How did I become prediabetic?

Imagine my shock when some routine bloodwork revealed some not-too-routine results regarding my blood sugar levels: I was prediabetic and, by extension, insulin resistant. My pancreas wasn’t making enough insulin, and my cells had become resistant to insulin and weren’t permitting sufficient sugar to enter them. As a result, instead of fueling my cells, sugar was building up in my bloodstream.

With prediabetes, your blood sugar isn’t normal, but it’s not yet in the diabetes range. A prediabetic rating is determined using the HbA1C test, which measures how much glucose is attached to the hemoglobin in your blood. A normal reading, expressed as a percentage of the amount of sugar in your blood, is under 5.7%. For a prediabetic, A1C ranges between 5.7% and 6.4 %, so the goal would be to get back under 5.7% and into the normal range. Any results above 6.4% are considered diabetic.

If things continued this way, I could move from being one of the 84 million persons (1 in every 3 adults) in the USA diagnosed with prediabetes, to being among the more than 37 million with full-blown diabetes. Even more concerning was the fact that even at this prediabetic stage, long-term problems with my heart, blood vessels, and kidneys could already be surfacing.

I had no clue until those blood tests were done. How could this be?

Factors that increase the risk of prediabetes

I didn’t fit the stereotype for a prediabetic:

• I wasn’t overweight;
• I wasn’t excessively thirsty or urinating more frequently;
• I wasn’t physically inactive;
• I didn’t have darkened skin, for example, on my neck, armpits or groin;
• I didn’t have a muffin top; and
• I didn’t have symptoms of metabolic syndrome like low HDL (high-density lipoprotein); high triglycerides; a large waist; PCOS (polycystic ovarian syndrome); heart disease; and high blood pressure.

But some of the warning flags did fit me:

• I was an insomniac, and that can increase insulin resistance;
• I was experiencing fatigue and brain fog;
• I am Black, and certain ethnic groups, including those who identify as Black or African-American, are more prone to developing insulin resistance;
• I was over the age of 45; and
• I had several family members who were either diabetic or prediabetic.

Getting out of the prediabetes zone

I am no fan of prescription medication, so taking drugs like Metformin or Pioglitazone weren’t high priorities. I did know that I didn’t want prediabetes to progress to full-blown diabetes, so I chose to make lifestyle and dietary changes to reverse the prediabetic trend.

Diet adjustments

I switched to a moderately low-carb, whole-foods diet, focusing on low-glycemic produce. The glycemic index (GI) helps us identify carbohydrates that won’t cause our blood sugar levels to skyrocket, so I cut back heavily on higher-carb grains, breads, fruits, and veggies.  As a result, I sharply restricted or eliminated potatoes, carrots, and beets, as well as high-sugar fruits like bananas, apples, grapes, and pineapple. In addition, I upped my water intake and incorporated apple cider vinegar (ACV) in water, and I avoided products with added sugars.

What did I eat, then?  I consumed as much alkaline food as possible. My diet comprised: 

• Grains like quinoa and brown rice;

• Small and infrequent portions of gluten-free bread;

• Green and cruciferous vegetables (broccoli, Brussels sprouts, spinach, squash, bell peppers, zucchini, bok choy, Swiss chard);

• Lean cuts of chicken and turkey;

• Nuts and seeds, including walnuts, pistachios, almonds, and cashews;

• Berries and cherries; and

• Fish, especially salmon, sardines, and flounder.

I also started focusing on net carbs.  Total carbs comprise all the carbs in a food or meal, but net carbs are the ones that the body can efficiently digest and convert into glucose.

Tools, hacks, and resources

• I consistently used a blood glucose monitor to keep track of my blood sugar levels before and after meals. I also kept a wellness journal with information on my meals, moods, gastrointestinal state, sleep, and blood sugar fluctuations.
• I got serious about how I responded to stress, as it can elevate A1C levels. I engaged in more stress-busting activities and limited my exposure to stress-inducing people and situations.
• I made exercise a priority, especially strength training. I also incorporated light activity right after eating a meal, like a 5-10 minute walk or doing chores in the house instead of remaining seated. You use up insulin more efficiently when you’re physically active, and then glucose is processed better.
• I combined protein, fat, and fiber in each meal, as far as possible, to help stabilize my blood sugar.
• I ate every 4 hours so that I wasn’t overtaxing my digestive system with too-frequent meals, but I also didn’t allow excessive amounts of time between meals. That way, I avoided creating a roller coaster for my blood sugar.
• I scrutinized food labels to ferret out hidden sugars and starches. Both the nutritional information and the ingredients list need to be checked out.
• I relied on online and hard copies of resources, such as Blood Sugar 101 by Jenny Ruhl, The Hormone Reset Diet by Dr. Sara Gottfried, and The Diet Doctor, which has a fantastic selection of low-carb and keto-friendly recipes.
• I took hintonia latiflora, a clinically studied herb that has been proven to reduce A1C levels and balance blood sugar levels.

I was able to get my A1C level down to 5.6% in June! My goal is to get it down to 5.0% over the next 12 months.

There’s something special about the warmth of springtime, don’t you think? It’s not that the sun has been absent during winter; rather, spring stirs up a renewed zeal for life and propels us into action to revive and reinvigorate our environment, even in the midst of a pandemic.

