Health & Fitness

Low-Impact Ways To Stay Fit

Low-Impact Ways To Stay Fit

If you want a safer workout that will keep you fit, low-impact exercises are a good option. They’re excellent for people with injuries, joint issues, back problems, or those who are older, out of shape, or pregnant. Low impact means you aren’t jumping or pounding your feet on the ground. They’re exercises where at least one foot is always on the ground. You won’t be jumping so you reduce the risk of joint injury, disc compression, or other musculoskeletal problems.

Low impact cardio will still get your heart beating fast.

When you run, the less time your feet touch the ground, the better. That causes you to become airborne, so you land hard. It’s hard on joints and takes a toll on the rest of the body. You don’t have to run to get a cardio workout, swim, row, or ride a bike. Use a stationary bike if you’re pregnant to avoid the potential of falling.

You need to include a cardio workout as part of a complete fitness program.

Running is just one way to get your cardio, but your feet slapping against the ground every mile can take a toll on your joints. Try jumping jacks without the jump, just stepping side to side, or something as simple as walking. Ride a stationary bike. If you have knee problems, put the setting on a lower resistance level. You can help lubricate the joints without increasing stress. Improving circulation provides maximum benefits without additional joint stress.

Low-impact exercises can improve strength.

Not only does the movement help lubricate the joints, but it also improves muscle and ligament strength to protect the joints. Strength-building workouts do that and most are low-impact. You can use bodyweight exercises, resistance bands, or weights to build muscle. For instance, lunges are beneficial if you do them correctly and have hip strength so your knees don’t push out too far. Do a clamshell to help with that problem. Until you build more hip strength, do a modified lunge. Start with one foot forward and just lower and raise your body, without moving your feet.

Get relief from the heat while you build your muscles with aquatic exercises.

Exercising in a pool provides extra resistance while preventing stress on the joints. Even ordinary walking is more taxing on the body. There’s 12 times more strength-building resistance doing an exercise in water than doing the same exercises on dry land. Almost any high-impact exercise becomes a low-impact one when you do them in a pool. For instance, traditional jumping jacks switch from high-impact to low-impact when you do them with your body in water.

  • Do jumping jacks but omit the jump. Just step to the side as you raise your arms and clap your hands above your head and as you lower your hands, step back into starting position. Alternate the leg that steps outward.
  • Squats are another low-impact exercise you can modify to work different muscle groups. Widen your stance when you squat or narrow it to work muscles on several planes and other muscle groups.
  • Stretching is low-impact, plus a good way for everyone to warm up and loosen muscles. Some forms of exercise, like tai chi, are a low-impact way to build strength, cardio, and flexibility.
  • Always check with your health care professional before doing any type of exercise, especially if you’re pregnant or have a health condition. You may have to modify some exercises or avoid them entirely.

For more information, contact us today at Wellness On A Dime Coaching

How To Go From Unfit To Gym Lover

How To Go From Unfit To Gym Lover

Fitness requires more than one day’s attention or even working at it for a week or two. It requires a consistent effort. That’s one of the reasons people aren’t fit. They lose interest, hate working out, or don’t like to exert all that effort. It’s mostly about their mindset. You can go from unfit to gym lover but the first thing you have to do is identify why you don’t workout. If you have time for fun activities, it’s not because you lack time. Once you know, make that information work for you.

Do you think it’s just too boring to spend time working out?

If you’re bored when you go to the gym, you haven’t tried anything new in years, or need to make changes to make the effort less repetitive. Challenge yourself to try a new exercise every other week and add some fun your results by burning more calories. The body becomes efficient when you consistently do the same moves, so it burns fewer calories.

Get a new piece of equipment or try a new type of exercise.

Have you ever used kettlebells? They’re fun to include in your exercise program. You’ll get a full-body workout, and the provide exercise for all types of fitness. Kettlebell workouts improve endurance, strength, flexibility, and balance. Using kettlebells make it feel like your workout is quicker because it’s fun. In reality, it is quicker. Since it works all parts of the body, you get more accomplished in a shorter time. Do yoga or Thai chi once a week for variety.

A great workout doesn’t have to be in the gym.

If the gym atmosphere is the reason you hate to go, switch gyms, or workout at home. If you crave something different. Try bike riding a few days a week instead of spending all your time in the gym. Add a dance class or go out on the town and dance the night away. Just make sure your partner is ready to work out on the dance floor. You can make the gym more fun if you bring a friend and workout together.

