Balancing Hormones Is Essential For Weightloss!

Your body always knows what it needs and if we listen closely, we can aid in it’s healing and balance. Many people believe that cravings come from a place of weakness or “lack of willpower”, but in reality cravings are extremely important to pay attention to. Cravings can come and go as seasons do because your body is constantly changing with your lifestyle, pregnancy, environment, and or with illness/imbalance. It’s necessary to pay attention to your cravings because it will let you know what your body needs, however it’s usually not EXACTLY what you’re craving that you need, but more so the nutrients within that type of food you’re lacking.

In many women, cravings are signs of hormonal issues, which are often tied to inadequate nutrition. But cravings can also be related to attempts to lose weight, especially if you have metabolic or physiological imbalances that make it very difficult to drop excess pounds. Some of these imbalances even involve the neurotransmitters in your brain. A third option traces cravings to issues with adrenal function.

Cravings mean that the body has its signals mixed up. When you are tired or sad, you will have low blood sugar and/or low serotonin (a “feel-good” brain neurotransmitter). Hormonal imbalance or weak digestion can lead to low serotonin. Low blood sugar or low serotonin sends a signal to the brain that it needs a pick-me-up. It is this signal — which you don’t consciously control — that causes a craving for sugar or carbohydrates.

Sugar or simple carbohydrates help release a burst of serotonin, so you feel good for a little while. But almost as quickly, you “crash” and return to your low-serotonin state, and the cycle starts all over again. Ironically, the more sugar you eat, the more you crave it because over-consumption of sugar can lead to insulin resistance. It’s a downward spiral that dieting will make even worse.

Cravings can be associated with your menstrual cycle, especially when they occur at predictable intervals. If you also experience depression, irritability, or mood swings — all common with hormonal fluctuation — your cravings may be connected to hormonal imbalance. A lack of healthy nutrition is frequently linked to hormonal imbalance and can cause cravings because you’re not getting consistent quality “fuel”, lean protein, enough fiber, complex carbohydrates, essential fats, and valuable micronutrients.

The next time a craving strikes, pay attention to what the actual craving is. Do you notice that every time you have a bad day at work you rush home to eat ice cream? Do you have emotional triggers that cause you to overindulge? Do you crave buying eighty-five chocolate bars during your menstrual cycle? Or even dirt during your pregnancy? This self-reflection will help you control your cravings and help you dig much deeper into what your body is really trying to tell you.

Not only do cravings mean you’re in need of a certain vitamin or mineral, it also means your body is doing it’s job to self-regulate and keep everything working properly! When we are deficient in a nutrient, it can cause many issues. Each nutrient deficiency has a different “side effect” you should look out for. By checking in with how you’re feeling when you don’t give into those cravings right away, you can determine exactly what nutrient you need to consume more of.

Here are some examples:

Calcium: Our body will actually pull calcium from our bones when our blood levels drop or we experience pH changes in the body. If you find yourself craving sodas, carbonated drinks and even dairy this could be a sign you need more calcium. (Add more dark leafy greens, brocolli, kale, celery, pumpkin seeds, almonds, asparagus, coconut meat, etc.)

Magnesium: Up to 80 percent of the population is deficient in magnesium. It’s easily depleted in times of chronic stress, extreme exercise, during menstruation and when we consume sugar. In fact, for every gram of sugar you consume, your body uses between 28-53 molecules of magnesium. If you find yourself having intense cravings for sugar and feel fatigued and sore, you may need more magnesium. This is true as well if you experience muscle twitches and cramps, depressed mood, and anxiety. (Add more dark chocolate, avocados, raw cacao, cashews, almonds, dark leafy greens, sesame seeds, etc.)

Zinc: This key mineral is important for our immune system, cellular growth, sleep, skin, insulin regulation, hormone balance and mood support. The body has no special storage capacity for zinc, so it is important to consume zinc-rich foods on a regular basis. If you suffer from GI distress, experience low moods, have extreme PMS, have high stress or take antacids and OTCs you likely could benefit from more zinc. (Add more pumpkin seeds, unsweetened dark chocolate, spinach, almonds, etc.)

Omega 3: Omega-3 fatty acids are known as essential fatty acids. Our bodies cannot make them on their own, so they must either be obtained through our diet or through supplements. Cravings for sweet, fatty foods, cheese and carbohydrates can be a sign of omega-3 deficiencies, as well as having poor mood and brain fog. (Add more chia seeds, walnuts, hemp seeds, spirulina, etc.)

Folate: If you crave processed grains, you may need more folate. This is also true if you have a history of cardiovascular disease, miscarriages, or experience fatigue, low energy, loss of appetite, anemia and have changes in mood and irritability. (Add more dark leafy greens, beets, lentils, brocolli, okra, brussel sprouts, etc.)

And much, MUCH more of course! Getting all of the right nutrients in everyday can be a balancing act that isn’t always easy. We always suggest trying to eat balanced and healthily in your lifestyle of course, but also adding in a supplement or two to ensure you’re always covered. We have formulated the perfect dose of each vitamin and mineral to compliment your lifestyle. Adding in a multi-vitamin will not only give you more energy, lower stress and anxiety, help prevent chronic illness, and eliminate cravings.