So, that “spring cleaning spirit” is in the air. It’s not a new concept by any means, but perhaps you’ve not seriously considered spring cleaning your entire life. I’m here to encourage you to use this season as a springboard for reevaluating the old and ushering in the new. Just the thought of it feels so natural and satisfying!

If you’re wondering what to do and where to start in order to spring clean your life, here are some suggestions.

Clean and clear

I know this is the tip you expect the most at this time of year, but decluttering your living space and giving it a good deep clean can change the entire feel of your home. Renewing your sacred space can rejuvenate you in many ways, stirring up a lighter, happier feeling as the sunshine rolls in with spring. So tuck away all those winter clothes, give your living space a refresh and start spring on a clean and clear footing.

Finesse your fitness

Have you been stuck in the same old fitness routine all winter long? It can get monotonous, not just for you but for your muscles because they get too used to repeating the same movements. Shake things up by taking a new class, searching for a new workout video online, or jogging down a new trail. I’m sure you’re eager to spend more time outdoors in the warmer weather, so switching up your exercise regimen will do you good on many levels.

Remove negativity

Whether it’s negative people in your life or bad habits you’ve been meaning to give the boot, use springtime as an opportunity to get rid of anything that has been bogging you down. What comes to mind immediately when you read this sentence? Chances are, that’s precisely what you need to work on releasing. As you do this important work of releasing negativity, make sure to replace the negatives in your life with positives.

Disconnect more

When you aren’t at work, be intentional about taking time off from technology as much as possible. Use the time to connect with people face-to-face. Meet your friends for lunch, read a book, explore a new part of your city, or find other creative outlets that will keep you from being glued to a screen. You’ll feel so much happier when you do. Even if you start by allotting a set amount of screen-free hours per day, you’ll be making a huge difference in your relationships and happiness levels.

Eat better

Spring is an ideal time to give your eating habits a makeover. Take notice of how you feel on a daily basis. Are you feeling energized by what you eat? Sluggish? Exhausted by mid-afternoon? Your food choices are a main component of the answer to any of these questions. If you realize that you’re more sluggish than energized, incorporate more whole foods into your daily routine. Phase out the processed foods one by one, replacing them with healthier options.

A better budget

Living paycheck to paycheck is a reality for many people, and it’s become much more so over the last year. Unfortunately, it isn’t always easy to fix monetary challenges, but use this new season to pinpoint areas where you can make incremental changes with regard to your funds. Review your financial situation and see which expenses can be cut, how you can increase your savings for a rainy day, and how you can give back to those in need.

Something new

I’m sure you have a few hobbies you enjoy, but spring might be the perfect time to welcome new, interesting pursuits. Join a painting or cooking class, learn a new language, or delve into something you’ve always wanted to try. It’s invigorating to fuel our quest for creativity. And above all, treat yourself. Indulge in activities that make you come alive, spark creativity, and engender playfulness.

What’s at the top of your “spring cleaning my life” list of priorities?

How many times have you invested in a gym membership, only to have it lapse without getting your money’s worth from it? *raises hand* I cancelled my gym membership a few months ago when I realized that I hadn’t been in the gym for almost a year. Plus, with Covid-19 still around, I didn’t feel comfortable going into a gym.

Although some people thrive in a gym setting, others don’t, and that’s perfectly fine. We are unique individuals with unique personalities, strengths, and time management abilities. Fortunately, there are a variety of ways to exercise, and many of them don’t involve a gym. What matters is that you find a way to be fit that you absolutely love. That way, you’ll be more likely to get your exercise in without stressing yourself out about it.

Here are five steps that will help you set up an at-home fitness routine that you’ll love doing.

Invest in fitness equipment

Who needs a gym when you can meet your fitness needs at home? You might like the treadmill or stationary bike, but you’re not that keen about using them in a gym. Save the money from your gym membership and invest in some exercise equipment that you can use at home.

Home exercise systems range in price from affordable to expensive, so it’s really up to you to find the pieces of equipment that your pocketbook can accommodate. You can find some great options on Facebook
Marketplace or Craigslist. Even better, ask your friends whether they know of anyone who wants to sell or give away used but usable equipment.

If you don’t want to invest in larger pieces of equipment, consider getting dumbbells, yoga blocks, resistance bands, straps, and ankle and wrist weights. Then you can check out YouTube videos and the many exercise-related apps that can lead you through at-home workouts.

Or, you can decide to work out without any equipment at all and focus on using your body weight. Think about isometric exercises like planks, push-ups, squats, lunges, and wall sits. All you need is willingness!

Remove the fitness-related stress

Being fit and healthy shouldn’t be stressful. In fact, making exercise a priority will help to reduce your stress. But if you find that you’re obsessing about maintaining a workable fitness regimen, consider setting up a tranquil space where you can do your favorite yoga routine in peace. It might be a hidden corner of your yard, or you could close the door to your home office and get on your yoga mat while letting essential oils diffuse in that space. Instead of being controlled by stress, finding ways to disarm stress will make you feel more relaxed and more likely to exercise daily.

Bring back the fitness fun of your youth

Think about what you loved doing as a younger person. Did you take ballet, jazz, soccer, or gymnastics? Finding a routine based on a form of exercise that you enjoyed during your childhood can bring back fond memories and make it all the more fun. You’ll be amazed at the fitness workouts you can find online that’ll have your blood pumping while bringing a smile to your face!

