you hormones than to live with the misery of hormonal imbalance" #hormoneresetquotes
A little more information about diet and hormones can be found in this article .
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