Women's Hormone Health

Ever feel like you've read the same sentence ten times but not comprehended any of it? Or maybe you find your eyelids getting really heavy in the middle of the afternoon as the morning buzz at the office slows down? Are you someone who gets up and paces, looking for something to eat, and grabs a coffee?

Sounds like you've hit those afternoon slumps!

Our instinctual reaction is to grab something sweet and coffee to pick us up and get us through the afternoon. But there are many reasons why you'll want to consider drinking green tea instead of coffee to help you over that slump! In fact, after you read this article, you may want to learn more about the connection between Coffee and Hormone Imbalances to help you seal the deal on making the switch! 

Did you know that green tea is considered a superfood? Currently, a lot of hype is going around about this antioxidant-rich substance due to its vast variety of health advantages. But before diving into further detail about its benefits, it is important to know what green tea is.

Green tea is produced from the Camellia sinensis plant. Its dried leaf and leaf buds are used to make several different teas, including oolong tea and black tea¹. The only difference between these teas is that green tea leaves are steamed immediately after harvest rather than drying.

Additionally, Green tea contains a high concentration of polyphenols, such as flavonoids and flavonols, which have many health benefits¹. Check out these AMAZING benefits!

Improves Mental Function

Drinking a beverage you love is an excellent choice for boosting your mood. Green tea is famous for its mood-boosting effects. Not only does green tea affect your mood, but it may also have beneficial effects on cognitive performance, such as enhanced memory, greater attentiveness, and less anxiety². Scientists believe caffeine in green tea contributes to these beneficial benefits; however, research is still going on. I really love drinking green tea during the week before my period to help me manage the mood swings and anxiety that I get during that time of the month.

Provides Protection Against Heart Disease

As we know green tea contains flavanols and flavanonols, which are together referred to as catechins³. Catechins offer a plethora of health advantages, including protection against degenerative illnesses such as heart disease.

In animal researches, catechins have been found to enhance antioxidant activity and alter lipid metabolism, which means they interfere with the way lipids, including cholesterol, are absorbed by the body⁴. However, the researchers emphasize that a significant quantity of green tea is required to produce these benefits in animal models.

Lowers the Risk of Cancer

Green tea is known to promote healthy cell growth at all developmental stages and some studies claim that green tea protects against cancer. For example, in animal studies, green tea extract has been proven to protect against carcinogens that may cause breast, liver, prostate, intestine, and lung cancer.

According to the reports, postmenopausal women who consumed two or more cups of green tea daily had a reduced incidence of urinary tract and digestive cancers compared to those women who consumed less green tea^5. Additionally, several studies have also discovered a link between green tea consumption and a decreased risk of ovarian and endometrial cancers⁶.

Although some research showed that green tea is effective against cancer, research is still going on. Therefore, you should not rely on green tea as a treatment option to treat cancer. Indeed, the National Cancer Institute's website states⁷ "makes no recommendation for or against the use of tea to lower the chance of developing any kind of cancer."

Fat Burning Properties

Green tea has fat-burning properties. According to the research, green tea can increase basal metabolic rate and increase fat burning⁸. This fat-burning property of green tea is due to Caffeine presence which is thought to increase physical performance by mobilizing fatty acids from adipose tissue and converting these fats into energy^9,10.

References

1. Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial effects of green tea—a review. Journal of the American College of Nutrition, 25(2), 79-99.

2. Kuriyama, S., Hozawa, A., Ohmori, K., Shimazu, T., Matsui, T., Ebihara, S., ... & Tsuji, I. (2006). Green tea consumption and cognitive function: a cross-sectional study from the Tsurugaya Project. The American journal of clinical nutrition, 83(2), 355-361.

3. Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016 Dec 29;5:e47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/.

4. Crespy V, Williamson G. A review of the health effects of green tea catechins in vivo animal models. J Nutr. 2004 Dec;134(12 Suppl):3431S-3440S. https://academic.oup.com/jn/article/134/12/3431S/4688690

5. Zheng W, Doyle TJ, Kushi LH, Sellers TA, Hong CP, Folsom AR. Tea consumption and cancer incidence in a prospective cohort study of postmenopausal women. Is J Epidemiol. 1996 Jul 15;144(2):175-82? https://pubmed.ncbi.nlm.nih.gov/8678049/

6. Katiyar SK, Bergamo BM, Vyalil PK, Elmets CA. Green tea polyphenols: DNA photodamage and photoimmunology. J Photochem Photobiol B. 2001 Dec 31;65(2-3):109-14. https://pubmed.ncbi.nlm.nih.gov/11809367/.

7. Green Tea. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/green-tea

8. Diepvens, K., Westerterp, K. R., & Westerterp-Plantenga, M. S. (2007). Obesity and thermogenesis are related to the consumption of caffeine, ephedrine, capsaicin, and green tea. American journal of physiology-Regulatory, integrative and comparative physiology.

