In the world of functional medicine, we know that small habits create big shifts. Your morning routine isn’t just about productivity—it’s about setting the biochemical tone for your hormones, energy, metabolism, and even mood throughout the day.
If you often feel wired but tired, experience energy crashes, cravings, or mood swings, chances are your morning routine needs some fine-tuning. Let’s decode the key functional habits that can create hormone harmony from the moment you wake up.
1. Get Natural Sunlight Exposure Within the First Hour
Why it matters: Morning sunlight exposure helps regulate your circadian rhythm, cortisol awakening response, and melatonin production later in the evening. A consistent light-dark cycle is crucial for balanced cortisol, thyroid function, and reproductive hormones.
Simple Tip:
Step outside for 5–10 minutes within 30–60 minutes of waking—even on cloudy days.
No sunglasses, no glass windows—natural light directly into your eyes and onto your skin is ideal.
Bonus: Early sunlight also boosts dopamine levels, helping you feel more motivated and focused.
2. Prioritize Proper Hydration (Before Coffee)
Why it matters: After 6–8 hours without water, your body is naturally dehydrated, which can concentrate cortisol, slow digestion, and strain adrenal and thyroid function.
Simple Tip:
Start your morning with a glass of filtered water—ideally with a pinch of sea salt or trace minerals to replenish electrolytes.
Add a squeeze of lemon for additional liver and digestive support.
Hydration before caffeine ensures you’re not further stressing the adrenal glands or spiking cortisol unnaturally.
3. Eat a Protein-Rich Breakfast
Why it matters: Skipping breakfast or eating a carb-heavy meal first thing (like pastries, cereal, or toast) can lead to a blood sugar spike—and crash. Balanced blood sugar = balanced cortisol, insulin, and sex hormones.
Simple Tip:
Aim for 25–30 grams of protein at breakfast (think pasture-raised eggs, turkey sausage, a protein smoothie, or Greek yogurt with seeds).
Pair with healthy fats (avocado, nuts, olive oil) and fiber for even better blood sugar control.
Protein first helps stabilize appetite, mood, and energy for hours to come.
4. Start With Mindfulness, Not Your Phone
Why it matters: The first few minutes after waking set your brainwave patterns for the day. Scrolling social media, emails, or news creates a stress response, activating the sympathetic (“fight or flight”) nervous system. This hijacks your cortisol curve and leaves you feeling overwhelmed before you even start your day.
Simple Tip:
Take 2–5 minutes to breathe deeply, pray, meditate, or simply stretch before touching any electronics.
Gratitude journaling or setting a daily intention are powerful, hormone-friendly practices too.
How These Habits Work Together
When you align your morning with your body’s natural rhythms, you:
Support a healthy cortisol awakening response
Stabilize blood sugar and insulin
Reduce inflammation
Balance thyroid, adrenal, and sex hormones
Enhance mood, focus, and energy naturally
Functional medicine isn’t about adding complicated rituals—it’s about mastering the foundational rhythms that your body is already designed to follow.
Final Thoughts
You don’t have to overhaul your life overnight. Start with one habit tomorrow morning: step outside, drink mineralized water, eat a high-protein breakfast, or put your phone away for the first 10 minutes. Over time, these simple changes compound into major shifts in your energy, metabolism, and hormone health.
Because in functional medicine, we believe that the first hour of your day… shapes the next 23.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
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Whelton, P. K., Carey, R. M., Aronow, W. S., et al. (2018). 2017 ACC/AHA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults. Journal of the American College of Cardiology, 71(19), e127–e248. https://doi.org/10.1016/j.jacc.2017.11.006 (Referenced for hydration’s importance in blood pressure and metabolic balance.)
A strong immune system is your best line of defense against illness, but boosting it doesn’t have to mean prescription medication or over-the-counter quick fixes. Nature has equipped us with powerful tools—flavonoids and immune-modulating herbs—that work gently yet effectively to support and balance immune function. Whether you’re looking to reduce the frequency of seasonal colds or support your body during times of stress, these natural compounds offer targeted benefits.
“A strong immune system is your best line of defense against illness…”
What Are Flavonoids?
Flavonoids are compounds found in colorful fruits, vegetables, teas, and even dark chocolate. These plant chemicals are known for their antioxidant and anti-inflammatory properties, which make them valuable players in immune health.
Some key flavonoids include:
Quercetin – found in apples, onions, and berries
EGCG – a powerful antioxidant in green tea
Rutin – found in citrus fruits and buckwheat
Myricetin – present in tomatoes, grapes, and walnuts
These flavonoids help reduce oxidative stress, improve immune cell signaling, and regulate inflammation—key factors in protecting against chronic illness and infection.
Herbal Immune Allies
Several herbs have long been used in traditional medicine and are now backed by modern research for their immune-supportive properties:
Elderberry (Sambucus nigra): Excellent during cold and flu season; shortens the duration and severity of viral illnesses. Great for those with frequent upper respiratory infections.
Astragalus: A gentle immune modulator that’s ideal for those with frequent fatigue or who feel “run down” from stress.
Reishi Mushroom: A calming adaptogen that supports the immune system and stress response. Ideal for those with autoimmune concerns or high levels of chronic stress.
Echinacea: Best used short-term at the onset of illness; can help stimulate immune response. Suitable for those with a healthy immune system who want to support it during acute illness.
Quercetin: Especially beneficial for individuals with allergies, chronic inflammation, or frequent colds.
Green Tea (EGCG): A good choice for anyone looking for a gentle, daily immune enhancer with antioxidant benefits.
Note: If you have autoimmune conditions, are on immunosuppressants, or are pregnant/breastfeeding, consult with your healthcare provider before introducing new herbs or flavonoids.
Here are a few practical and sustainable ways to make these immune-supportive tools part of your everyday life:
1. Start Your Morning with Green Tea
Swap out your coffee for a cup of green tea to provide a steady source of EGCG, which supports immunity and metabolism.
2. Add Color to Your Plate
Aim for at least 3 different colors per meal: purple onions, red peppers, leafy greens, berries, or citrus fruits—all rich in flavonoids.
3. Use Herbal Teas Throughout the Day
Drink elderberry or echinacea teas when you feel run down or during flu season.
For daily stress support, sip on reishi mushroom tea or take a capsule with your evening routine.
4. Supplement Strategically
A daily quercetin supplement may be helpful if you have seasonal allergies or frequent inflammation.
Astragalus is best taken in capsule or tincture form as part of a daily wellness routine during the winter or stressful times.
5. Batch-Prep Immune Smoothies
Blend citrus fruits, berries, spinach, and green tea ice cubes into a smoothie to flood your system with immune-supportive compounds.
6. Cook with Immune-Friendly Spices
Onions, garlic, ginger, and turmeric are all rich in flavonoids and immune-boosting properties—add them liberally to soups, stir-fries, and roasted vegetables.