Take to the outdoors

Who says an at-home workout needs to be IN your home? Get some fresh air by walking, jogging, running, or cycling in your neighborhood or local park. Put on rollerblades. Take your kids to the park and play with a frisbee. Hike somewhere close to your home that you’ve always meant to explore. All that’s required is finding an activity that keeps you moving while you enjoy the sun and fresh air of the great outdoors.

Dive right in

There’s no denying that swimming is one of the best overall exercises for the body. If you live somewhere hot or have access to an indoor pool, you can certainly maintain your fitness habits by regularly going for a swim. Swimming is particularly beneficial if you have joint pain. The water provides a supportive, weightless environment that lessens the pain of movement. Swimming also tones the supporting muscles but doesn’t create the level of discomfort that other forms of exercise might induce.

There are plenty more ways to make at-home fitness work for you. I’ve been dabbling again with Pilates, using this video I found on YouTube. Check it out! But the key is to choose a form of exercise that is fun for you and keeps you moving.

What are some of your favorite non-gym forms of exercise? Which ones do you intend to focus on in this new year?

I sense that a bit of a fizzle-out is happening among some of us when it comes to maintaining our healthy lifestyle goals. Has the excitement that accompanied setting your New Year’s resolutions begun to peter out?

Let’s be honest: we start off in January with tremendous zeal regarding our wellness plans and health-related new habits, but the novelty seems to wear off quickly. February rolls around, and we’re left wondering why we even bothered setting intentions and resolutions again this year. I won’t even talk about how empty the gym is now that January is over!

It’s not easy to maintain your motivation to stay healthy, even when you’re on the right track. For example, when you’re eating healthier meals, temptation may lure you back to your old, junk-food-filled ways. If you’re having an awful day and reach for a pint of ice cream when you get home to fill that comfort food void, guilt over that one choice can send you reeling and doubting your ability to achieve and sustain your health goals.

But, keep up you must. If you’re not sure how to move on and not call off the whole “I’m going to stay healthy and happy this year” thing, I’m here to share some fresh inspiration. Here are some tried-and-true ways to keep motivated to stay healthy.

Remember your “why”

Why did you even want to pursue a healthy lifestyle? Was it because your doctor warned you about your deteriorating health and the potential onset of a chronic disease? Was it because you were sick and tired of feeling sick and tired? Or was it because of your desire to consistently have the energy to hang with kids, family, and friends? Whatever the reason, getting back to your “why” will create a sort of ground zero from which you can replenish your motivation to get to that healthy and happy place that you envisioned.

Defuse negativity

If you’re feeling unmotivated because you gobbled down a bag of chocolates after a horrid day at work, zoom in on the most positive aspect of your day or week and channel your thoughts in that direction. Recognize your slip-up for what it is: part of the growing process. Everyone–and I mean everyone–falls short on their healthy lifestyle journey. Been there, done that; still doing it from time to time! Put your wellness faux-pas behind you and look to the future with kindness toward yourself.

Take up the healthy lifestyle challenge

Any mom can tell you that you can get a kid to devour dinner if you attach a small challenge to eating that meal. Try the same trick with yourself. When you envisage a healthy lifestyle as something to conquer and win, you triggers a strong desire to come out on top. Think of a reward you can attach to motivating yourself daily to embrace healthy living. Make a game out of it and go for the gold!

Create a timeline to a healthy lifestyle

When you are working toward your health goals, aiming to lose 50 pounds can feel impossible, especially when the scale is slow to budge in your favor. Instead of focusing on that big end-goal, create a timeline in which you’ll achieve a series of doable mini-goals. Be reasonable as you create those objectives. Make them tangible. As you complete each one, you’ll feel yourself drawing closer to the end result, and you’ll be really proud of yourself for getting past each mini-goalpost.

Get support for your healthy lifestyle

Sometimes we lack motivation because we feel like we’re all by ourselves, on our own little island in our pursuit of wellness. In reality, however, there are thousands of other persons out there trying to do what you’re attempting. Whether you need a workout buddy or someone who loves to share healthy recipes, you’ll get the support you need by joining a group of people who share similar goals with you. Try a virtual group that aligns with your goals (think Facebook groups), or check out an in-person group in your area, such as a Meetup group.

Quitting is the easiest thing to do, but staying motivated as you adopt a healthy lifestyle takes grit, perseverance, and courage. I encourage you to take the challenge of healthy living head-on. When you achieve your goals, you’ll look back with pride when you realize what your motivation and determination produced!

Let me know in the comments what your “why” is–what keeps you motivated to live that healthy lifestyle.

During the warm summer months, nothing is as enjoyable as outdoor workouts like a walk or run in the sunshine, taking a dip in the local pool or the ocean, or rolling out your yoga mat in your favorite local park. But when autumn breezes turn into winter blasts (Exhibit A:  the last few days) and temperatures drop, we have to get creative and intentional about indoor workouts to get us through the cold months.  Depending on where you live, you may still be able to work out outdoors, but for those of us who have no choice but to stick to indoor workouts, here are some ideas.