  • Try HIIT—high intensity interval training. You alternate any exercise between high intensity and recovery to maximize the benefits.
  • Use your muscles for good. Appreciate what you’ve accomplished and show off your new muscular body. Buy clothing that accents the new you. Appreciating your efforts includes showing off a bit.
  • Don’t go it alone. Get into group classes or go to a boot camp. Boot camps often focus on getting fit faster over a short period. You’ll make many new friends with the same goal of getting fit.
  • Track your progress in the gym and make it a game. Constantly challenge yourself to do better. Decide on an ultimate goal for every exercise, whether it’s the number of reps or the amount of weight. Keep up the challenge and when you reach it, reward yourself.

For more information, contact us today at Wellness On A Dime Coaching

Benefits Of Hawthorn Tea And Berries

Benefits Of Hawthorn Tea And Berries

Science now finds many folk remedies have real health benefits. Hawthorn berries are in that category. They are healthy options to add to any diet. These tiny fruits grow on trees and shrubs and come in several colors. They grow in Europe, Asia, and North America. The berries are mildly sweet, but mostly tart and tangy. Some have thick thorns and others don’t. Some berries are yellow and others are shades of red. Not all hawthorn berries offer the same benefit or nutrients. When people generalize and refer to hawthorn trees and berries, they usually mean Crataegus monogyna.

Hawthorn berries, leaves, and flowers for centuries as medicine.

The berries from hawthorns are called haws. The “haws” are used for medicine, jam and jelly, powders, and even hawthorn honey. As early as 659 A.D., the Chinese used hawthorns to treat digestive issues. Recent studies have found it beneficial for many health issues, including heart health. The high polyphenols content may help people with heart failure, angina, cardiac rhythm changes, heart disease, and atherosclerosis.

It’s not just the heart that benefits.

The studies on lowering blood pressure vary. Some research found that taking hawthorn extract lowered the diastolic blood pressure but not the systolic blood pressure. The diastolic pressure is the bottom number. Other research shows it may lower both the top—systolic—and bottom—diastolic blood pressure, with the most impact on the systolic blood pressure. This may occur because hawthorn berries contain a vasodilator that opens the arteries by relaxing them. A six-month study found that not only did hawthorn extract reduce harmful cholesterol, but it also reduced the thickness of plaque build-up in the arteries.

You could slow aging by drinking hawthorn tea.

All the vitamins, minerals, and phytonutrients can help ward off aging in several ways. It can help reduce inflammation and the vitamin C it contains can improve collagen production. Collagen helps keep the skin firm and youthful appearance. It contains antioxidants that fight free radicals that can damage the cells and cause aging. Some research has shown that hawthorn may help inhibit wrinkle formation and increase skin moisture.

  • Ancient Chinese medicine may be accurate. Recent studies show that hawthorn berries can aid digestion. It’s been used that way for centuries. It can increase digestive enzymes and relieve constipation.
  • The flavonoids in the leaves of the hawthorn plant make a tea that’s good for relaxing muscle spasms. It can reduce inflammation, relieve pain, and help reduce spasms. Drinking the tea may also help prevent cancer, diabetes, Alzheimer’s, and heart disease.
  • If anxiety, depression, or stress is a problem, a cup of hawthorn tea may help. It’s the flavonoids that help anxiety and also act as sleep aids. All the nutrients in hawthorn can help boost immunity and protect from infection.
  • If you have menopausal symptoms like night sweats, hot flashes, vaginal dryness, or mood swings, drink a hawthorn tea to help. Always check with your healthcare professional first to ensure it’s safe for you and there’s no interaction with medications.

For more information, contact us today at Wellness On A Dime Coaching

Why Do We Feel The Urge To Eat Badly Under Stress?

Why Do We Feel The Urge To Eat Badly Under Stress?

What causes the urge to eat unhealthy foods when you’re under stress? If you’re sad and worried about a situation, comfort foods that are soft, sweet, and connected to a fond memory where you felt safe are often the food of choice. Crunchy food can release frustration, while any sweet treat can help make up for the injustice you feel has occurred.

Stress triggers the fight-or-flight response.

The fight-or-flight response was invaluable for early man to survive. It caused changes in the body to either help fight an enemy or predator or run like the wind. It sent more blood to the limbs, made the heartbeat faster, and increased breathing rate. The face is often pale due to the change in blood flow, and pupils dilate to see better. Stress increases your appetite to build the extra calories for running or fighting.

Stress has different causes than caveman times.