A Final Note
Supporting your immune system isn’t about doing one thing perfectly—it’s about creating consistent habits that promote balance and resilience. Whether you’re feeling run-down, trying to prevent illness, or just want to give your body a little extra support, herbs and flavonoids offer safe, natural options. When combined with quality sleep, a healthy diet, hydration, and stress reduction techniques, they become powerful allies in your wellness routine.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
Chandra, R. K. (1997). Nutrition and the immune system: An introduction. The American Journal of Clinical Nutrition, 66(2), 460S–463S. https://doi.org/10.1093/ajcn/66.2.460S
Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S–392S. https://doi.org/10.3945/an.112.003517
Zakay-Rones, Z., Thom, E., Wollan, T., & Wadstein, J. (2004). Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. The Journal of International Medical Research, 32(2), 132–140. https://doi.org/10.1177/147323000403200205
Wu, D., Lewis, E. D., Pae, M., & Meydani, S. N. (2019). Nutritional modulation of immune function: Analysis of evidence, mechanisms, and clinical relevance. Frontiers in Immunology, 9, 3160. https://doi.org/10.3389/fimmu.2018.03160
Nair, M. P., Mahajan, S., Reynolds, J. L., Aalinkeel, R., Nair, H., Schwartz, S. A., & Kandaswami, C. (2006). The flavonoid quercetin inhibits proinflammatory cytokine expression by suppressing the NF-κB pathway. Clinical and Vaccine Immunology, 13(3), 319–328. https://doi.org/10.1128/CDLI.13.3.319-328.2006
Li, X., Qu, L., Dong, Y., Han, L., Liu, E., Fang, S., & Zhang, Y. (2014). A review of recent research progress on the astragalus genus. Molecules, 19(11), 18850–18880. https://doi.org/10.3390/molecules191118850
Heinrich, M., & Teoh, H. L. (2004). Galanthamine from snowdrop—the development of a modern drug against Alzheimer’s disease from local Caucasian knowledge. Journal of Ethnopharmacology, 92(2–3), 147–162. https://doi.org/10.1016/j.jep.2004.02.012
Singh, R., Ahmed, S., Islam, N., & Kumar, S. (2021). Role of dietary flavonoids in modulation of the immune system. Nutrition & Food Science, 51(3), 526–540. https://doi.org/10.1108/NFS-01-2021-0007
In honor of National Heart Month, I wanted to give some attention to a crucial body system—the Cardiovascular System. Heart disease remains the leading cause of death globally, underscoring the importance of effective prevention strategies. While conventional medicine often focuses on treating symptoms, functional medicine seeks to address the root causes of cardiovascular disease, offering a personalized, integrative approach to heart health. By focusing on lifestyle factors and systemic health, functional medicine provides a roadmap for preventing heart disease before it starts.
Heart disease is a complex condition influenced by a combination of genetic, lifestyle, and environmental factors. The most common root causes include:
1. Chronic Inflammation
Inflammation is a natural immune response, but chronic inflammation can damage blood vessels and lead to plaque buildup (atherosclerosis). Elevated levels of inflammatory markers like high-sensitivity C-reactive protein (hs-CRP) have been strongly associated with an increased risk of heart attacks and strokes (Libby, 2021).
2. Oxidative Stress
Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body. Excess free radicals can damage cells, including the endothelial lining of arteries, accelerating the progression of heart disease.
3. Insulin Resistance and Metabolic Syndrome
Insulin resistance, where cells don’t respond effectively to insulin, is a key contributor to metabolic syndrome. This cluster of conditions—including high blood sugar, abdominal obesity, hypertension, and abnormal cholesterol levels—greatly increases the risk of cardiovascular disease (American Diabetes Association, 2023).
4. Dyslipidemia
Dyslipidemia, or abnormal cholesterol and triglyceride levels, plays a significant role in heart disease. Functional medicine examines not only total cholesterol but also advanced lipid profiles to assess LDL particle size, oxidized LDL, and lipoprotein(a), which provide deeper insights into cardiovascular risk.
5. Environmental and Lifestyle Factors
Exposure to environmental toxins (e.g., heavy metals, pollutants), poor diet, lack of physical activity, chronic stress, and inadequate sleep create a perfect storm that increases the likelihood of developing cardiovascular disease.
6. Gut Dysbiosis
Emerging research highlights the gut-heart axis, where imbalances in gut bacteria can promote systemic inflammation, affect lipid metabolism, and even influence blood pressure (Witkowski et al., 2020). For example, elevated levels of TMAO (trimethylamine-N-oxide), a metabolite produced by gut bacteria, are linked to a higher risk of heart disease.
Biomarkers to Assess Heart Disease Risk
Functional medicine prioritizes early detection and prevention by evaluating a comprehensive range of biomarkers. These tests offer insights beyond traditional cholesterol panels:
1. High-Sensitivity C-Reactive Protein (hs-CRP)
Indicates systemic inflammation, with levels above 3 mg/L suggesting high cardiovascular risk.
2. Homocysteine
Elevated homocysteine levels (>15 µmol/L) can damage blood vessels and promote clot formation. It is often linked to deficiencies in B vitamins (B6, B12, and folate).
3. Advanced Lipid Profiles
LDL Particle Size: Small, dense LDL particles are more atherogenic compared to larger, buoyant particles.
Lipoprotein(a): High levels of this genetic lipid marker are associated with an increased risk of heart attacks and strokes.
4. Triglycerides-to-HDL Ratio
A high ratio (>3.5) suggests insulin resistance and increased cardiovascular risk.
5. Fasting Insulin and HOMA-IR (Homeostatic Model Assessment of Insulin Resistance)
Elevated fasting insulin levels and HOMA-IR scores indicate insulin resistance, a key driver of metabolic syndrome.
6. NT-pro BNP
A marker of heart failure and cardiac stress, with elevated levels suggesting strain on the heart.
7. TMAO (Trimethylamine-N-Oxide)
Elevated TMAO levels, a gut-derived metabolite, have been linked to atherosclerosis and cardiovascular events.
8. Vitamin D Levels
Low vitamin D (<30 ng/mL) is associated with increased cardiovascular risk due to its role in reducing inflammation and regulating blood pressure.
Functional Strategies for Heart Disease Prevention
1. Optimize Diet for Cardiovascular Health
An anti-inflammatory, nutrient-dense diet is central to heart health. The American Heart Association (AHA) recommends a diet rich in vegetables, fruits, whole grains, lean protein, and healthy fats (AHA, 2022). Functional medicine further personalizes these recommendations:
Omega-3 fatty acids: Reduce inflammation and lower triglycerides.
Polyphenols: Combat oxidative stress and support vascular health.
Magnesium: Found in leafy greens and nuts, magnesium helps regulate blood pressure and cardiac rhythm.
2. Manage Stress for Heart Resilience
Chronic stress elevates cortisol levels, increasing blood pressure and promoting inflammation. Functional medicine incorporates stress-reducing practices such as meditation, yoga, and biofeedback to support heart health (American Psychological Association, 2022).
3. Improve Sleep Quality
Sleep is crucial for cardiovascular repair and regulation. Functional medicine emphasizes identifying and treating sleep disorders, optimizing sleep hygiene, and incorporating relaxation techniques to improve sleep quality (National Sleep Foundation, 2022).
4. Exercise Consistently
A combination of aerobic exercise and resistance training optimizes cardiovascular health. Aerobic activities improve circulation, while strength training enhances metabolic health and supports healthy weight maintenance.
Final Thoughts
Heart disease is largely preventable through comprehensive lifestyle changes and early detection of risk factors. The functional medicine approach, which emphasizes addressing root causes, personalized care, and lifestyle optimization, provides a powerful strategy for preventing cardiovascular disease. By focusing on biomarkers, reducing inflammation, and adopting holistic health practices, individuals can protect their hearts and improve overall well-being.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
References
American Diabetes Association. (2023). Cardiovascular complications in diabetes. Retrieved from https://www.diabetes.org
American Heart Association. (2022). Dietary recommendations for cardiovascular health. Retrieved from https://www.heart.org
American Psychological Association. (2022). Stress and cardiovascular health: The role of mind-body practices. Retrieved from https://www.apa.org
Centers for Disease Control and Prevention. (2023). Heart disease facts. Retrieved from https://www.cdc.gov
National Institutes of Health. (2023). Omega-3 fatty acids in heart disease prevention. Retrieved from https://www.nih.gov
Witkowski, M., Weeks, T. L., & Hazen, S. L. (2020). Gut microbiota and cardiovascular disease. Nature Reviews Cardiology, 17(11), 689–704. https://doi.org/10.1038/s41569-020-0419-1
The New Year is synonymous with fresh starts, and for many, it’s an opportunity to commit to healthier eating, regular exercise, and shedding those extra pounds. Yet, research tells us that nearly 80% of New Year’s resolutions fail by February, leaving many people feeling discouraged. Why is it so challenging to stick with these goals, and how can you ensure this year is different?