Turn to HIIT workouts 

If you don’t want to commit to a gym membership, or you simply prefer working out at home as opposed to at a gym, then you can always use your own home as a private fitness studio. High Intensity Interval Training (HIIT) revs up your heart rate until it’s almost at its maximum, then gives you a brief break before repeating the routine again.  It helps you get more workout done in less time by switching between moderate and high intensity exercises, mostly using your own body weight.  You can find all sorts of HIIT workouts online, and you don’t need a lot of time or space to do them.  You could do HIIT workouts a few times a week with sessions of 15 to 30 minutes. It’s the perfect type of exercise when you are short on time but still want to see results.

Hit up the gym

For those of us who do live near a gym and prefer that atmosphere, it might be wise to get a gym membership for this part of the year. In the gym, the temperature is always right, you can replace running outside with running on a treadmill or tackling the elliptical machine or the Stairmaster, take a yoga class, or work on your strength training. There are tons of exercise possibilities in the gym, and you’re free to constantly switch up your workout to avoid getting bored. It’s also a great energy booster to be among fellow exercise fans and to be encouraged seeing their persistence.

Visit the local indoor pool

If there’s an indoor pool near where you live, you may want to pay it some visits in the colder months to come. Swimming is easy on the joints while giving your muscles a great workout and revving up your heart rate. So, if your knees are sore from hitting the pavement running one too many times, swimming can provide an equally challenging workout that will leave you in  good shape.  You’ll be fit as a fiddle when spring rolls around again!

Use YouTube workouts to your advantage

One of the most positive aspects of YouTube is the availability of free workouts. You can find pretty much any workout on YouTube, from yoga to Pilates, isometric exercises to dance routines.  Subscribe to those that pique your interest and commit to doing the exercises regularly.  You exercise from the comfort of your home, on your time, and on your schedule. What’s not to love?

The weather doesn’t have to undermine your fitness habits.  Choose an indoor workout option and stick to it.  I’ve had great success with my indoor workouts by using a mini-trampoline or rebounder, as well as trying out several yoga DVDs.  It’s a small adjustment to accommodate the colder weather, but it pays high dividends.

By the way… I’d love to have you join me at my Facebook group, “Fab and Fit, Healthy and Happy Woman,” where we’ve been focusing on getting our exercise on in the new year.  Here’s the link: https://www.facebook.com/groups/1619983364976199/. 

What is your favorite at-home workout routine?  Which of the ones in this post are you most interested in trying out?  

New Year’s resolutions.  Have you started thinking about what yours will be for 2018? Or do you prefer to choose a word that will guide your activity in the new year?  

Whether you’re pro-resolutions or pro-word-for-the-year, most of us begin with the best of intentions, don’t we? We launch into them with the desire to better our lives, and our health in particular. 

And then it happens. Somewhere around February or March, everything peters out, and you realize you’re yet again fumbling and not quite making the mark with your resolutions or words.  I chose a word for the year about five years ago and struggled after a certain point to keep it going, so… been there, done that.     I also recall how eerily empty the gym can get by mid-February when all the people with good intentions at the start of the new year find that their “can do” and “will do” are petering out.

So, before that determination to prioritize your health gets relegated to the back burner, let’s talk about how to keep the fire burning and to be more consistent in exercising in the new year.

You need a ritual

It is said that it takes three weeks to make or break a habit. So for the next three weeks, create a routine around the specific types of exercise you intend to practice. Do them at the same time every single day. For example, take a 10-minute walk around your office building every day after lunch.  I mean, who doesn’t want to get away from their desk for 10 minutes, right?    Or, decide to do a 15-minute strength training workout at home as soon as you wake up.  It might mean laying out your exercise gear the night before to make sure that there’s one less excuse to get your butt into workout mode in the morning.  You can then build upon those rituals, but creating a solid, doable exercise habit will make the ritual stick.

Start simple

If you focus on a less challenging goal, chances are you’ll be more willing to take more significant steps toward your objective. So, say you decide to do 2 minutes of squats at your desk while you’re on hold on the phone. Or you could decide to do a 10-second wall sit when you’ve accomplished some of the harder items on your to-do list.  Guess what?  You’ll be more likely to exceed 2 minutes with those squats, and before you know it, a 30-second wall sit will become easy like Sunday morning for you.  The key is to start simple and build upon that foundation. That way, you’ll be even more likely to keep increasing your reps or time each day.

Keep coming back

Objects at rest tend to stay at rest, and objects in motion tend to stay in motion. This is the law of kinetic energy. By this
logic, if you keep moving and driving yourself to stay active without missing your exercise time, you will continue to keep at it.  Adding repetition to your resolve to get in there daily and build muscle (or increase endurance, get more flexible, energize your body, or increase your heart rate) is a winning combination and a great return on your exercise investment.

Build your exercise habit

As soon as you tell yourself that exercising is as necessary (if not more so!) as your other habits, you’ll find that you can’t afford to miss working out. Your commitment to showing up for your zumba class will pay dividends, not only physically but mentally and emotionally as you grow stronger in your resolve to build the best possible version of you.  As your results begin to manifest as more muscle tone, less flab, more energy, and less apathy, you’ll want to build even more on that exercise habit and incorporate more fitness at a higher level.  Your body will thank you for it!

Developing a lasting exercise habit is so vital for your health and well-being. If you take the time to nurture this ritual each day, you’ll find that you won’t want to miss your exercise, and the stunning results will keep on coming.

