hormones and mental health
the connection, how we can support both, and a pasta salad recipe :)
Hi my friends!! First off, I wanted to apologize- I had scheduled my past few newsletters and turns out they never sent, so I am on the quest to make it up to you guys with so many fun new recipes soon! As it’s the end of May, which is Mental Health Awareness month, I wanted to chat about the connection between out mental and physical health- so let’s get into it!
Hormones
Hormones are powerful messengers that influence nearly every aspect of our health, including our mood and mental state. Hormonal fluctuations, particularly those involving cortisol, estrogen, and progesterone, play a crucial role in how we feel.
Cortisol: Often referred to as the stress hormone, cortisol helps us respond to stress. However, chronic stress can lead to elevated cortisol levels, which may contribute to anxiety, depression, gut disturbances, and hormonal imbalance. We can support cortisol levels by prioritizing sleep, our nutrition, limiting caffeine, taking an adrenal support supplement, and engaging in gentle movement like yoga and walking!
PMS and the Menstrual Cycle: I know you’ve experienced it! Most women experience mood changes and increased sensitivity to stress during different phases of their menstrual cycle. Understanding these hormonal shifts can help in managing symptoms more effectively. For instance, the luteal phase (post-ovulation, pre-period) can bring about mood swings and irritability due to rising progesterone levels. Cycle syncing—adjusting your lifestyle and diet according to your menstrual cycle—can be a game-changer! I also LOVE this supplement for PMS mood support
Nutrition
The food we eat profoundly affects our mental health so here are my top nutritional tips that have been studied to support mental health:
Consume Omega-3s: These essential fatty acids, found in fish, flaxseeds, walnuts, chia seeds, and avocado, support brain health and have been proven to reduce symptoms of depression and anxiety.
Prioritize Protein: Eating enough protein helps maintain stable blood sugar levels, supports neurotransmitter production, and is filled with amino acids which are essential for mood regulation!
Cacao: Raw cacao contains compounds like phenylethylamine that boost mood by promoting the release of endorphins and dopamine. Enjoying dark chocolate or raw cacao can provide a healthful mood lift.
Eat Yo Greens: Leafy greens and other vegetables are rich in antioxidants, vitamins, and minerals that support brain function and overall health :)
I’v been obsessed with pasta salad for as long as I can remember. If you’re looking for a fun way to get your greens in, this is it! Base of arugula, chickpea pasta, tomatoes, hearts of palm, rotisserie chicken, salt, pepper, and a niiiiice serving of pesto! Mix well and keep it in your fridge for a nutrient dense easy summer lunch!
Lifestyle Tips
Beyond diet, here are some lifestyle practices to enhance your mental health:
Cycle Syncing: Obviously my favorite thing to yap about! Adjusting your activities and diet according to your menstrual cycle can help manage symptoms and improve overall well-being. For example, during the luteal phase, focus on gentle exercises and nutrient-dense foods rich in B vitamins, iron, and magnesium, to support the hormonal changes happening if your body and feel your best!
Soak Up Sunlight: 5 minutes of morning sun I say! Exposure to natural sunlight boosts serotonin levels, helping to regulate mood, resets your circadian rhythm, and improves sleep. Try to find time to get outdoors each day, especially in the morning, to maximize these benefits. My favorite way is to make time for a morning and evening walk!
Stay Hydrated: Staying hydrated is crucial for maintaining cognitive function and mood stability. Adding a pinch of salt or electrolytes to your water helps the absorption! My Fav Electrolytes
Drink Caffeine Smartly: If you aren’t feeling great, or dealing with anxiety or hormonal issues, drinking coffee on an empty stomach might not be for you! No, you don’t need to avoid it, but I would recommend drinking it with or after your high protein breakfast so it does not spike your cortisol as hard (and limit to 1-2 cups a day)!
Again, so sorry the past couple newsletters didn’t send, but I will make it up to you guys! Every Sunday, I send a weekly meal plan with new recipes for each phase in the menstrual cycle, so if that is up your alley:
Have the best weekend!
xx Paige
Love this! Do you have a favorite adrenal/adaptogenic supplement for stress/cortisol?