Get Your All The Zens Multivitamin HERE!

Get Your Magnesium HERE!

 

Now, Let’s Talk Blood Sugar and Hormones:

When your blood sugar levels are out of balance it means your body is using sugars and proteins as a fuel source, rather than fats. This gives your body quick, emergency energy. The body actually interprets high blood sugar levels as a stressor which stimulates the release of cortisol. When too much cortisol is released, your body is in flight or fight mode. For women, the long-term effect of stress is often hormone imbalance. This is because our sex and stress hormones share the same precursors, which means when your body is constantly in flight or fight mode, it is prioritising survival and not reproduction.

If you’re constantly under stress, or putting your body under stress by not actively balancing your blood sugar, your levels of glucose, insulin and cortisol will be constantly elevated. Overtime this can lead to insulin resistance (when your cells become desensitized to the action of insulin), estrogen dominance, PCOS, and a slew of other hormonal issues as a result.

This can affect your weightloss journey because if you eat food that your body can’t use or ‘find a home for’ in your cells or glycogen stores, it will be stored as body fat. Essentially when the body can’t find a home for it, this requires more insulin to be released. The more insulin your body needs to produce, the more body fat you will store.

SIGNS OF BLOOD SUGAR IMBALANCE:

• You’re cold and clammy between meals.

• You crave carbohydrates or sweets.

• You become irritable, “hangry”, or lightheaded if you miss a meal.

• You are experiencing weight loss resistance or it is difficult for you to lose weight.

• You experience excessive thirst or frequent urination.

• You have low sex drive.

• You are easily fatigued.

• You struggle with anxiety, depression, and or panic attacks.

• You’ve been diagnosed with PMS, PCOS, or other hormonal disturbances.

 

Balancing Blood Sugar:

Greens:
For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to a dramatic improvement in patients who are constantly battling with their blood sugar. Try not to overdo any one green, as spinach and kale are high in oxalates, and over doing these can cause other issues. Basically don’t eat 10 cups of spinach each day and you’ll be fine. Shooting for 25-35 grams of fiber from fruits and veggies is the goal. Having trouble getting all of your greens in? Get your Super Greens HERE!

Low fructose fruits:
In-season fruit can be a great addition to your diet, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, or use in a protein-based smoothie. Things like acai bowls of pure fruit, with granola and honey on top are a blood sugar nightmare.

Protein:
Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. In my 15 years of health and fitness training, I’ve never once had a client come to me who was eating enough protein. They simply have to work a little to get their protein up to par because the majority of foods are fat and carb-heavy with very little protein. Add protein to every meal or snack, and shoot for 15-30 grams per meal. Using spices and herbs on your food can boost benefits for balancing your blood sugar levels as well. They not only add flavor to your dishes but some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

Low-calorie drinks:
Cut out sugary, high-calorie drinks from your diet. And yes that means ANYTHING that says “diet” as they contain artificial sweeteners that wreck your body’s natural response to sugar and insulin. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

Beans:
Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion or use a pressure cooker like an InstaPot. This also helps remove and destroy lectins.

Nuts:
Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Supportive supplements and CBD!
Quality food, stress management, exercise, and great sleep are the natural foundations for a healthy lifestyle and imperative for managing insulin resistance. Those should be the obvious first steps and biggest focus. However, supplements that fill in the gaps can offer enormous benefits for blood sugar regulation. Cbd oil is one. As mentioned before, people diagnosed with diabetes — specifically, type two diabetes — often have insulin resistance and high fasting insulin levels for quite some time leading up to diagnosis. They also have low levels of high-density lipoprotein cholesterol.

The results of a five-year study showed that people who used cannabis or hemp on a regular basis had fasting insulin levels that were 16 percent lower than participants who had never used cannabis.
These people also had higher levels of high-density lipoprotein cholesterol, as well as insulin resistance levels that were 17 percent lower than those who had never used cannabis.
Additionally, and interestingly, people who had previously used cannabis or hemp but were not current users also had better fasting insulin, cholesterol, and insulin resistance levels compared to those who had never used it. But, their results were not as good as those of current users. Taking CBD daily manages various systems and organs in your body for optimal health.

If you are diabetic or pre-diabetic already, there are many additional benefits of CBD as well. You can check my other blogs about CBD’s role in weight management and other aspects of health that can be connected to insulin and blood sugar if you’d like to dive deeper. Click HERE for the best CBD option for this!

Magnesium also plays a tremendous role in blood sugar regulation (among hundreds of other functions in the body). According to various studies, including one study published in Pharmacological Research, researchers have demonstrated that magnesium supplementation significantly improves HOMA-IR index and fasting glucose.

Nearly everyone is chronically Deficient in minerals especially magnesium as stress and our toxin-filled lives dramatically deplete these from our body. Magnesium alone is responsible for over 600 different functions within your body so it’s pretty easy to see how important having an adequate amount would be. Since our food quality is so poor a supplement is absolutely vital for this. A great starting dose is 3 to 500 mg bioavailable magnesium such as 300 Zens,.take it at night for great sleep, another important factor for optimal blood sugar regulation.