What’s your favorite type of exercise? I’m a huge fan of walking, yoga, and rebounding on a mini trampoline.

So, you had the very best intentions/resolutions with regard to your health and wellness goals earlier in the year.  You may have bought DVDs to practice yoga at home; invested in mason jars for your salads and overnight breakfasts; and cleaned out your pantry to make room for new, healthy food.  You became a new member at your local gym and even considered signing up for a food delivery service.

But here we are, almost at the end of the year, and not many of your goals have materialized. Life got in the way, we lament. We got too tired or busy and let a day or two slide. Then, sometimes, we completely fell off the bandwagon.  Believe me, I’m dealing with the same challenges.   

What went wrong?

The missing linchpin for many of us attempting to consistently reach our health and weight loss goals is accountability. We may have the right information, tools, and goodwill, but let’s be honest: the implementation is the hard part.

Accountability means you take responsibility for your actions; you own them, whether personally to yourself or to someone else.  And it’s a crucial key to improving your health and wellness.

Accountability is more about “doing” than just “knowing.” Let’s face it:  we already know what we should be doing, but the “doing” doesn’t always happen. The gap between what you planned to do and what really ended up happening can be bridged by factoring in accountability, knowing that someone (who often may be you) is measuring or checking your actions.

What are some options for accountability?

Rethink your priorities

Perhaps some of the goals you set at the beginning of the year have diminished in importance.  Perhaps you’ve realized that you really don’t have the time or energy to pursue them.  That’s okay; there’s no way that you’ll hold yourself accountable to a practice that is no longer important to you.  Write down your top five health and wellness goals in order of importance and agree to hold yourself accountable for those self-established priorities in the new year.

Start an activity journal

Writing down the amount of exercise you do each day can increase your accountability. You can use a calendar or a blank notebook. For each day, you can record:

• When you exercised and for how long;
• The type of exercise performed;
• The distance covered or the number of sets/repetitions completed;
• The level of intensity (easy/moderate/vigorous);
• Potential improvements to be made; and,
• How you felt after completing your workout (to motivate yourself to capture that feeling again).

You get bonus points for logging what and how much you eat every day.  Apps like My Fitness Pal can help you stay on top of the nutrition/calories/portions aspects online, if you prefer to do these things electronically, but there are plenty of others. 

Use a fitness tracker

A study of fitness habits in postmenopausal women showed that a fitness tracker increased the amount of exercise they did. Two groups of women were advised to walk 10,000 steps each day and get 150 minutes of moderate/vigorous physical activity each week. One group was given a pedometer; the other was given a pedometer plus a fitness tracker. Guess how much more activity the fitness tracker group undertook each week? Thirty eight minutes more!  Using a fitness tracker increased activity, whereas the pedometer-only group saw no change.

The conclusion? The tracker increased their accountability, measurement of their activities, and their motivation to be active.

I like using the Garmin Vivofit, but I know there are now a ton of options out there, such as the very popular Fitbit, so find one that meets your needs and budget. 

Find an accountability buddy

Having someone who can hold you accountable, both with regard to food and exercise, is an excellent strategy.  You can go walking or meet at the gym with a workout buddy, or you can ask someone you trust to follow up with you every few days on your tracked activities.  Similarly, find someone with whom you can check in regularly to share how you’re doing food-wise.  Make sure they know your “why” and can remind you of it when you need to hear it again. Have them spend a few minutes reviewing your journal/tracker and give you some a loving kick in the rear end from time to time.

Hire a health coach (Pick me!)

I love supporting people who are on a path to better health. I help busy women who are looking for simple ways to lose weight, gain energy, eat smartly, and incorporate self-care.  A health coach’s knowledge, expertise, listening ear, tough love and accountability can make the difference between coming to the end of the year without achieving most of your health goals or looking for ways to create even more challenging goals for the upcoming year.  Feel free to contact me at alisonhector@gmail.com and we can talk about where you’re currently at and where you want to be in the new year, wellness-wise.

Where to start

You don’t need to exercise like crazy to improve your health and lose weight. You just need to do it regularly. Here are my recommended steps:

• Talk to your doctor before beginning any exercise program.
• Start simply, acknowledging where you’re at physically, and do a bit more every day.
• Always remember your “why.”
• If you need accountability, decide whether you’d prefer an activity journal or a fitness tracker, and use it daily. Track your exercise, as well as what you eat and drink.
• If you need an accountability buddy, ask a trusted friend or family member; or contact me in the comments here on the blog or via email.  We can have an informal chat on the phone to see how I can support your health goals. 

Do you have accountability in your quest to improve your health and wellness?  If not, which of the steps discussed above do you need to implement first?

Photo courtesy of Creather

Are willpower and self-control the real solutions to sub-par energy levels and extra body weight? Maybe not.  The more accurate answer might lie with your very powerful hormones.

And we’re not just talking about sex hormones here; we’re talking about the hormones that directly affect your blood sugar, metabolism (the result of all the processes in your body working together to create the energy that keeps you going), and appetite.  Those are the factors that actually control your energy and weight.

Let’s go over a few of the critical links between your hormones and how they affect your energy and weight. Those links may be stronger than you think!

What are hormones?