Many things can cause stress today, but the response hasn’t changed. That includes increased eating. Your children are misbehaving, your boss is calling, or another driver just cuts you off in traffic all add stress, but running or fighting isn’t a logical response. You may not do that but you might eat a few snacks to help you make it through the stress. Whether you grab a candy bar or eat crunchy salty potato chips, you’ll only feel better for a few minutes.

You can avoid stress-eating with these strategies.

Before you smear that bagel with cream cheese, pause to assess why you’re eating it. Make mindfulness a habit. One technique is S.T.O.P. It stands for stop, take a breath, observe your feelings, and whether you’re really hungry, then pick an option that matches how you feel. Food might be the first option you consider, but calling friends to commiserate can be another. Relaxing, going to a calming place, finding a saying that will help, or doing a distracting activity can divert your attention from food.

  • Learn meditation or breathing techniques to help you relieve stress. Close your eyes and breathe deeply in through your nose, picture that breath absorbing all the stress and even changing a dark color as it absorbs the stress. breathe out the dark-colored air, then replace it with clean, stress-free air.
  • Have a warm cup of tea. Green tea, black tea, chamomile, and lemon balm tea are good for destressing. Green and black tea have both lower cortisol levels. Add cinnamon to the tea for even more relaxation.
  • Find a diversion that will keep your hands and mind occupied. Whether you choose needlework, macrame, woodworking, or other activity, make it something you enjoy.
  • Ask for help when overeating becomes compulsive or has qualities of an eating disorder, such as being followed by purging or self-loathing.

For more information, contact us today at Wellness On A Dime Coaching

Can Veganism Treat Type I Diabetes?

Can Veganism Treat Type I Diabetes?

Diabetes is a problem in Louisiana. While government statistics lump both type 1 diabetes and type 2 together, many dietary restrictions and aids help both types. Is veganism one of those solutions? Type 1 diabetes occurs when the pancreas doesn’t make insulin or makes too little. Insulin opens the cells so the body can use the blood sugar for energy. It commonly starts in childhood. Type 2 diabetes can also come from low insulin levels, but it also occurs because the body doesn’t effectively use the insulin that it makes.

A healthy diet plays a key role in managing diabetes.

A vegan diet is just one option for type 1 diabetes. However, becoming a vegan when you have diabetes requires extra caution. A vegan diet eliminates all animal-based products from the diet. Even food with Jell-O, beer, marshmallows, vanilla-flavored food, potato chips, and many other products you might not suspect have some form of animal product. Diabetes makes using a vegan diet difficult and requires far more planning.

Do meal planning to ensure each meal contains the right portions of healthy fat, protein, and carbs.

Not only do people with diabetes need to balance meals, but they also need to balance snacks. Planning carefully can reduce the effect on blood sugar. When choosing carbs, opt for whole grains for pasta and bread, fruit, and vegetables. Proteins can include beans, peas, peanuts, nut butter, and other plant-based meat alternatives. Healthy fat comes from olive oil, avocados, nuts, and plant-based spreads. Fiber plays an important role, since it slows the absorption of glucose, reducing blood sugar spikes.

The potential benefits and drawbacks of a vegan diet for people with diabetes.

Studies show that a healthy vegan diet can help control blood sugar levels. It reduced A1C levels by being easier to follow. For type 2 diabetes, a vegan diet increases insulin sensitivity. It also helped with weight management for type 2 diabetics. There are three downsides for people with either type of diabetes. A vegan diet can lead to nutritional deficiencies, such as B6, B12, iron, niacin, calcium, zinc, iodine, and omega-3 fatty acids. It can lead to an inadequate intake of complete proteins. Animal products provide complete proteins and offer all essential amino acids. Not all plant sources of protein do that. As mentioned earlier, a plant-based diet tends to be higher in carbs because plant-based products are higher in carbs than animal products.

  • Meal planning plays a vital role for those with diabetes. Make sure you include snacks in your meal planning. We can help you with meal planning and make the transition easier.
  • Just because a food is vegan, it doesn’t mean it’s healthy. Many plant-based foods have high amounts of sugar and other unhealthy ingredients.
  • Fill your plate with non-starchy vegetables. They are low in carbohydrates but high in fiber and nutrition. Make every snack a balance of protein, carbs, and fat. Use a variety of plant proteins.
  • Supplement if necessary. Always discuss going vegan with your healthcare professional first. If you choose a vegan diet, ask about supplementing with added nutrients, such as B12. Monitor blood sugar closely when changing your diet to something new.

