We try our hardest every day to not only look great but also feel great. To do this, most people change their exercise and diet. But our mental, physical and emotional health are the most important factors in living a good and healthy life, in order to live a happy life, we have to take care of our bodies. Work, social interactions, school and other obligations we face can interfere with our body’s natural mechanisms and functions. How can we fix or “reset” this disturbance? There are different ways we can help our bodies get back on track and feeling healthy again. Eating a healthy diet and implementing exercise into our routine may be the primary issues to our body’s health, but taking good care of our internal sleep clock, metabolism, and hormones are three contributing factors that are also essential to helping our bodies feel good.
Resetting your Sleep clock.
1. Manipulate Lighting -
Manipulating light exposure, such as dimming your lights or brightening your room can help reset your sleep clock and normalise your circadian rhythm.
2. Fast and Normalise your meal times -
To normalise your sleeping schedule try to eat one meal in the afternoon and then fast until the next day. This will help your body get back on track.
3. Practice healthy sleep habits -
Making a routine and being strict and consistent with yourself is important to helping you get back to a normal sleep schedule. This includes only taking naps for no more than 20-30 minutes, limiting caffeine, avoiding usage of electronics and watching TV before bed, and keeping your room dimly lit and cool.
Resetting your metabolism.
1. Get enough sleep -
As we mentioned before, your sleep is very important. So make sure to get the recommended amount of sleep needed to help your body properly function.
2. Drink lots of water -
Water is essential to our survival and overall health. It is recommended that you drink about eight 8-ounce glasses of water per day, which is about half a gallon of water.
3. Manage your stress.
Stress management is essential to both a healthy mind and body. When your body is overwhelmed by stress, it reacts by releasing certain hormones known as epinephrine and cortisol in order to respond to this stress. You then tend to feel hungry even though you’re still burning calories because your body tries to compensate for this. Try finding ways to keep your stress levels at bay by doing activities that help ease your stress.
4. Eat foods that make you feel good.
It’s a sign when your body screams at you “don’t feed this to us!” So listen to your body when you start to feel bloated, gassy or tired. Start eating foods that make you feel better and energise you instead of foods that make you feel groggy and lazy.
5. Avoid over exercising.
We know that exercising is essentially good for you, but there is such a thing as exercising too much. Exercising too much and too intensely can lead to you slowing down your thyroid. Your thyroid is a gland that regulates your hormones and these hormones are what also affect your metabolism.
Resetting your hormones.
1. Cut down on sweets and starches -
Too many can make your hormones go wild. Try cutting back to see how your body reacts and feels.
2. Reduce intake on grains, legumes, and high sugar fruits -
Having too many carbs can cause problems with your metabolism, especially if you are insulin-resistant or your body is unable to break down certain carbs.
3. Eat more healthy fats -
Healthy fats can help your body produce the needed hormones to break down foods and turn them into the energy that you need. It can also help suppress cravings.
4. Avoid inflammatory foods -
These are foods such as processed foods, junk foods, and any highly sugary and gluten filled products that can harm your immune system and endocrine system.
5. Sleep more -
It’s quite apparent that sleep is good for you since we all need it in order to function. But adequate sleep is beneficial in helping your hormones repair, restore, and heal by regenerating cells. Not enough sleep can lead to rapid ageing of your body and brain.
6. Reduce intake of stimulants -
Try cutting back on the caffeine. Coffee, energy drinks, sodas, and also tea or chocolate can interfere with your sleep, which your body needs in order to restore.
7. Cut out chemicals -
Instead of using your normal products, try using products that are more natural or have the least chemicals in them. Chemicals can interfere with your hormonal functions.
Stress might be one of the most important factors related to your hormones. When your body is overwhelmed with stress it can cause your hormones to go off the charts. Find ways to unwind and blow off steam regularly such as yoga, stretching or meditating.