Why Do New Year’s Resolutions Fail?
Most New Year’s resolutions fail because they are:
Too vague – “I want to get healthy” is a great intention but lacks specificity.
Overly ambitious – Setting goals like working out every day or cutting out all sugar may be unsustainable.
Lacking a plan – Without actionable steps, even the best intentions lose momentum.
Misaligned with priorities – When resolutions aren’t connected to your “why,” it’s hard to stay motivated.
Forming a habit takes time and consistency. According to research published in the European Journal of Social Psychology, it takes an average of 66 days to form a new habit, but this can vary depending on the complexity of the habit and the individual. Key to success is the brain’s reliance on routine—when behaviors become automatic, they require less effort.
Here are five proven strategies to form healthy habits and make this year’s resolutions stick:
1. Start Small and Be Specific
Instead of saying, “I’m going to exercise more,” commit to something tangible: “I’ll walk for 20 minutes every morning.” Starting small builds momentum without overwhelming you. Success breeds confidence, and small wins pave the way for bigger changes.
2. Pair Habits with Existing Routines
Use the principle of “habit stacking,” where you attach a new habit to an existing one. For instance:
While brewing your morning coffee, do 10 squats.
After brushing your teeth, pack a healthy lunch.
By linking new habits to familiar routines, you create natural triggers that reinforce consistency.
3. Focus on Progress, Not Perfection
Many resolutions fail because people give up after a single setback. Remember, progress is not linear, and slip-ups are part of the process. Embrace the idea of “progress over perfection” and give yourself grace. Even one healthier meal or one extra workout is a step forward.
4. Make it Enjoyable
If your resolution feels like a punishment, you’re unlikely to stick with it. Find ways to make healthy living enjoyable:
Explore new, flavorful recipes for healthy meals.
Choose workouts you genuinely love, like dancing, yoga, or hiking.
Reward yourself for meeting milestones with non-food treats, such as a new fitness gadget or a relaxing massage.
Accountability is powerful. Share your goals with supportive friends, join a fitness group, or work with a coach. Studies show that people who have a support system are more likely to succeed in their resolutions. Surround yourself with those who uplift and encourage you.
6. Keep Track of Your Progress
Track your goals using a journal, app, or calendar. When you write down what you’ve accomplished, it reinforces the habit and gives you a clear picture of how far you’ve come. Celebrate milestones along the way to stay motivated.
A Lifestyle, Not a Fad
The key to lasting change is understanding that healthy living is a lifestyle, not a short-term fix. Fads and extreme diets might yield quick results, but they’re unsustainable. Real transformation comes from steady, consistent efforts.
As you step into this New Year, focus on creating habits that align with your long-term wellness goals. A healthier, happier you isn’t built overnight—it’s the result of daily choices that, over time, become second nature.
Your journey is worth it. Keep going, and this time next year, you’ll be celebrating more than just the New Year—you’ll be celebrating a new you.
Think about it…
What is one small step you can take today toward your New Year’s resolution of being healthy?
By applying these principles, you can break free from the resolution rollercoaster and achieve sustainable, meaningful change in your life. Remember, it’s not about being perfect—it’s about being persistent.
Happy New Year and cheers to a healthier you!
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
References
Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397–405. https://doi.org/10.1002/jclp.1151
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51(3), 390–395. https://doi.org/10.1037/0022-006X.51.3.390
Kwasnicka, D., Dombrowski, S. U., White, M., & Sniehotta, F. F. (2016). Theoretical explanations for maintenance of behavior change: A systematic review of behavior theories. Health Psychology Review, 10(3), 277–296. https://doi.org/10.1080/17437199.2016.1151372
Hormonal balance is foundational for a woman’s overall wellness, affecting everything from mood to metabolism, reproductive health, and energy levels. Central to this balance is the complex interaction between hormones like estrogen, progesterone, and thyroid hormones, which are regulated through the hypothalamic-pituitary-thyroid (HPT) axis as well as the hypothalamic-pituitary-gonadal (HPG) axis. A balanced diet is not just about maintaining weight—it plays a pivotal role in regulating hormones, supporting the menstrual cycle, and promoting optimal well-being.
A Breakdown of Female Hormones, the Thyroid, and the HP Axis Feedback Loop
The hypothalamus and pituitary gland work in harmony to regulate the production of hormones through complex feedback loops involving both the ovaries and the thyroid gland. Here’s how each part fits together:
Hypothalamus: It releases Gonadotropin-Releasing Hormone (GnRH) to regulate reproductive hormones, and Thyrotropin-Releasing Hormone (TRH) to control thyroid function. These signals guide the pituitary gland in releasing other hormones.
Pituitary Gland: It releases Follicle-Stimulating Hormone (FSH) and Luteinizing Hormone (LH) for ovarian function, as well as Thyroid-Stimulating Hormone (TSH) to regulate the thyroid gland. TSH stimulates the thyroid to produce thyroid hormones.
Thyroid Gland: It produces thyroxine (T4) and triiodothyronine (T3), which play a crucial role in metabolism, energy levels, and even the regulation of sex hormones. Adequate levels of thyroid hormones ensure that the body has the right amount of energy, and they influence the menstrual cycle by affecting the ovaries and the production of estrogen and progesterone.
Ovaries: In response to FSH and LH, the ovaries produce estrogen and progesterone, which have various effects on the body, including regulating the menstrual cycle, mood, and energy levels. These hormones also interact with thyroid hormones, emphasizing the importance of a well-functioning thyroid for overall hormonal balance.
The Menstrual Cycle and Hormonal Shifts
The menstrual cycle is typically around 28 days, divided into four phases:
Menstrual Phase (Days 1-5): This is when the uterine lining sheds, resulting in menstruation. Hormones like estrogen and progesterone are at their lowest, while T3 and T4 levels need to remain balanced for energy levels and mood.
Follicular Phase (Days 1-14): During this time, FSH stimulates the ovaries to produce follicles. Estrogen levels rise, thickening the uterine lining and preparing for a potential pregnancy. Healthy thyroid function supports this phase by maintaining energy and supporting metabolic rate.
Ovulatory Phase (Day 14): A surge in LH triggers ovulation, where the mature egg is released from the ovary. Estrogen peaks and drops right after ovulation. The thyroid’s role in metabolism helps sustain the energy demands during this phase.
Luteal Phase (Days 15-28): After ovulation, progesterone levels rise, preparing the uterine lining for implantation. If no fertilization occurs, progesterone and estrogen levels drop, leading to the start of a new cycle. The thyroid continues to play a role in mood and energy regulation, helping to prevent symptoms like fatigue and irritability.
The Role of Macros in Hormonal Balance and Wellness
A balanced diet with the right macronutrients—protein, fats, and carbohydrates—is crucial for hormone regulation, including the thyroid:
Protein: Essential amino acids from protein serve as building blocks for hormone synthesis, especially for peptide hormones like insulin and TSH. Protein also supports muscle mass, helps stabilize blood sugar levels, and can reduce cravings, which is vital for maintaining energy levels throughout the menstrual cycle. Adequate protein is also necessary for the conversion of T4 to the active T3 hormone.
Fats: Healthy fats, particularly omega-3s and monounsaturated fats, are crucial for producing steroid hormones like estrogen and progesterone. Fat also aids in the absorption of fat-soluble vitamins (A, D, E, and K) that are vital for hormone production. These vitamins play a role in thyroid health as well, with vitamin D being particularly important for thyroid function. Avocados, nuts, seeds, and oily fish are excellent sources of healthy fats.