Having healthy, happy hormones is a common buzz-phrase nowadays, and for good reason.  Your hormones are part of the master control system of your entire body.

Hormones are compounds made by one part of the body that are used to communicate with another part. For example, insulin is made in the pancreas. When your blood sugar gets too high, insulin is released into the bloodstream. Then, it goes to your muscles and other cells to tell them to absorb that sugar out of the blood, and if there is still too much blood sugar, it signals the body to store it as fat.

So, how do your hormones get out of whack and end up zapping your energy and helping you pile on the pounds?

Common hormonal imbalances

When you’re in optimal health, your hormones work wonderfully, you have ample energy, and you maintain a healthy weight.  But often, problems besiege this ideal setup. One common issue is that too much or too little hormone may be released into the body, and that blocks optimal health. This imbalance sometimes shows up as a hypo- or hyper-hormonal condition, such as hyperthyroidism (overactive thyroid gland), hypothyroidism (underactive thyroid gland), or hypoglycemia (low blood sugar).

Another common issue is that, even if the right amount of hormone is released, the cells with which the hormone communicates may start ignoring the messages they receive from the hormones, a condition known as hormone resistance.  Cells become literally numb to the signals being sent to them by the hormones.  A well known example is insulin resistance, in which insulin, a hormone produced by the pancreas, stops being effectively used by the cells in the body. Insulin resistance can lead to pre-diabetes and, if left unchecked, Type 2 diabetes.

Hormones and energy

Your metabolism is the key to controlling your energy. Metabolism refers to how much energy or calories you burn, and one of the main players in your metabolism is–you guessed it–your thyroid hormones.

Your thyroid releases hormones that affect the metabolism of all the cells in your body. If your metabolism slows down (hypothyroid), you may feel cold, hungry, and tired, and you might put on weight. If your metabolism is too fast (hyperthyroid), you may feel hot, jittery, and anxious, and you could lose weight.  I lived through hyperthyroidism, and it is no joke. Mercifully, I’ve been in remission for more than 10 years!

What you need is an ideal metabolism, ideal energy use, ideal body temperature, and ideal weight. Your thyroid hormones are the master controller here.

Hormones and weight

Your weight might be controlled by hormones more than you realize! Insulin controls your blood sugar and determines whether that sugar is going to be stored as fat or not.  And when your blood sugar is too low, you may start craving sugar and carbs.  As Dr. Mark Hyman notes in his book, “Eat Fat, Get Thin, “Carbs turn on the metabolic switch, causing a spike in the hormone insulin, and this leads to fat storage (especially dangerous belly fat).”

Craving food, especially sugary stuff, and not feeling full enough are two major reasons why we feel the need to eat more, so we need to be more aware of the hormones that control appetite:  ghrelin and leptin.  Ghrelin is a peptide hormone that is secreted primarily by stomach cells, with lesser amounts secreted by other cells, such as the pancreas, and it stimulates appetite and the secretion of growth hormone.  Leptin is thought to suppress appetite and speed up metabolism. When leptin and ghrelin get out of whack, you may find yourself wanting to eat because your body thinks you’re hungry and not satisfied–even if that’s not true.

And let’s not forget that stress hormone cortisol. When it’s elevated for too long, it tells your body to store fat, especially the dreaded belly fat!

Simple tips to help stabilize your hormones

Here are a few hormone-stabilizing tips to help you bring your energy and weight to the healthy levels you desire:

• Get regular exercise to use up excess blood sugar before insulin causes your body to store it as fat
• Try stress-relieving activities like deep breathing, meditation, or even coloring to reduce your belly-fat inducing cortisol level
• Support your thyroid with iodine-containing sea vegetables (as long as you’re not hyperthyroid!), fish, legumes, or even  eggs
• Balance your blood sugar with extra fiber from raspberries, avocados, or flax seeds
• Reduce blood sugar spikes by replacing your juice or soda with fruit-infused water
• If you need some support with your energy levels and/or weight, contact me (your health coach!) for a strategy session to see how I can help you.

In which of the two (energy or weight) do you think your hormones cause more disruption in your body? What steps do you plan to take to bring your hormones and, by extension, your weight and energy, back into balance?

Talk to almost any woman about her health goals and, other than losing weight, the most common response is a desire for more energy.  They share energy goals such as:  

• Enjoying time with children, significant others, and friends.
• Taking a break without constantly having to take care of everything and everyone
• Feeling less mentally foggy and depending less on coffee 
• Exercising regularly and to planning and preparing simple, healthy meals
• Lose mid-afternoon sugar cravings

Why are we in this tired condition?  Well, clearly we’ve got too much on our plate and, perhaps, not enough of the right things on our plate. But what are some of the obstacles keeping us from fulfilling those energy goals? 

Dehydration

Lack of water is the #1 cause of daytime fatigue, and an estimated 75% of Americans are chronically dehydrated.  We ought to be drinking half our weight in ounces of water daily, but most of us don’t drink even half that amount!  We wait until we’re thirsty to start drinking water, but by that point, we’re already dehydrated. 

Without sufficient water, our metabolism slows down and headaches and fatigue occur.  Dehydration decreases your blood volume and increases sugar cravings, which lead to lower energy levels. 