For more information, contact us today at Wellness On A Dime Coaching

Healthy Ways To De-Stress

Healthy Ways To De-Stress

Stress is a killer. It can cause many health issues. When people are under stress, they often do many things to deal with the problem, and not all of those things are healthy. Sometimes people consume alcohol or abuse drugs. Others may overeat or sit and worry. None of those are healthy ways to de-stress. One option to help reduce stress is controlled breathing. Breathing in slowly through the nose, holding the breath, and releasing the air by exhaling slowly through the mouth can help slow heart rate and relax a stressed individual.

Exercise is an adjunct therapy for anxiety and depression.

Exercise helps burn off the hormones of stress. Stress triggers the fight-or-flight response, which prepares the body to run or fight. Exercise produces similar movements and by doing that, burns off the stress hormones and replaces them with ones that make you feel good. It can help lower blood pressure and heart rate while burning calories. It’s not just good as a de-stressor, regardless of your mindset.

Visualization and meditation can help control stress and relax you.

Breathing techniques are part of meditation and visualization but they take it one step further. When you meditate, you are inward-focused and trained to clear your mind and calm your state of being. Visualization uses deep breathing but adds images. Taking a deep breath might be visualized as taking in a cleansing substance that absorbs all the stress and stress-related thoughts. As you breathe out, you might picture the air laden with darkness, representing the stress that leaves the body as you exhale.

Be kind to yourself and have a good laugh.

Do something special for yourself. You should be your own best caretaker. When you’re under stress, take time out to do activities you enjoy. It can be as simple as taking a long bath or walking in nature. The key is it should be something you enjoy. If you love comedy, watch your favorite show, or get together with friends who make you laugh. If none of those are possible, go it alone. Look at your present situation through humorous eyes or fake it until you can make it. Put a grin on your face and force a belly laugh. Pretend you’re acting if that makes it feel more natural. Before you know it, that smile will be real.

  • An unhealthy diet exacerbates stress, even though stress can make you want to eat more junk food. Resist the urge and focus on eating healthier to provide the nutrients for your body to weather the storm.
  • Unplug from the internet, television—unless it’s to watch a comedy—and your phone. Studies show that too much time on computers and phones can minimize well-being. If you’re spending time in front of a screen, it can negatively affect sleep.
  • Enjoy a change of pace with a good cup of herbal tea. While water is also a good substitute, nothing nurtures more than a warm liquid. Several herbal teas can offer relaxation, such as chamomile.
  • Spend time cuddling with your family, or even your pet. Holding another person can release oxytocin that reduces stress hormones. Pets provide that same reaction. One study found that the purring of a cat decreases stress, lowers blood pressure, and provides many other health benefits.

For more information, contact us today at Wellness On A Dime Coaching

Are Refined Grains Healthier Than Whole Grains?

Are Refined Grains Healthier Than Whole Grains?

Some people can’t eat grains. For those people, most grains aren’t healthy options. For the rest of us, whole grains are the best option. They’re different from refined grains because they contain all three parts of the seed. They have the germ, fiber, and endosperm. Refined grains might sound classier—since they contain the word refined in their name—but they’re definitely not healthier than whole grains. Refined grains only contain the starchy endosperm. It’s what’s left after the bran and germ were removed during milling.

All the nutrition is in the bran and germ.

Grains are seeds. The most nutritious part of the grain is the germ. It’s where the plant’s embryo is located. The germ feeds the embryo until it becomes a plant. It contains folate, vitamin E, thiamin, phosphorus, magnesium, phytochemicals, antioxidants, and zinc. It has both essential fatty acids and fatty alcohols. The high fat content of the germ shortens the shelf life of grain, so it’s removed. The bran is a source of fiber and other nutrients. Removing it gives a better texture and lightens the color of the flour.

What’s left behind is the endosperm.

The endosperm contains few nutrients and is mostly calories. It’s easy to digest and has a high glycemic level, so it can spike blood sugar levels. One of the reasons is the lack of fiber. It’s taken out when the bran is removed. Fiber slows the absorption of glucose into the bloodstream and helps prevent blood sugar spikes. Vitamins and minerals can be added to refined grains to boost nutritional value, but fiber can’t, or the final product loses the smooth consistency.

Whole grain bread has many nutritional benefits.

Besides slowing the absorption of glucose, the fiber in whole grains improves cholesterol levels, prevents certain types of cancer, especially colorectal cancer, improves the gut microbiome, aids in the absorption of minerals, helps prevent hemorrhoids, acid reflux, and diverticulitis, and lowers the risk of stroke and heart disease. The fiber in whole grain bread also helps you lose weight by making you feel fuller longer.