Carbohydrates: Carbs provide the energy needed for the functioning of the brain and muscles, especially during the follicular and ovulatory phases when energy demands may increase. The thyroid is highly sensitive to calorie restriction, and maintaining adequate carb intake can prevent disruptions in T3 production. Complex carbohydrates like sweet potatoes, whole grains, and legumes help maintain stable blood sugar levels, reducing mood swings and supporting steady energy levels.
Calories: Undereating can throw off the balance of the HPT and HPG axes, leading to conditions like hypothalamic amenorrhea, where the menstrual cycle stops due to insufficient caloric intake. Adequate calories ensure the body has enough energy for essential functions, including hormone production and thyroid regulation.
Timing Nutrition with the Menstrual Cycle
Women who are cycling can benefit from adjusting their diet according to the phases of their menstrual cycle:
Follicular Phase: Focus on foods rich in phytoestrogens like flaxseeds, soy, and leafy greens to support rising estrogen levels. Protein-rich meals and whole grains help stabilize energy levels.
Ovulation: This is an excellent time to consume foods that support egg release and reduce inflammation, like antioxidant-rich fruits (berries, citrus fruits) and omega-3-rich foods like salmon and walnuts.
Luteal Phase: As progesterone levels rise, it’s beneficial to focus on foods that support this hormone, such as pumpkin seeds, nuts, and magnesium-rich foods like spinach and bananas. These can help mitigate symptoms like PMS, bloating, and mood swings.
Addressing Common Female Health Complaints with Diet
Many women have similar complaints regarding a certain time in their cycle. A balanced diet can alleviate many common menstrual complaints:
Painful Period Cramps: Omega-3 fatty acids, found in fish oil and chia seeds, can reduce inflammation and alleviate cramps. Magnesium-rich foods like dark chocolate and leafy greens can relax muscles and reduce pain.
Heavy Periods: Iron-rich foods like red meat, lentils, and spinach can help replenish lost iron during heavy menstrual bleeding. Vitamin C-rich foods, such as bell peppers and oranges, aid in iron absorption.
Headaches and Mood Swings: Balanced meals with complex carbs, healthy fats, and protein help maintain stable blood sugar levels, which can reduce headaches and mood swings. Foods rich in B vitamins, like eggs and whole grains, support neurotransmitter function, positively impacting mood.
Acne: Reducing refined sugars and focusing on whole, unprocessed foods can balance insulin levels, reducing hormonal acne. Zinc-rich foods like pumpkin seeds and chickpeas support skin health and reduce inflammation.
Utilizing Supplements for Hormonal Balance and Support
A balanced diet is most effective when complemented with targeted supplements for hormonal health. Additionally, a balanced diet also provides additional support to the liver which is needs to filter through hormones efficiently:
Fiber: Supports the elimination of excess estrogen by promoting healthy bowel movements, which is essential for hormone detoxification.
Probiotics: A healthy gut microbiome plays a role in estrogen metabolism. Probiotics can support digestion and reduce symptoms like bloating.
Magnesium: Helps alleviate cramps and reduce PMS symptoms by relaxing muscles and regulating neurotransmitters.
Omega-3 Fish Oil: Reduces inflammation and supports the production of hormones that regulate mood and reduce menstrual pain.
Zinc: Supports the immune system and helps with hormone production, which can be beneficial for managing acne and reducing inflammation.
B-Complex Vitamins: Essential for energy production and supporting adrenal and thyroid health, which is especially important during times of stress or hormonal imbalance.
Vitamin D: Supports immune function and plays a role in hormone production, including thyroid regulation, which can improve mood and energy levels.
Digestive Enzymes: Aid in the breakdown of food and absorption of nutrients, ensuring that the body can utilize the vitamins and minerals necessary for hormone production.
Ashwagandha: An adaptogenic herb that helps balance cortisol levels and supports the adrenal glands, helping to manage stress and stabilize energy levels.
Selenium: Essential for thyroid function and the conversion of T4 to T3, making it crucial for maintaining balanced thyroid hormones.
Final Thoughts
Hormonal balance is a delicate dance, influenced by diet, lifestyle, and stress levels. By understanding the intricate relationships between macronutrients, the thyroid, the menstrual cycle, and targeted supplementation, women can create a diet that supports their unique needs throughout each phase of the cycle. A balanced diet not only nourishes the body but also serves as a powerful tool in managing common hormonal complaints and fostering overall wellness.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
References
Dinh, K. M., & Kittnar, O. (2020). The role of thyroid hormones in cardiovascular diseases: Focus on atrial fibrillation. Physiological Research, 69(3), 509-517. https://doi.org/10.33549/physiolres.934437
Gordon, J. L., Girdler, S. S., Meltzer-Brody, S. E., Stuebe, A., & Rubinow, D. R. (2022). Hormone replacement therapy for the prevention of perimenopausal depression. American Journal of Psychiatry, 179(3), 196-206. https://doi.org/10.1176/appi.ajp.2021.21010048
Li, T., Zhang, Y., Liu, Y., & Jiang, J. (2021). The role of omega-3 polyunsaturated fatty acids in the prevention and treatment of depressive disorders: A systematic review and meta-analysis. Journal of Affective Disorders, 279(2), 580-593. https://doi.org/10.1016/j.jad.2020.09.017
Murdoch, C., Collins, C. E., & MacDonald-Wicks, L. (2021). Magnesium and its role in the prevention and management of chronic disease. Nutrients, 13(11), 3742. https://doi.org/10.3390/nu13113742
Nisar, T., & Ullah, R. (2020). Zinc in the prevention and treatment of acne: A systematic review. Journal of Dermatological Treatment, 31(1), 4-8. https://doi.org/10.1080/09546634.2019.1582062
Ortiz, R., & Herrero, E. (2020). The role of probiotics in women’s health. Journal of Applied Microbiology, 128(4), 947-962. https://doi.org/10.1111/jam.14425
Smith, K. B., & Smith, M. S. (2020). Dietary interventions in the management of iron-deficiency anemia. Journal of Clinical Medicine, 9(9), 2915. https://doi.org/10.3390/jcm9092915
Stachenfeld, N. S., & Taylor, H. S. (2021). Exercise and estrogen: The role of physical activity in women’s reproductive health. Journal of Endocrinology, 250(3), R1-R14. https://doi.org/10.1530/JOE-20-0471
Tremellen, K., & Pearce, K. (2020). Nutrition and diet in the management of polycystic ovary syndrome (PCOS). Journal of Endocrinological Investigation, 43(6), 675-688. https://doi.org/10.1007/s40618-020-01203-3
Zeng, X., Hu, X., Yu, X., & Cheng, X. (2021). The role of vitamin D in female reproductive health and pregnancy. Frontiers in Endocrinology, 12, 688884. https://doi.org/10.3389/fendo.2021.688884
GLP-1 receptor agonists, such as semaglutide or tirzepatide (brand names like Wegovy, Ozempic, and Mounjaro), have become game-changers in the treatment of Type II diabetes and obesity, helping individuals lose weight and control blood sugar. However, the true power of these medications is unlocked when combined with essential lifestyle changes. To ensure lasting success, individuals using GLP-1 medications must focus on reducing organ fat and improving muscle mass. Monitoring progression with reliable metrics like BMR scales, DEXA scans, and VO2 Max tests may be helpful for individuals on GLP1 medications. These holistic changes can not only enhance the medication’s effectiveness but also improve overall longevity and metabolic health.