How to combat dehydration:

• Drink 8-16 ounces of water upon waking. Then, drink a glass of water a half-hour before meals and throughout the day; have water instead of your afternoon coffee or soda; and drink at least 16 ounces of water during your workouts.
• Carry water whenever you go, including in your car, at work, and by your bed.
• Liven up your water by adding sliced fruit like berries or citrus. 

Insufficient rest

A huge energy zapper that perimenopausal and menopausal women often cite is lack of restorative sleep.  The hormonal shifts that accompany the change of life can rob us of good quality sleep.  

If you hit the snooze button upon waking or you desperately need a cup of coffee, your sleep schedule might be to blame.  But it’s not enough to get the often-touted 7-9 hours of sleep.  You have to get that sleep at the optimum time of night. The hours of sleep BEFORE midnight are the most rejuvenating and much more important than the hours after midnight.

Your sleep is composed of 90-minute sleep cycles.  Some are “deep sleep” or non-rapid eye movement (non-REM) cycles; others are rapid eye movement (REM) cycles. The deep-sleep (non-REM) cycles happen earlier in the evening, and the closer you get to sunrise, the more REM cycles you have. This means that if you go to sleep later, you have fewer deep-sleep, restorative cycles, so you may need to gradually shift your bedtime earlier.

Sugar highs and crashes

Refined, simple carbohydrates–like white pasta/rice/bread–are to blame for many of our energy woes.  They’re not whole foods; rather, the refining process has stripped them of their fiber and nutrients.  They break down quickly into sugar and cause your blood sugar levels to spike.  Your body interprets that spike as an emergency and ends up using stored nutrients to process these refined carbs. The hormone insulin is then pumped out, which causes your blood sugar levels to drop rapidly.  This explains the quick energy boost when you eat sugary foods or other refined carbs, followed by an ugly crash of energy.  

You can crowd out your cravings for sweets and refined carbs by augmenting these four foods that will give you steady, sustained energy and blood sugar levels:

1. Green and orange fruits and vegetables.  Leafy green vegetables, for example, improve circulation, the immune system, and mood. They also provide minerals like potassium and magnesium that help build your energy.
2. Nuts and seeds.  Think walnuts, pecans, pumpkin seeds, sunflower seeds, and almonds.  They’re great energy boosters and sources of healthy fats and protein.
3. Beans and whole grains.  They are the ideal complex carbohydrates and are great sources of fiber and micronutrients. They’re broken down slowly by the body and provide stable, consistent energy rather than peaks and valleys.
4. Animal protein breaks down slowly and helps stabilize your energy and blood sugar levels.  Eggs, fish, chicken, turkey, and grass-fed red meat are top choices.

Nutrient deficiencies

Sometimes, even after conquering dehydration, sugar highs and lows, and sleep deficits, energy woes persist.  The culprit may well be deficiencies in minerals and vitamins. Nutrient deficiencies reduce the production of energy inside cells, which leads to fatigue. Individual needs vary, so please check with your healthcare provider regarding supplementation and testing to ascertain your current levels.  In some cases, these deficiencies might point to more serious disorders, such as hypothyroidism, chronic fatigue syndrome, and adrenal dysfunction.

B vitamins.  Low-carb diets sometimes restrict B vitamins and other nutrients that provide the brain with energy.  Also, women over age 50 do not absorb Vitamin B-12 well, and that can lead to mental as well as physical fatigue.  Good sources: eggs, sardines, lamb, salmon.

Vitamin D. Low levels of vitamin D can make you feel tired, anxious, and weak, all of which can lead to fatigue. Good sources: sunlight, mackerel, mushrooms.

Iron.  Sometimes a low energy level is a sign of untreated anemia from iron deficiency. Adequate iron helps build hemoglobin inside the red blood cells. It delivers oxygen, a vital energy source for every one of the body’s cells.  Good sources: spinach, liver, nuts, and beef.

Magnesium. Some 23 percent of adults in the United States have low magnesium levels and suffer from an increased risk of chronic fatigue.  Proper magnesium levels in the body will supply an even flow of energy that will help alleviate fatigue.  Good sources: almonds, avocado, banana, yogurt.

Unbalanced “primary foods” 

Just as important as the food choices we make to bolster our energy is our cultivation of “primary foods”:  our relationships, exercise, career, and spirituality. The choices we make in these areas can either energize or drain us.

Relationships: There’s a clear correlation between the relationships that wear us out emotionally and our energy levels.  Choose, as much as you can, to cultivate nourishing relationships with those who build you up.  Recognize the “energy vampires” in your life and DFC (decrease frequency of contact).  

Exercise: The catch-22 of exercise is that we often don’t have enough energy for it; yet, exercising brings energy into the body and mind. Start with a practice you enjoy, whether on your own or in a group, and challenge yourself to slowly build up your strength and stamina.

Career: Work that you enjoy and that serves a valid, life-changing purpose is energizing.  Seek balance between diligence in your work and ease, and pivot, as far as possible toward challenging tasks that bring the best out of you.

Spirituality: Your energy is buoyed as you pursue a strong relationship with God and by nurturing your spiritual health.  Prayer, meditation, time in nature, and breathing exercises are equally replenishing and revitalizing.

So… what’s your energy level like? Which strategy are you ready to tackle first?

What constipation symptoms are you experiencing?