  • Grains can be hard to digest, but proper processing helps. Soak the grain, ferment it, or sprout it to make it and products made with it easier to digest.
  • There’s a link between obesity and the consumption of refined grains. While part of it occurs because of lack of fiber, many more calories are consumed in food with added sugar, which traditionally uses refined flour.
  • Certain health conditions can be exacerbated by eating whole grains. One of those is Crohn’s disease. When a flare-up occurs, eliminating whole grain bread for sourdough bread helps.
  • If you’re increasing fiber in your diet by switching to whole grain products, take it slowly. Like exercise, you don’t go from running a half block to running ten miles overnight. Your body has to adjust to the change.

For more information, contact us today at Wellness On A Dime Coaching

Fruits And Veggies That Increase Testosterone

Fruits And Veggies That Increase Testosterone

Low testosterone can affect both men and women. Even though it’s a male sex hormone, both genders have it. A low testosterone level affects the creation of red blood cells, bone density, and muscle development. It provides a sense of well-being and enhances the sex drive. The testicles and ovaries produce testosterone, with men having far more than women. Low testosterone can produce many symptoms in both genders, but you can increase testosterone levels by consuming certain foods, including some fruits and veggies.

Eat your greens.

You might think eating a salad is just for weight loss, but leafy greens provide nutrients to boost testosterone and build muscles. Greens contain magnesium. Studies indicate that magnesium deficiency decreases testosterone and diminishes sperm production. Another study showed that supplementing with magnesium improved testosterone levels. The increase was enhanced if the subjects exercised.

Avocados help boost testosterone levels.

Avocados also contain magnesium. They also are high in fat. Fat is necessary for creating testosterone since it’s created from cholesterol. You have to have the right type of fat, monounsaturated and saturated fat. Approximately 70% of avocados calories come from fat, and over half of those calories come from monounsaturated fat. Another 16% comes from saturated fat and only 13% comes from polyunsaturated fat. Aromatase converts testosterone into estrogen. If you want higher testosterone, reduce the amount of aromatase. Avocados have a substance that does that. They also contain anti-inflammatory properties to keep cortisol lower. Cortisol is also an anti-testosterone hormone. Avocados also contain zinc, which is an important mineral for the production of testosterone.

Many types of fruits, including apples, cherries, and berries, have quercetin.

Many fruits and vegetables contain quercetin. Quercetin is a plant pigment that’s also a potent flavonoid. It boosts testosterone levels by reducing oxidative stress in the testes which lowers testosterone levels. It also blocks the enzyme UGT2B17 which removes testosterone via urine. You can take quercetin supplements, but the best way to get it is by eating healthy foods containing it.

  • Avoiding certain foods can increase testosterone. Dairy, soy, flaxseed, mint tea, licorice root, and alcohol are a few that can lower testosterone levels. Avoid any food high in trans fats.
  • Being overweight can cause a dip in testosterone levels. One study tested males between 14 and 20 that were not overweight and those who were obese. The obese individuals had 50% less testosterone.
  • Active people have higher testosterone levels than those who are sedentary. Increasing activity works better than weight loss for testosterone increase. It also can increase weight loss and provide a double benefit.
  • Garlic and onions fight inflammation with flavonoids. They also increase the production of testosterone. One animal study showed consuming fresh onion juice for four weeks increased testosterone significantly.

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Link Between Overhydration And Blood Pressure

Link Between Overhydration And Blood Pressure

You constantly hear about drinking enough water to avoid dehydration, but few people discuss the potential danger of overhydration and the effect it can have on blood pressure. What is overhydration? It can occur in two ways. You either drink too much water than your kidneys can excrete or retain water, so there’s too much in your body. Most healthy people that tend to overhydrate are healthy people like marathon runners who try to ensure they’re adequately hydrated. One of the biggest concerns is the electrolyte balance and low levels of sodium.

Dehydration can cause blood pressure to drop, then spike.

There’s a fine balance between dehydration and overhydration. If you have too little water in your system, it can cause blood pressure to drop, then steeply rise in some cases. One explanation for the rise is that it’s a reaction to low blood pressure and an overcorrection due to low oxygen levels. Other people believe that high blood pressure from dehydration occurs because the blood becomes thicker. That makes it harder to push through the veins.

Drinking too much water can be just as devastating, particularly in unhealthy individuals.