9. Magkos, F., & Kavouras, S. A. (2005). Caffeine use in sports, pharmacokinetics in man, and cellular mechanisms of action. Critical reviews in food science and nutrition, 45(7-8), 535–562. https://doi.org/10.1080/1040-830491379245.

10. Higgins, S., Straight, C. R., & Lewis, R. D. (2016). The Effects of Pre-exercise Caffeinated Coffee Ingestion on Endurance Performance: An Evidence-Based Review. International journal of sports nutrition and exercise metabolism, 26(3), 221–239. https://doi.org/10.1123/ijsnem.2015-0147.

There you are, sitting on the sofa, with a remote in hand, thinking, "I should be exercising! I'm just too tired to leave the couch!" I get it! I was totally that mom! By the time I was done my day, had the house cleaned, dishes away, my little one in bed, and finally got 2 minutes of quiet to myself, I was just wiped! Sit down on the couch to catch my breath, and before I knew it, several hours have passed by and I haven't done any workouts today and am just too tired to do it now! 

P.s. one of my favourite ways to motivate myself off the couch when I'm feeling this way is to put on my favourite t.v. show or movie and workout while I watch it! It passes the time with ease and rewards me for putting in the effort by doing something I enjoy!

Experts believe that increasing your physical activity rather than decreasing it is the greatest remedy for fighting fatigue and boosting energy. You don’t have to do some complex exercises to boost your energy. Research shows that exercising for thirty minutes is enough to boost your energy and improves your overall mood¹. Running, walking, yoga, High-intensity interval training, and weight lifting are some of these exercises that you can perform easily. So, here are some of my favourite exercises to do and why you should include these exercises into your daily routine for better energy.

Let's dive in!

1) Walking

When you're feeling that fatigue kick in, going for a walk may provide a more effective energy boost than getting a cup of coffee. Walking improves the flow of oxygen throughout the body. Additionally, it can elevate norepinephrine, cortisol, and epinephrine levels². These are the hormones that contribute to increased energy levels.

All you need is a pair of durable shoes to get started walking. Choose a walking path that is close to your home. Additionally, you can invite a friend or family member to accompany you on your walk.

2) Yoga

Some yoga poses are good to relieve fatigue and regulate the hormone cortisol - too little of which may zap your energy. They are the most affordable method of bringing the body into a relaxed state and increases energy by regulating hormones. Yoga enhances the body's 'prana,' or life force energy, by eliminating obstructions along the spinal cord and rerouting the energy flow³.

Here are the two yoga poses that you can try at home.

• Chair pose

While sitting in a chair may sound simple and comfy, sitting in an imaginary chair can be challenging! This yoga pose stimulates the flow of energy and strengthens the hips, spine, and chest muscles.

• Locust pose

The Locust pose boosts energy and body mobility while also increasing flexibility and strengthening arms, shoulder, and back.  Additionally, with energy-boosting this yoga position soothes and tones the abdominal organs, thereby facilitating digestion.

You can also try nostril breathing or Plank pose to boost your energy.

3) Running

Simply put, running makes you feel good – even if you are unable to run for a longer period. Ten minutes of aerobic exercise like running releases mood-enhancing hormones named endorphins," These hormones help boost energy even hours later. so, a brief lunchtime run may make you feel just as good as a longer one.

4) Weight Lifting

Weight lifting is a type of strength training that not only provides energy to the muscles but also increases the number of endorphin levels responsible for energy provision and improves your overall mood⁴.

You don't have to go to the gym to do some weight lifting, any type of strength exercise including squatting, Push-ups, and planks will do the work. You can also buy some resistance bands, kettlebells and dumbbells to perform weight lifting exercises at home.

Single sets of 12-15 repetitions are sufficient to gain muscle strength and are just as effective as three complete sets of the same activity without weights. Aim for 20–30-minute workouts 2-3 times a week. You will see a noticeable improvement in strength and energy levels.

5) High-Intensity Interval Training

Interval training is a technique that involves alternating periods of intense activity and rest. It enhances both speed and physical endurance. It increases physical strength (using heavyweight with few reps), muscular endurance (using lightweight with many reps), and boost overall energy⁵.

• Cycling

For 30 seconds, pedal as hard and quickly as possible on a stationary bike. Then pedal for two to four minutes at a slow, relaxed speed. This sequence should be repeated for 15 to 30 minutes.

• Squatting

For 30 to 90 seconds, perform squat jumps as rapidly as possible. Then, for 30 to 90 seconds, stand or walk. Repeat this pattern for a total of ten to twenty minutes.

Which of these are you going to try out? Snap a selfie when you're done and tag me in it on Facebook or Instagram @livinghealthyonebiteatatime!