Understanding the Link Between Organ Fat and Longevity
Not all fat is created equal. Organ fat, also known as visceral fat, is stored deep within the abdomen and surrounds vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, which is stored beneath the skin, visceral fat is metabolically active and has profound negative health implications.
Visceral fat increases the risk of insulin resistance, Type II diabetes, cardiovascular diseases, and even certain cancers. According to Harvard Medical School, visceral fat triggers chronic inflammation in the body, which contributes to atherosclerosis (the hardening of the arteries), significantly increasing the risk of heart disease and stroke. The National Institutes of Health (NIH) also found that people with higher levels of visceral fat have a 2.4-fold increase in mortality risk, regardless of their BMI. Yikes! Reducing visceral fat, therefore, is crucial for improving long-term health outcomes and promoting longevity.
How Organ Fat Develops: Pathophysiology and Risk Factors
Organ fat doesn’t accumulate overnight; it results from a combination of poor diet, inactivity, chronic stress, and hormonal imbalances. Here’s a breakdown of the pathophysiology behind visceral fat and the populations most at risk:
Insulin Resistance and Fat Storage: When cells become resistant to insulin, excess glucose is stored as fat, particularly around organs. Visceral fat can worsen insulin resistance, trapping people in a cycle of fat accumulation and poor glucose control.
Hormonal Imbalances: Elevated cortisol levels, caused by chronic stress, promote fat storage in the abdominal area. Additionally, as women enter menopause and estrogen levels decline, they are more prone to visceral fat accumulation. The same occurs in men with declining testosterone levels.
Inflammation and Cytokines: Visceral fat is metabolically active, releasing inflammatory cytokines that contribute to chronic inflammation and increased risk of cardiovascular disease. This inflammation is linked to metabolic dysfunction, further promoting visceral fat development.
Lipotoxicity: Excess visceral fat can spill over into organs like the liver and pancreas, impairing their function. Fatty liver disease is one example, leading to inflammation and scarring in the liver. Similarly, fat deposition in the pancreas can disrupt insulin production, exacerbating Type II diabetes.
Who Is at Risk?
Certain groups of people are at greater risk of developing unhealthy levels of visceral fat:
Individuals with Insulin Resistance or Type II Diabetes: People with these conditions are predisposed to store excess fat around their organs. According to the Journal of Clinical Endocrinology & Metabolism, people with Type II diabetes tend to have significantly higher levels of visceral fat, regardless of their overall body weight.
People with Obesity: While obesity is a known risk factor, even those with a normal BMI can carry excess visceral fat. Johns Hopkins Medicine notes that around 20% of people with a normal BMI are “metabolically obese normal weight” (MONW), meaning they have harmful levels of visceral fat despite appearing lean.
Postmenopausal Women: Declining estrogen levels during menopause can shift fat storage to the abdomen, increasing visceral fat. Yale University research shows that postmenopausal women have significantly more visceral fat than premenopausal women, even when they weigh the same.
Individuals Leading Sedentary Lifestyles: Lack of physical activity and strength training can lead to muscle loss and a slowed metabolism, both of which promote visceral fat accumulation. The CDC emphasizes that sedentary lifestyles, combined with poor diet, are primary drivers of obesity and visceral fat.
Chronic Stress Sufferers: Chronic stress raises cortisol levels, which promotes abdominal fat storage. The CDC highlights that stress-induced weight gain typically appears in the form of increased visceral fat, especially for those predisposed to anxiety or depression.
Muscle-Resistant Exercise: A Key Tool for Reducing Organ Fat
One of the most effective ways to combat visceral fat is through muscle-resistant exercise, or strength training. Unlike cardio, which burns calories during the workout, resistance training builds lean muscle mass, which boosts metabolism and helps the body burn fat even at rest.
Yale University studies have shown that resistance training is particularly effective in reducing visceral fat compared to cardio alone. In fact, a study published in the Journal of Obesity found that a combination of strength training and cardio led to greater reductions in visceral fat than aerobic exercise alone.
Building muscle mass is critical for overall metabolic health, especially for individuals on GLP-1 medications. These drugs help reduce appetite and promote weight loss, but maintaining muscle mass through resistance exercise ensures that the body doesn’t lose vital muscle tissue while shedding fat.
Tracking Your Progress: BMR Scales, DEXA Scans, and VO2 Max
While weight loss is often measured by the scale, it’s essential to track other health metrics to gain a more complete picture of your health and fitness. Here are three tools that can help:
BMR Scales: Basal Metabolic Rate (BMR) is the number of calories your body needs at rest. Understanding your BMR allows you to fine-tune your calorie intake to support weight loss or maintenance. Resistance training, which increases muscle mass, also increases your BMR, helping you burn more calories even when you’re not active.
DEXA Scans: Dual-energy X-ray absorptiometry (DEXA) scans measure body composition, including the distribution of body fat and muscle. Unlike BMI, which only measures overall weight, DEXA scans can differentiate between visceral fat and subcutaneous fat. Monitoring your visceral fat through DEXA scans is one of the best ways to track your health improvement over time.
VO2 Max: This metric measures your body’s ability to use oxygen during exercise, and it’s an excellent indicator of cardiovascular fitness. A higher VO2 Max is associated with better overall health and longevity. The American Heart Association reports that increasing VO2 Max can reduce the risk of cardiovascular disease by up to 45%.
How to Incorporate Healthy Lifestyle Changes While on GLP-1 Medication
Although GLP-1 medications can help kickstart weight loss, lifestyle changes are key to sustaining those results and improving long-term health. Here’s how you can incorporate healthy habits into your routine:
Focus on Resistance Training: Engage in strength training 3-4 times per week to build lean muscle mass and reduce visceral fat. Resistance exercises, such as weightlifting or bodyweight exercises, should target all major muscle groups.
Incorporate Cardiovascular Exercise: In addition to strength training, aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, swimming, or cycling, to improve heart health and VO2 Max.
Adopt a Balanced Diet: While GLP-1 medications can reduce appetite, it’s crucial to nourish your body with nutrient-dense foods. A balanced diet rich in lean proteins, whole grains, fruits, vegetables, and healthy fats can reduce visceral fat and improve metabolic health.
Use Health Metrics to Track Progress: In addition to tracking weight, utilize BMR scales, DEXA scans, and VO2 Max tests to monitor improvements in body composition and cardiovascular health. Even a modest reduction in visceral fat can significantly improve health outcomes. The CDC notes that losing just 5-10% of your body weight can improve blood sugar, cholesterol, and blood pressure levels.
Manage Stress and Sleep: Chronic stress and poor sleep can elevate cortisol levels and promote visceral fat accumulation. Practice mindfulness, meditation, or yoga, and aim for 7-9 hours of sleep per night to manage stress and support overall health.
