Disrupted sleep? Let's talk....And LAST DAY to get in on the Live Leptin Challenge & get help from me on Zoom!
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More light = More cortisol ...Benefits, Downsides and support
β For those of us in the Northern Hemisphere the light is increasing (the further north you go - the faster this happens), and with the shift in light - comes a shift in hormones.
Our 3 Master hormones really do run the show here (Cortisol - Leptin & Melatonin - click here to read more about this), and it's important that we understand how to support our bodies through the transition to a new season.
I've personally already had disrupted sleep the last couple of nights (and I can't even blame my toddler π«£) - but since and understand I study the interplay with light - hormones & sleep....I'm not stressed about it & taking action to support myself.
Today I want to show you what that looks like & how you can support yourself.
THREE QUICK THINGS β¬οΈβ¬οΈ
1οΈβ£πLAST DAY TO REGISTER FOR THE LIVE LEPTIN CHALLENGE!- Get extra help - sleep better & have more energy before summer!
The Spring Leptin Reset will start tomorrow & includes 3 zoom calls with me and the group, my Time Change Guide - Spring Food Guide & Spring Meal Ideas Ebook - Click here to grab your spot! Already own the Leptin Reset? Get calls & emails onlyβ
2οΈβ£π·EXTENDED ONE MORE DAY 50% off Spring Survival Kit - ENDS TONIGHT Get the DST survival kit (9 page PDF with 25 minute lesson, ) - Spring Food list (12 page PDF) & 5 Day Spring Meal Plan (19 page PDF with Spring Recipes). This is INCLUDED in the Spring Leptin Reset Challenge - or you can get it alone when you click hereβ
3οΈβ£π§Ό - Spring Cleaning Essentials if the Spring Cleaning Bug is hitting you: Amazing deal on all natural cleaning products I use - 1 MORE WEEK LEFT (or until supplies run out): $151 worth of products for $39 - click here to grab this dealβ
Light - Hormones & Health - Supporting yourself β¬οΈ
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Change in light? What this means for health
This time of year I am grateful to live at a "modest" latitude (33rd), and the chart above shows you how the light changes this month based on where you live.
So let's do a quick review of WHY our hormones shift, and discuss support strategies:
Cortisol is often known as the "stress hormone," produced by the adrenal glands in response to stress. However, it also plays a vital role in metabolism, immune response, and maintaining energy levels.
In Circadian Biology we understand that light (particularly blue light) is a primary signaler for the brain to make cortisol, and understanding how to use sunlight (and darkness) to your advantage is important in all seasonal shifts.
During spring, the increase in daylight can stimulate cortisol production, particularly in the mornings. Elevated cortisol levels can enhance alertness and help individuals feel more energized and motivated
Sunlight exposure to support cortisol: Morning sunlight is particularly influential & important, and getting outside during the first 2 hours of daylight (especially sunrise & UVA rise) - is important to support the body in adjusting. Click here to download MyCircadianApp to understand when this happens for you.β
Grounding to support cortisol: Not only does grounding reinforce Circadian Rhythm - but many studies suggest that grounding may help reduce cortisol and inflammation in the body (almost instantaneously).
How Cortisol Changes Hydration Needs
Effects on Thirst Sensation: Elevated cortisol levels can stimulate the central nervous system, which may enhance the sensation of thirst. This means that when cortisol is high, individuals may feel the need to drink more fluids to stay adequately hydrated.
Antidiuretic Hormone (ADH) Regulation: Cortisol can influence the secretion of antidiuretic hormone (ADH), also known as vasopressin. ADH helps regulate water retention in the kidneys. Increased cortisol levels can either enhance or inhibit ADH function depending on individual physiological responses, potentially leading to fluctuations in water balance and necessitating a higher water intake to maintain hydration.
Sodium Retention and Fluid Balance: Cortisol can promote sodium retention in the kidneys. When sodium is retained, it can lead to an increase in extracellular fluid volume. This mechanism can create an initial sense of hydration, but also a relatively high need for water to balance electrolyte levels and ensure homeostasis.
Increased Metabolic Rate: Higher cortisol is often associated with increased metabolic activity. When metabolism rises, the body may utilize water more rapidly, increasing the demand for hydration to compensate for fluid loss through metabolic processes.
Stress Response: In times of stress, which may coincide with elevated cortisol levels, the body may experience increased perspiration, leading to fluid loss. This loss can elevate hydration needs as the body seeks to restore balance.
βYou can also watch this video I did with my partner Carrie Bennett on our best practices for hydration year round & how we approach things like minerals and structuring water.
More tips for hydration & shifting cortisol levels:
Drink Enough Water: Make water your primary source of hydration. While there is no "perfect formula" for the amount of water you need - I often start people off at 1/2 their body weight in ounces. Add a pinch of sea salt or Quinton Hypertonic to remineralize your water.
Infuse Your Water: Make it fun: Enhance your water by adding slices of fruits, vegetables, or herbs. Options like lemons, limes, strawberries, cucumber, mint, and basil can make water more appealing during the spring & add vitamin C - which helps support healthy cortisol levels.
Teas to help support hydration & cortisol (keep it caffeine free): Tulsi tea & Holy Basil teas are a fantastic additions to your hydration routine & can help support healthy cortisol levels. Other supportive teas that can increase cellular water (EZ water) & support cortisol levels would be Rooibos, Peppermint, Passionflower, Hibiscus, Lemon balm & Chamomile.
Keep things as simple as you possibly can while your body transitions, and remember to support healthy blood sugar levels by eating breakfast with ample protein and fat before UVA rise *this also reinforces circadian rhythm & stabilizes your blood sugar* so your adrenals don't have to come in and save the day.
I hope these tips were helpful & gave you some easy to implement tips to support yourself this season!
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