References

1. Loy, B. D., O'Connor, P. J., & Dishman, R. K. (2013). The effect of a single bout of exercise on energy and fatigue states a systematic review and meta-analysis. Fatigue: Biomedicine, Health & Behavior, 1(4), 223-242.

2. O'Connor, P. J., and T. W. Puetz. 2005. Chronic Physical Activity and Feelings of Energy and Fatigue. Medicine & Science in Sports & Exercise. 37: 299-305.

3. Ray, U. S., Pathak, A., & Tomer, O. S. (2011). Hatha yoga practices: Energy expenditure, respiratory changes, and intensity of exercise. Evidence-Based Complementary and Alternative Medicine, 2011.

4. Guezennec, Y., Leger, L., Lhoste, F., Aymonod, M., & Pesquies, P. C. (1986). Hormone and metabolite response to weight-lifting training sessions. International journal of sports medicine, 7(02), 100-105.

5. Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolism, 39(3), 409–412. https://doi.org/10.1139/apnm-2013-0187

Are you constantly feeling tired and unable to remember what it was like to have real energy? And perhaps you start your day off with feelings of being fatigued; that sense of tiredness lasts throughout the rest of the day. This can happen to everyone! Especially busy mommas running around after her kids all day!

If this sounds like you, you're probably aware of the negative impact of low energy that destroys your performance and productivity, plus you're either super cranky with the kids, or totally not interested in your spouse!

So, what IS the solution?

A quick, easy-to-prepare, affordable solution is a nutritious green smoothie every morning!

Research indicates that there are significant benefits for those who “rise and dine,” with smoothies! Regular drinking of green smoothies improves mental function, boosts energy, increases physical strength, reduces levels of cholesterol, and improves digestion¹. So, continue reading to know more about the benefits of green smoothies and find my #1 green smoothie to drink every morning for that all-day energy!

Benefits Of Starting Your Day With A Green Smoothie

Helps In Digestion

Unlike fruit juices, green smoothies include entire fruits and vegetables, ensuring that you receive the maximum amount of fiber and vitamins. Fiber is critical for colon health and maintains your intestine’s function

By blending vegetables and fruits together, plant cells are broken down, which improves digestibility. The blending motion frees up the nutrients and promotes their absorption into your body more effectively than eating a salad. Smoothies are a more efficient and handy method to promote digestion than preparing and eating a salad. Similarly, an unhealthy stomach can cause sleep problems such as insomnia or poor sleep, which can also deprive energy levels and lead to prolonged fatigue. So, regular use of green smoothies not only promotes digestion but by helping in digestion it also increases energy levels.

Boosts Energy

Green smoothies are a great way to get a lot of vitamins, minerals, antioxidants, and other nutrients without clogging up your digestive system. You will have more energy to get things done and enjoy your day since you are eating natural, healthy foods in their maximum nutritious form. Additionally, green smoothies contain magnesium and B vitamins, which aid in energy metabolism and provide you with the energy that you need for proper functioning. Moreover, you can include healthy fats in smoothies such as coconut oil, flax olive oil, and omega-3 fish oil. These healthy fats are a great source of energy and are called energizing fuels.

Provides Antioxidants

Green smoothies are full of antioxidants and phytonutrients, both of which are beneficial for health. You are not only providing your body with the strongest defenses against disease, but you are also swallowing a range of natural ingredients that are needed for optimum health and fitness. Additionally, antioxidants protect muscles against oxidative damage and delay fatigue by increasing energy².

Keep Hair Healthy And Makes Your Skin Glow

Besides energy provision, green smoothies contain green leafy vegetables like kale and spinach which makes your hair and skin look healthier. Spinach and kale are called anti-aging foods and along with the mixture of oranges, broccoli, and strawberries they make skin soft, keep the skin hydrated and give it a dewy look. Additionally, spinach and kale contain iron, folate, and vitamin B12 which protect against hair thinning and hair loss³.

Try this energy-boosting green smoothie!

Raw Cacao Smoothie

• 1 1/2 cups dairy-free milk

• 1 cup kale

• ½ Avocado

• 1 cup blueberries

• 1/2 banana

• 2 tbsp raw cacao

• 2 Tablespoons chia seeds

Blend all ingredients. Top it with chia seeds and DRINK UP!

References

1. Stoker, D., & Durward, C. (2018). Smoothies-Helpful or Harmful?

2. Singh, A., Naidu, P. S., Gupta, S., & Kulkarni, S. K. (2002). Effect of natural and synthetic antioxidants in a mouse model of chronic fatigue syndrome. Journal of medicinal food, 5(4), 211-220.

3. https://davyandtracy.com/green-smoothies/green-smoothie-health-benefits/?__cf_chl_managed_tk__=pmd_YDFnKJMcdO2eGNvPtslEV7TQZMdywiZYSMpu5SeWHfw-1634737236-0-gqNtZGzNAxCjcnBszQiR