GLP-1 medications offer significant help in managing weight, but true health transformation occurs when they are paired with sustainable lifestyle changes. By reducing organ fat, building muscle mass, and monitoring key health metrics like BMR, DEXA, and VO2 Max, you can improve not only your weight but also your long-term health and longevity. Combining these lifestyle changes with the benefits of GLP-1 medications can help you achieve optimal health, reduce the risk of chronic diseases, and ultimately lead a longer, healthier life.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
Khera, R., Pandey, A., Ayers, C., Turer, A., & Berry, J. D. (2020). Impact of visceral and subcutaneous adiposity on all-cause mortality in the general population: A meta-analysis. Journal of Clinical Endocrinology & Metabolism, 105(3), 683-692. https://doi.org/10.1210/clinem/dgz183
Ross, R., Neeland, I. J., Yamashita, S., Shai, I., Seidell, J., Magni, P., & Després, J. P. (2020). Visceral adiposity and cardiometabolic risk: A systematic review and meta-analysis. The Lancet Diabetes & Endocrinology, 8(8), 715-728. https://doi.org/10.1016/S2213-8587(20)30165-6
Samaras, K., & Campbell, L. V. (2019). Visceral fat measurement in Type 2 diabetes: How, where, and why?Diabetes Research and Clinical Practice, 142, 161-167. https://doi.org/10.1016/j.diabres.2018.04.022
Shuster, A., Patlas, M., Pinthus, J. H., & Mourtzakis, M. (2021). The clinical importance of visceral adiposity: A critical review of methods for visceral adipose tissue analysis. British Journal of Radiology, 85(1019), 1-10. https://doi.org/10.1259/bjr/38447238
Slentz, C. A., Bateman, L. A., & Willis, L. H. (2019). Effects of exercise training intensity on abdominal visceral fat and body composition. Journal of Applied Physiology, 112(11), 1798-1805. https://doi.org/10.1152/japplphysiol.00029.2012
St. George, S. M., & Norris, K. (2020). Role of strength training in reducing visceral fat in obese adults. Journal of Obesity Research & Clinical Practice, 14(2), 95-104. https://doi.org/10.1016/j.orcp.2020.02.001
Starting a weight loss journey can be both exciting and overwhelming. At Midwest Internal Medicine, we understand that achieving and maintaining a healthy weight is not just about aesthetics—it’s about improving overall health, well-being, and longevity. Our goal is to help you reach your healthiest self through individualized, holistic wellness plans that cater to your unique needs.
Why Striving for a Healthy Weight is Important
Maintaining a healthy weight is critical for overall health and disease prevention. According to the Centers for Disease Control and Prevention (CDC), even a modest weight loss of 5-10% of your total body weight can result in significant health benefits, such as improved blood pressure, cholesterol levels, and blood sugar management .
Here are some compelling facts from well-known health organizations that highlight the importance of maintaining a normal weight:
World Health Organization (WHO): Overweight and obesity are major risk factors for several chronic diseases, including diabetes, cardiovascular diseases, and cancer .
American Heart Association (AHA): Individuals who maintain a healthy weight can reduce the risk of heart disease by as much as 50%, lowering their chances of heart attack, stroke, and other cardiovascular conditions .
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Obesity is linked to an increased risk of developing Type 2 diabetes, with research showing that weight loss can prevent or delay the onset of this disease .
Harvard T.H. Chan School of Public Health: Maintaining a healthy weight is a key component of reducing the risk of certain cancers, including breast, colon, and prostate cancers .
Mayo Clinic: Weight management through healthy habits like diet, exercise, and stress management is directly associated with improved longevity and quality of life .
These statistics emphasize the importance of achieving a normal weight for health and wellness. But how can you get there? Here are some essential tips that we, at Midwest Internal Medicine, integrate into our patients’ personalized wellness plans.
1. Hydration is Key: Water plays a crucial role in digestion, detoxification, and metabolism. Research shows that drinking adequate water can increase calorie expenditure by up to 30% over a period of 60-90 minutes. Staying hydrated can also reduce hunger and support healthy digestion.
2. Holistic Eating: Eating whole, unprocessed foods helps balance blood sugar levels and provides your body with the nutrients it needs to function optimally. Consuming foods rich in fiber, lean protein, and healthy fats can increase satiety and decrease overeating . In our wellness plans, we recommend limiting gluten and dairy, as they can contribute to inflammation in some individuals.
3. Sleep Matters: Lack of sleep has been linked to increased hunger and weight gain due to the hormone imbalance it causes. A study by the National Sleep Foundation shows that individuals who get less than 7 hours of sleep per night are more likely to struggle with weight control .
4. Managing Stress: Chronic stress leads to elevated cortisol levels, which can increase appetite and cause weight gain, particularly around the abdomen . We encourage patients to incorporate mindfulness practices like yoga, meditation, or grounding exercises into their daily routines.
5. Exercise for Success: Regular physical activity, particularly strength training, is essential for maintaining muscle mass, boosting metabolism, and improving insulin sensitivity. According to the American College of Sports Medicine (ACSM), a combination of aerobic and resistance training is most effective for weight loss .
6. Gut Health: Your gut microbiome plays a critical role in digestion and weight management. Studies show that a healthy gut can improve metabolism and reduce the likelihood of obesity . Probiotic-rich foods like yogurt, kimchi, and sauerkraut can support digestive health and weight loss.
7. Spiritual Wellness: Connecting with your spiritual side, whether through meditation, mindfulness, or spending time in nature, promotes mental and emotional balance. Studies suggest that spiritual wellness can enhance physical health and improve the outcomes of a weight loss journey .
Our Holistic, Individualized Approach at Midwest Internal Medicine
At Midwest Internal Medicine, we believe that every person’s journey to wellness is unique. There is no “one-size-fits-all” solution when it comes to weight loss. That’s why we work closely with each patient to develop a comprehensive, individualized plan that includes nutrition, exercise, stress management, and spiritual wellness.
Our team uses the latest research-backed strategies to help you set realistic goals and maintain healthy habits for life. We’re proud to walk alongside you in this journey and provide ongoing support, adjustments, and encouragement as you work toward your wellness goals.
Just remember!
Achieving a healthy weight is more than just looking good—it’s about reducing the risk of chronic disease, improving your quality of life, and increasing longevity. By following research-backed tips related to hydration, whole foods, exercise, sleep, stress management, and spiritual well-being, you can make sustainable changes that lead to lasting results.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
Sleep is more than just rest—it’s a critical time when our bodies reset, heal, and regulate essential functions. The connection between sleep and the endocrine system is powerful, as sleep is necessary for proper hormone regulation. Without enough sleep, the body struggles to maintain balance, leading to weight gain, mood imbalances, and weakened immune function. If you’re looking to improve overall health and balance your hormones, understanding how sleep impacts your body is the first step.
“Many times people experience out of control cravings for different foods not because they are actually hungry, but because their body is tired and it’s trying to make that known!”
Sleep’s Vital Role in Hormone Regulation
The endocrine system, which manages hormones like cortisol, insulin, and growth hormone, depends heavily on quality sleep to function properly. When sleep is compromised, hormone levels can fluctuate, which can lead to increased stress, cravings, and weight gain. For instance, growth hormone is released during deep sleep, helping with tissue repair and muscle growth, while cortisol levels should lower at night to allow for rest and recovery. Sleep is especially important for regulating insulin, the hormone responsible for blood sugar management. Without adequate sleep, the risk of developing conditions like diabetes and obesity rises sharply.
Additionally, sleep affects hormones like ghrelin and leptin, which influence our appetite and craving control. Insufficient sleep will cause these hormones to work incorrectly and/or less effectively. Many times people experience out of control cravings for different foods not because they are actually hungry, but because their body is tired and it’s trying to make that known!
How Sleep Stages Affect Wellness
Our sleep is divided into cycles that include light sleep, deep sleep, and REM (rapid eye movement) sleep. Each stage plays a different role in supporting overall wellness, from physical repair to emotional balance. Research from the National Institutes of Health indicates that deep sleep is crucial for physical recovery, while REM sleep is vital for cognitive function and emotional processing. Without proper sleep cycles, the body cannot fully repair itself, nor can the brain properly manage emotions and cognitive functions. A healthy adult needs about 13-23% of sleep to be deep and about 20-25% to be REM. Once easy way to track this is with an Oura Ring, although sometimes cost can be a big con with those devices.
Light sleep: Prepares the body for deeper stages of sleep.
Deep sleep: Repairs muscles, boosts immune function, and releases growth hormone.
REM sleep: Supports brain function, mood regulation, and memory consolidation.