If your time on the porcelain throne is less than pleasant due to constipation, chances are you’re dealing with digestive upset that shows up as:

• Infrequent bowel movements;
• Bloating;
• Rabbit pellet-type stool;
• Straining to pass stool;
• Flatulence;
• Stomach pain; and
• Incomplete evacuation.

Think about it: you eat daily, so you should have at least one complete bowel movement daily.  A sluggish bowel, especially if the condition persists for more than a few days, could be a sign of something more serious, such as fecal impaction, hemorrhoids, a prolapsed rectum, diverticular disease, or even cancer.  So, please consult your doctor if you’ve been constipated for a while now.

The Bristol Stool Chart graphically details what an ideal poop should look like, as well as constipation and diarrhea.

You should be seeing (and yes, you need to look!) type 4 or type 3 daily.  They are examples of healthy stool that is well formed, indicating that you’ve effectively digested your food and assimilated its nutrients.  You should be able to pass type 3 or 4 stool without problems, and it shouldn’t have a strong smell. Type 1 is hardcore constipation; type 2 isn’t too much better. 

Why are you experiencing constipation?

What are you eating?

• Processed and junk food. High in salt, unhealthy fat, and calories, and low in nutrition and fiber, this mess makes it difficult for your intestinal muscles to push waste through the colon.  Result:  constipation.
• Gluten. Consuming white rice, white bread, and white flour can add to your constipation woes because the fiber and nutrients have been stripped from these starch-filled products.
• A lack of good oils. When coconut, avocado, and olive oils are excluded from the diet, they can’t work in synergy with the bowel to help prevent constipation.
• Incorrect levels of fiber.  For some people, too much fiber can cause constipation, but in most cases, the converse is true.

Stress

Don’t discount the powerful effect of external stress on our digestive system.  It’s often said that the gut is the “second brain,” and our emotions play a huge role in many gastrointestinal disorders, including constipation.  The gut and brain interact closely, so the knots you feel in your stomach from tension at work or at home can often show up as constipation.

Not enough exercise

If you’re inactive, you’re paving the way to a constipated life.  Exercise decreases the time it takes for your meals to traverse the large intestine.  A limited amount of water is absorbed into the body from stool when you don’t exercise, so you create hard stool, which is much more difficult to eliminate. 

Not going when you should 

If we’re in a meeting or in traffic, we can’t go potty as soon as we want to.  But if we make a practice of not going when we should, the body soon acclimatizes itself and your colon and entire intestinal tract can become lazy to the point that constipation becomes your default setting or–even worse–it sets the stage for more serious health problems.

Dehydration

If you’re not properly hydrated, your bowel will be less able to move waste out efficiently.  So, by the time you feel dehydrated, you’ve been so for too long, and your gut is suffering.  Bear in mind that stool is 75% water, so if there isn’t enough water flowing through the digestive system, constipation is inevitable.

Medication 

It’s really important to talk to your doctor if you’re on medications that may increase constipation.  Pain and blood pressure medications, antacids, antidepressants, iron and calcium supplements, and diuretics are all known to cause constipation. 

Not eliminating completely

Our normal way to “go” has been to sit on a toilet, but our “throne pose” might be working against our bodies’ natural functioning.  Our puborectalis muscle needs to be fully extended for us to make a complete bowel movement.  To do that, we need to be squatting rather than sitting.  Squatting allows us to fully evacuate our bowels. 

How can you remedy constipation? 

Proper food choices

Fiber-rich foods, especially fresh, low-glycemic fruits and vegetables, are a top choice.  Fiber bulks up your stool and makes it easier to pass. Removing junk and processed foods will curb the amount of refined sugar, chemicals, and additives that the bowel has  to work through. Foods to incorporate:  

• Fruits:  Prunes, berries, pears, green apples, mangoes, papaya, avocado, figs;
• Veggies: leafy greens, carrots, artichokes, broccoli, Brussels sprouts, squash;
• Nuts/seeds:  almonds, pistachios, pecans, sesame seeds, flax seed, chia seeds.

Reduce or remove gluten.  Eliminate grains like wheat, barley, and rye.

Include fermented foods like sauerkraut, kimchi, and kefir.  They will act as probiotics and improve your gut microbiome while lessening the burden on your digestive system.

Get to squatting!

My colonic therapist recommended getting a bathroom stool, often advertised as a Squatty Potty or a Step and Go.  The simple shift from sitting to squatting can make a huge change regarding constipation.  

Exercise

I’m a big fan of rebounding!  It will wake up your bowels and send you to the bathroom with the quickness.     But any activity–including walking and yoga–but especially aerobic exercise, will crank up your heart rate and make your intestinal muscles contract more efficiently.  Contracting muscles = quickly moving stool.  

Water

Make water a main plank in your anti-constipation campaign.  Aim to start the morning with 8-16 ounces and keep chugging throughout the day. Watch your bowel respond by moving things along quickly in the bathroom.  You can boost your water total by adding water-heavy foods like veggies, berries, and soups. 

Magnesium

Magnesium citrate supplements in divided doses of up to 400 milligrams daily are known to help most people with constipation problems.  Magnesium is a relaxant and brings water to the bowel, helping to make stool softer and easier to pass.  You may have to play around with the dosage to see what works best for you. 

So, how’s your constipation conversation going?  Have you overcome constipation, or are you still struggling with it?