Sharing some habits that helped my hormones, mood, sleep, energy and life!

Hi friends! How are you? I hope you have an incredible morning so far. We live a few time of the pool and just catch the routine now that we returned to the city. While I like rest mode, there is something so nice to be back to my routine and habits that make you feel the best.

I think I now pay even more attention because it was a long time when I felt completely. I was tired, but wire, dealing with constant dragging, swinging mood, horrible fatigue, and most traditional laboratories looked * normal * I knew something was wrong.

Through my journey I become an Integrative health practitionerAnd especially after I dealt with my autoimmic symptoms I discovered something powerful: Small, consistent daily habits have the ability to cure inside. These tools made a huge difference in how I feel throughout the moon, my energy level, sleep and mood.

Here are 10 things I do everyday that I honestly changed my life.

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10 everyday habits that changed my hormones and life

1. Morning sunlight (before the screen)

This is one of the most common biohaki. Getting sunlight in the eyes in the first 30-60 minutes of waking up helps to set up your zircodian rhythm, which regulates everything from the drawing in Melaton's edition at night.

Why is it important:

Cortisol should point in the morning (it's your natural "get up and start" hormone) and is gradually shrinking during the day. When we skip the light in the morning and head straight to the artificial blue light from the screen, we disrupt that rhythm, which can lead to fatigue, anxiety and bad sleep.

What I do: Get out alone when I let the maker in the morning (even if I look like a zombie), stand in the grass barefoot, take a few deep breaths, and just soak it for 5-10 minutes. I also open all the curtains and blinds as soon as we wake up to let the sunlight into the house.

2. Dry brushing before showering

Dry brushing is a gentle, non-invasive way to encourage the lymphatic system, which is crucial for detoxification and immune health. It also promotes blood circulation, stretches the skin and gives your body with natural energy by reinforcement. My favorite is here.

Why is it important:

Hormones are processed and detoxed through the liver and lymphatic system. If your drainage roads are slow, excess hormone (especially estrogen) can recirculate, which can lead to imbalances and symptoms like PMS, acne and irritability.

What I do: a fast 1-minute brush before showering, I always move in the direction of my heart.

3. PEMF + Meditation Combo

The PEMF therapy showed (pulsed electromagnetic poles reduces inflammation, improve energy on the cellular level and support stress reduction. I pair it with breath or short meditation on your Excess PEMF Go Mat (code is fitnesssta15).

Why is it important:

Chronic stress is one of the greatest hormone disorders. Pemf It helps your body move from the way of fighting or flight, while meditation reduces cortisol and supports HPA AXIS regulation.

What I do: 10-20 minutes on mat with a million playlist or guided breath. Sets the tone for my day and I will use it and if I feel a little drop or want to spend time time.

4. Protein + vegetables before carbohydrates on meals

Blood sugar stability is the main key to hormonal health. When we eat carbohydrates first, especially on an empty stomach, it can spread glucose and insulin, which can cause a crash, craving and mood.

Why is it important:

Balanced blood sugar = balanced hormones. Insulin storage in the verification helps in regulating cortisol, estrogen, and even thyroid hormone.

What I do: I build most of the meals starting from protein (eggs, chicken, fish) and then vegetables rich in fibers, then any carbohydrates (fruit, sweet potatoes, cereals). This habit has noticeably improved my energy and satiety.

I also use nutritional CGM and again and I see again what my numbers look like. Reduced their CGM costs plans to make them more affordable and you can use Gina30 by 30% here.

5. Walking on my walk

I needed to learn for a long time that the movement may not be intense to be effective. Gentle movement, like walking, is incredible to balance blood sugar, lymphatic drainage and stress relief.

Why is it important:

Sententary behavior can worsen hormone symptoms, even if you work for an hour.
The walk after a meal improves glucose control, which helps in the regulation of hormone hunger such as Ghrelin and Leptin.

What I do: I walk as I answer emails or listen to a podcast. It makes movement effortlessly and fun. I have an Cheap walking pad on Amazon A couple of years ago and it was perfect.

6. Red light therapy

Red light therapy can support mitochondrial function, mobile repair and collagen production. It has been shown to improve the skin, reduce inflammation, and even support the mood by increasing ATP (mobile power).

What I do: I use Excess mask for red light face (Code fitnessist) 15am while I listen to a podcast or make up for jobs or LumeBox (At fitnessstast) while working on a computer.

7. Blue Glasses to Block Light

We are surrounded by screens and artificial light, especially after sunset. This can disrupt the production of melatonin and retains the brain that is revived at night.

Why is it important:

A bad dream means less hormone repair, a higher cortisole and reduced detox capacity.
Blue light blocking in the evening helps improve the start of sleeping, quality and hormonal rhythm.

What I'm doing: I'm wearing my Vivarays Goggles (fitness code) after 17 hours, and especially after sunset. I slept almost immediately when I move on to red lenses.

8. Reading before bed

It could sound simple, but the turn-off screen turning off the book was a big dream and hormone won me. It helps me to calm my mind and body without encouraging notifications or blue light.

Why is it important:

The night time is when your body treats and restores the battery bale.
Mirna, the evening routine without a screen can support melatonin, reduces cortisol and improves sleep depth.

What I do: 20-30 minutes from a non-stress book with blue light glasses ... Maybe Macvo for Grahomor oil if I feel wild. 😉

9. weighted blanket

I love this thing and Maiseay is also obsessed with you! My Tehemazaž weighted blanket It helps activate the parasympathetic nervous system, creating a sense of security and calmness.

Why is it important:

When the nervous system is in the "fight or flight", the body decay the production of hormones.
The stimulation of deep pressure can be lowered with cortisol and increase serotonin and melatonin that are our happy and dormant hormones.

10. Consistency> Perfection

This one is everything. I learned that he was consistent (even when it is messy) what builds momentum and results. Even when we go on vacation for a long time, I know that I can go back to these habits and they will just boost me a little bit to help me feel the best.

The body succeeds in rhythm. When you give him consistent signs of security, nutrition and movement, he reacts with balance and healing. I miss the days, but I always go back.

These habits help regulate their cycle, reduce inflammation, improve mood and energy, and even the opposite autoimmune markers they told me.

If you are looking for help in your routine and want to work together on training 1: 1, send me an email [email protected] in question coaching and we can start this month!

Have an amazing day and I'll see you soon.

Xo

Gina