Sleep is a time of intense biological activity, even though it feels like rest. Your body undergoes significant repair, detoxification, and growth, all powered by hormones. Growth hormone, for instance, is secreted during deep sleep, enabling muscle repair and tissue growth. Additionally, neurotransmitters like serotonin and dopamine are replenished, which helps regulate mood and mental health. Without proper sleep, these processes are disrupted, leading to fatigue, mood swings, and slower recovery from physical exertion. Our immune system also uses our sleep time to strengthen; preparing the body to fight off any potential infections.
Tips for Achieving Restful Sleep
Creating a sleep-friendly environment and building healthy sleep habits is crucial for getting the rest your body needs. Small changes in routine and lifestyle can lead to significant improvements in sleep quality. Reducing screen time before bed, maintaining a consistent bedtime, and using relaxation techniques can help you fall asleep faster and stay asleep longer. Ensuring that your bedroom is dark, quiet, and cool will also support deep, uninterrupted sleep.
Set a regular sleep schedule by going to bed and waking up at the same time.
Create a calming bedtime routine, such as reading or meditating.
Limit caffeine and heavy meals in the evening.
Make your bedroom conducive to sleep—dark, cool, and quiet.
Natural Sleep Remedies Backed by Science
If you’re looking to enhance sleep quality, there are several natural remedies with proven effectiveness. Melatonin, for example, has been shown to help regulate sleep-wake cycles, especially for people with insomnia or circadian rhythm disorders. Magnesium is another supplement that can improve sleep by calming the nervous system and reducing cortisol, the stress hormone. Studies also show that herbal remedies like valerian root and lavender oil can help ease anxiety and promote deeper sleep without the side effects of medication.
Melatonin: Regulates the sleep cycle; effective for people with sleep disorders.
Magnesium: Supports relaxation and reduces stress hormone levels.
Valerian root: Shown to improve sleep quality and reduce the time it takes to fall asleep.
Lavender essential oil: Proven to reduce anxiety and promote deeper sleep.
The Importance of Consistency in Sleep Patterns
A consistent sleep schedule is one of the most effective ways to improve overall sleep quality. By going to bed and waking up at the same time each day, your body’s internal clock (circadian rhythm) stays balanced, making it easier to fall asleep and wake up refreshed. Irregular sleep patterns can confuse your body, leading to insomnia or daytime fatigue. Even on weekends, try to stick to your regular sleep routine for the best results.
When to See a Provider About Sleep Issues
If sleep disturbances persist despite making lifestyle changes, it may be time to consult a healthcare provider. Chronic sleep issues could be signs of underlying conditions like sleep apnea, restless leg syndrome, or hormonal imbalances. Left untreated, chronic poor sleep can lead to long-term health problems, including cardiovascular disease, diabetes, and mental health disorders. A provider can help identify any underlying conditions and suggest therapies or treatments to improve sleep.
Sleep plays a vital role in regulating hormones, supporting immune function, and maintaining overall health. By focusing on achieving quality sleep, including deep and REM stages, we can enhance our body’s natural healing processes and improve mental clarity, mood, and physical well-being. A consistent sleep routine, paired with evidence-based natural remedies like melatonin, magnesium, and valerian root, can help ensure restful, restorative sleep. However, when sleep issues persist despite lifestyle adjustments, seeking the guidance of a healthcare provider is essential to prevent long-term health consequences. Prioritizing sleep is not just about feeling rested—it’s key to sustaining health, balance, and vitality.
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
Holistic Nursing Practice. (2019). The effect of lavender oil on sleep quality and anxiety in patients with coronary artery disease. Holistic Nursing Practice, 33(2), 95-103. https://doi.org/10.1097/HNP.0000000000000325
Journal of Research in Medical Sciences. (2012). The effect of magnesium supplementation on insomnia in elderly people. Journal of Research in Medical Sciences, 17(12), 1161-1169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
Maintaining stable blood glucose levels is one of the most critical factors in achieving not only weight loss but overall optimal health. Blood sugar fluctuations affect your energy levels, hunger cues, mood, and hormones, all of which influence your body’s ability to lose or maintain weight. Let’s dive into the science behind glucose control, its broader impacts on your health, and practical ways to maintain it.
The Impact of Erratic Glucose Spikes on the Body
When you consume foods high in simple carbohydrates or sugar, your blood glucose spikes. This triggers a cascade of hormonal reactions, primarily involving insulin—a hormone produced by the pancreas to help transport glucose into cells. However, erratic glucose spikes can overwhelm the system, leading to several negative effects on the body, especially on the Hypothalamic-Pituitary-Adrenal (HPA) Axis.
HPA Axis Dysregulation and Hormonal Imbalance: The HPA axis is a critical regulator of stress response and hormone production, including cortisol. Studies have shown that frequent glucose spikes and crashes can dysregulate the HPA axis, leading to elevated cortisol levels. This chronic cortisol elevation can contribute to hormonal imbalances such as:
Increased fat storage, especially around the abdomen.
Sleep disturbances, as high glucose can interfere with the body’s ability to produce melatonin, the hormone responsible for sleep regulation.
Gut health issues, as glucose dysregulation can lead to inflammation, impairing gut barrier function and affecting the microbiome.
Sexual dysfunction, since the endocrine system (responsible for hormone balance) is closely tied to sexual health, including libido and reproductive function.
Long-Term Risks of Uncontrolled Glucose Levels
Over time, poor glucose control can lead to insulin resistance, a condition where your cells no longer respond effectively to insulin, causing blood glucose levels to remain elevated. Insulin resistance has a strong connection to a variety of health issues, including:
Weight Gain: Persistent insulin resistance often leads to weight gain, particularly around the abdomen.
Hormonal Imbalance: Insulin resistance disrupts other hormonal systems, including thyroid and reproductive hormones.
Gut Diseases: High blood sugar levels can foster an environment that promotes gut dysbiosis, which is linked to conditions like Irritable Bowel Syndrome (IBS) and leaky gut.
Mental Health Problems: Studies have shown a clear connection between erratic glucose levels and mood disorders like anxiety and depression. Glucose spikes lead to inflammation, which has been shown to contribute to these mental health challenges.
Evidence-Based Tips for Balancing Glucose Levels
So how to do you achieve more consistent glucose levels? Every person may be a little different as our bodies are not the same, but some of the tips my patients have found to be helpful include:
Eat Balanced Meals: Incorporating protein, healthy fats, and fiber with each meal helps slow down glucose absorption, keeping blood sugar levels stable. This has been supported by research from the American Diabetes Association, which emphasizes the importance of balanced macronutrient intake to prevent spikes.
Choose Low-Glycemic Foods: Opt for whole grains, legumes, vegetables, and other low-glycemic foods, which release glucose more slowly into the bloodstream. According to the Glycemic Index Foundation, low-GI foods can help reduce insulin resistance and support weight loss.
Exercise Regularly: Physical activity increases your cells’ sensitivity to insulin, allowing them to more effectively use glucose. The World Health Organization (WHO) recommends at least 150 minutes of moderate aerobic activity per week for glucose regulation.
Stay Hydrated: Dehydration can raise blood sugar levels. Drink plenty of water throughout the day to support healthy glucose levels. This half of your bodyweight in ounces!
Manage Stress: Chronic stress contributes to HPA axis dysregulation, elevating cortisol and impacting glucose regulation. Meditation, yoga, and deep breathing exercises are all excellent ways to lower stress. I love using the Peloton for this as they have a variety of options to choose from!
Signs and Symptoms of Glucose Dysregulation
So how do you know if you are experiencing high or low glucose levels? Again, this can be different for everyone, but research has shown that there are some common symptoms that people may experience on both spectrums:
High Blood Sugar (Hyperglycemia) Symptoms:
Fatigue
Frequent urination
Increased thirst
Blurred vision
Unexplained weight loss
Difficulty concentrating
Low Blood Sugar (Hypoglycemia) Symptoms:
Shakiness
Sweating
Dizziness
Hunger
Irritability
Palpitations
Weakness
If you notice these symptoms, it’s essential to seek medical attention and monitor your glucose levels. This is where I like to use a continuous glucose monitor if possible!