Water intoxication or water poisoning occurs when you drink too much water. It can interfere with brain functioning by causing brain cells to swell. Too much water can cause confusion, drowsiness, and headache, but it also can cause an increase in blood pressure and a slow heart rate. That occurs because of lower sodium levels due to increased water levels. The sodium drop due to dilution causes the cells to hoard water, which then causes cellular swelling that can lead to a coma, seizures, or death.

Medical conditions and medication can lead to overhydration.

Even though marathon runners and athletes tend to have more problems with overhydration in healthy people, it can occur in unhealthy people, too. They are more at risk of severe consequences than athletes. People who take antidepressants, NSAIDs such as ibuprofen, or use opioids, those with heart failure, liver disease, kidney disease, diabetes, some types of cancer, and high blood pressure can be more at risk for overhydration. Increased thirst, the medication taken, and the failure to remove water from the system are the reasons.

  • The amount of water you should consume daily varies by weight, physical activity, and age. You can get hydrated by drinking water and other fluids, but also by eating fruits and vegetables containing high amounts of fluid.
  • One easy test to see if you have adequate hydration or are overhydrated is to check your urine. If your urine is dark brown or deep amber, you may be dehydrated. If it’s almost clear, you’re overhydrated. The perfect color is straw yellow.
  • Water makes up approximately 60% of the body weight. Seniors have less water weight than younger individuals and get dehydrated quicker. Signs of dehydration in seniors vary, but dementia-like symptoms are one.
  • To avoid overhydrating steer clear of alcohol and sugary drinks that can make you thirstier. Drink when you’re thirsty. Check medications that might create a problem. If you’re participating in strenuous physical activities, drink slowly and sip on water.

For more information, contact us today at Wellness On A Dime Coaching

Ways To Reset Your Hormones

Ways To Reset Your Hormones

Have you struggled with weight loss or fat accumulating around your belly no matter how many leg lifts you do? You might have a hormone imbalance. Many people in Louisiana find that it’s a problem. Always check with your healthcare professional first to ensure you don’t have a serious condition. In most cases, the doctor will give you the latest pill or suggest ways to reset your hormones naturally.

There are all types of hormones.

Most people immediately think of sex hormones, but the body has 50 different hormones. A hormone is a messenger that triggers reactions to keep the body functioning properly. Sex hormones do determine the amount of body fat and where it deposits the fat, but they’re not the only hormones associated with weight gain. Cortisol, the stress hormone, plays a big role. If you have too much cortisol, it increases the odds of developing belly fat. In turn, belly fat increases the odds of insulin resistance and diabetes. Belly fat is also caused by too much insulin, as is insulin resistance.

Eating healthy can correct some of the problems.

Your diet plays a big role in your overall health and balancing your hormones. Food that causes inflammation, such as sugar, can create an imbalance. Increasing your protein and intake of green vegetables can help some people. The protein keeps you feeling full longer, so you don’t eat as much, while the greens provide nutrients. A green protein shake to replace a daily meal can even help balance hormones in menopausal women.

Increase or add daily exercise.

Exercise can improve several types of hormonal imbalances. It helps burn off stress, so the level of cortisol is reduced. It burns off the glycogen in the muscles and reduces insulin resistance, so it helps balance insulin. When you workout, you increase the hormones that build and maintain muscle mass, such as DHEA, IGF-1, and testosterone. Exercise also increases levels of HGH—human growth hormone. HGH is called the hormonal fountain of youth. It helps build muscle, boosts metabolism, and lean muscle mass. Low levels of HGH cause muscle waste and fat accumulation.

  • A special way of doing exercises, called HIIT—high intensity interval training—is both an efficient fat burner and helps you get results faster. With HIIT, you alternate exercise intensity from high intensity to recovery and back.
  • Get adequate sleep. Hormones control your hunger. Too much ghrelin and you’ll feel ravenous. Too much leptin and you’ll feel full all the time. Lack of sleep can cause the body to make too little leptin and too much ghrelin, making you constantly feel hungry.
  • Eating more fiber and fermented food can help regulate the gut microbiome. They also control several hormones. Soluble fiber acts like prebiotics and feeds the microbes. If you drink three cups of green tea a day, it can help regulate hormones, too.
  • Foods that are inflammatory, like food high in sugar, can cause a hormone imbalance. Avoid food with added sugar and switch to a healthy diet. We can help you with diet plans for all types of problems.

For more information, contact us today at Wellness On A Dime Coaching