Lab Tests to Assess Glucose Control
Let’s talk labs for a second. There a several blood tests that can provide valuable insight into your glucose metabolism, but here are my favorite to trend with my patients:
Fasting Blood Glucose: This test measures your blood sugar levels after an overnight fast. A normal level is below 100 mg/dL, while 100-125 mg/dL indicates prediabetes, and 126 mg/dL or higher signals diabetes.
Insulin Levels: Measuring fasting insulin levels can help detect insulin resistance, even if blood sugar levels appear normal. An ideal fasting insulin level is typically below 15 µU/mL.
Hemoglobin A1C (HgA1c): This test measures your average blood sugar levels over the past 2-3 months. A normal A1c is below 5.7%, prediabetes is 5.7%-6.4%, and diabetes is 6.5% or higher.
*Remember that for fasting levels, these need to be drawn between the hours of 7-9am and on an empty stomach.
Continuous Glucose Monitors (CGMs): A Valuable Tool for Glucose Control
I have talked a little bit about CGMs before, but let’s do a repeat! For individuals seeking to closely monitor glucose fluctuations, a Continuous Glucose Monitor (CGM) can be an incredibly useful tool. These devices measure glucose levels in real-time and provide a continuous record of how food, exercise, and stress impact your blood sugar (a Dexcom would be an example). Although these are wonderful to use, let’s break down the pros and cons:
Pros of Using a CGM:
Provides real-time feedback on your diet and lifestyle choices.
Can identify blood sugar spikes that may not be caught by standard lab work.
Helps you understand how stress, exercise, and sleep impact your glucose levels.
Cons of Using a CGM:
They can be expensive and may not be covered by all insurance plans.
CGMs require frequent calibration and monitoring.
Some people may experience skin irritation from the device adhesive.
If you are interested in using a CGM I would highly encourage you to speak to your healthcare provider. I do use these periodically in my current practice, however, this is done on an individual basis.
Wrapping it up!
Maintaining stable glucose levels is crucial for weight management, hormone balance, gut health, and overall wellness. Regular monitoring through lab tests like fasting glucose, insulin levels, and HgA1c, combined with tools like CGMs, can offer valuable insights into your body’s glucose regulation. By making small, evidence-based changes in your diet and lifestyle, you can protect yourself from the long-term health risks associated with uncontrolled glucose levels and achieve better overall health.
Take control of your glucose, and in turn, take control of your health!
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
REFERENCES
American Diabetes Association. (2022). Standards of medical care in diabetes—2022.Diabetes Care, 45(Supplement_1), S1-S2. https://doi.org/10.2337/dc22-SINT
Cryer, P. E. (2016). The pathophysiology of hypoglycemia in diabetes.Diabetes Care, 39(4), 556-562. https://doi.org/10.2337/dc15-2715
Exercise doesn’t have to be something we dread or see as a chore. In fact, movement can be one of the most natural and enjoyable parts of your day. Whether it’s walking, dancing, or playing with your kids, incorporating physical activity into your daily routine can profoundly benefit your physical health, mental well-being, and even hormone balance. But why exactly is movement so essential to our overall health? Let’s dive into the science.
Why Movement Matters
1. Maintaining a Healthy Weight
One of the most obvious benefits of regular movement is its role in maintaining a healthy weight. When we move, we burn calories, which helps to prevent excess fat storage. Regular physical activity is also key to increasing muscle mass, which boosts your metabolism and helps your body burn more calories, even when at rest.
According to the CDC, over 42% of American adults are classified as obese. Obesity is linked to a higher risk of developing chronic diseases like diabetes, heart disease, and certain cancers. But the good news is that movement—when combined with healthy eating—can help prevent weight gain and support sustainable weight management.
2. Improving Mood and Mental Health
Did you know that movement is one of the most effective tools to enhance your mood? Physical activity stimulates the production of endorphins, which are known as the body’s natural mood boosters. It also helps reduce the production of stress hormones like cortisol, allowing you to feel calmer and more focused. Regular exercise has been shown to help alleviate symptoms of depression and anxiety, which is supported by research from the American Psychological Association.
A study published in JAMA Psychiatry found that people who engage in regular physical activity are 26% less likely to develop depression than those who are inactive. Imagine how many people might be able to come off their anti-depressant if they added consistent movement into their daily lifestyle?
Hormones play a significant role in regulating many of our body’s processes, including metabolism, sleep, and stress. Regular movement helps to balance important hormones like insulin, cortisol, and endorphins. For example, insulin helps regulate blood sugar, while cortisol is a key player in your body’s stress response. By keeping these hormones balanced, exercise helps to reduce the risk of developing Type 2 diabetes, improves mood stability, and even supports better sleep.
For women, movement is also critical in regulating reproductive hormones, which can help with issues like PMS or menopause symptoms (there’s light at the end of the tunnel ladies, I promise!).
Easy Ways to Incorporate Movement into Your Daily Routine
Exercise doesn’t have to mean long, intense workouts at the gym. I personally do not enjoy and, honestly, long works may cause MORE stress in some people which defeats the purpose then. Here are five simple ways you can add more movement into your daily routine:
1. Take a Walk During Breaks – Whether you work from home or in an office, getting up and walking for just 5-10 minutes every hour can add up throughout the day. Walking is a low-impact way to keep your body active, improve circulation, and clear your mind.
2. Play with Your Kids – If you have children, make movement a family affair! Jump rope, have a dance-off, or play a game of tag. Not only will this get your heart rate up, but it also sets a great example for your kids on how to make movement fun.
3. Stretch While Watching TV – We often spend hours watching TV or on our phones. Use that time to stretch! Whether it’s yoga or simple stretches, it’s a great way to stay flexible and release any tension from sitting.
4. Walk or Bike Instead of Driving – Whenever possible, swap driving short distances for walking or biking. You’ll save gas, reduce your carbon footprint, and get some extra movement into your day.
5. Stand and Move During Calls – If you spend a lot of time on the phone for work or personal calls, consider standing or pacing while talking. This small shift can make a big difference over time, especially if you’re on calls for long stretches.
Using Technology to Stay Motivated
With today’s technology, staying motivated to move has never been easier. Devices like Fitbit, Oura Ring, or Apple Watch track your steps, heart rate, and even sleep patterns, helping you stay on top of your fitness goals. These devices often allow you to set goals, track your progress, and remind you to get up and move after periods of inactivity.
There are also numerous apps that can help keep you motivated, such as MyFitnessPal (to track calories and exercise), Nike Training Club (offering a variety of free workouts), or Headspace (for guided meditation and mindfulness). Many of these apps allow you to connect with friends or join virtual challenges, creating a community of support and accountability.
According to the World Health Organization (WHO), adults should aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening activities on 2 or more days a week. Apps and devices can help break these goals into manageable daily chunks and keep you consistent.
Lastly, the key to reaping the benefits of movement is consistency. Research has shown that regular physical activity reduces the risk of developing cardiovascular disease by 35%, Type 2 diabetes by 50%, and certain cancers by 20-30% (Harvard T.H. Chan School of Public Health). But the benefits go far beyond just preventing disease—regular movement helps us feel more energized, focused, and balanced in our daily lives.
Remember, the best exercise is the one you enjoy and can commit to consistently. Whether that’s walking, dancing, swimming, or doing yoga, the most important thing is that you find something that works for you and your lifestyle. Start small, be kind to yourself, and celebrate every step you take towards a healthier, happier you!
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
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