3 Ways to Reset Your Hormones for Healthy Bowels and Bloat Relief
Aug 29, 2023
Are you tired of dealing with the discomfort of irregular bowel movements and bloating? Looking for an effective solution that's simple and you could start immediately? Look no further! In this blog I'm teaching you how hormonal balance can offer much-needed relief from gut problems –– with 3 simple, and practical, ways to naturally regulate your hormones, promote a thriving gut, and alleviate bloating and uncomfortable bathroom episodes (or lack there of).
Understanding Hormones and Gut Problems
Constipation, diarrhea, gas, and bloating are frequently the outcomes of internal imbalances, often triggered by the fluctuations of hormonal activity that directly affect digestion. Hormones serve as intricate chemical messengers that meticulously oversee numerous functions within your body, like; blood sugar regulation, digestion, hunger, energy levels, mood, sleep patterns, the female menstrual cycle, metabolism, and even weight management. Beyond signaling, hormones are instrumental in revealing the underlying equilibrium within your body. Symptoms like fatigue, skin troubles, digestive discomforts, constipation, bloating, and food sensitivities are the body's way of signaling deeper imbalances. This is how your body is speaking to you, asking for help.
Unsupported hormones can disrupt the smooth rhythm of the digestive process. Notably, imbalances in specific hormones can either decelerate or accelerate bowel movements, contributing to constipation or diarrhea. Shifts in hormonal patterns can impact the body's intricate mechanisms for processing and breaking down food, leading to gas, bloating and, down the road, food sensitivities. .
The Natural Timing Device That Helps You Heal
Imagine a day free from uncomfortable bloating and a digestive system that flows smoothly. It's not just a dream – it's a tangible reality within your grasp. The secret? Embrace the daily rituals that resonate with your body's innate needs. These changes aren't complex; they're small yet impactful adjustments that can revolutionize your well-being. And at the heart of it all lies a simple truth: your body thrives on consistency.
Your body operates on a clock system, which is finely tuned to orchestrate hormonal releases precisely when needed. This orchestration determines when you feel hungry, when you sleep, and even when you're ready to eliminate waste.
- MASTER CLOCK: a group of about 20,000 nerve cells that form a structure in a part of the brain called the hypothalamus. It receives direct input from the eyes and regulates internal clocks.
- INTERNAL CLOCKS (biological clocks): natural timing devices in nearly every tissue and organ that regulate circadian rhythm.
- CIRCADIAN RHYTHMS: influence sleep, hormonal rhythm, body temperature, feeding and fasting patterns.
But what sets these clocks? It's the external clock we all know – the sun. Each of these clocks is set to solar time.
With this understanding, it's no surprise that syncing with the environment (i.e. the rhythm of the sun) stands as one of the easiest ways to regulate your hormones and, consequently, enhance your digestion. Consistency becomes your ally, as aligning with the natural rhythms of your surroundings allows your body to optimize digestion and amplify energy levels.
A Few Simple Adjustments Can Make All The Difference
The tools at your disposal are both potent and underutilized: sunlight, sleep patterns, and meal timing. These elements have the power to amplify your nutrition and expedite your healing journey. And the thing I love most of all... this is the type of self-care that rekindles your connection with your body's innate rhythms.
My hope is that you fall in love with the process of nurturing yourself and embrace a lifestyle that nourishes you inside and out.
Let's dive into the art of synchronizing your routines with the natural cadence of your environment.
(This was how I did it helping my sister with her new born)
1. Use Light Exposure to Balance Hormones
Sunrise Wake-Up:
Bloat and constipation can be a result of disrupted digestion, often linked to irregular hormonal cues. Sunlight, especially in the morning, triggers a cascade of hormonal responses that support digestive function (think pooping like a queen and a healthy appetite). Just a 5-10 minutes of sunlight can kickstart your metabolism, provide digestive relief and boost your energy levels. And let's not forget, it's a natural recipe for great sleep too! Some ways I incorporate morning light is pouring my King coffee in a mug and taking a quick stroll to the end of the street (kiddos and dogs will benefit too!), or sipping on the porch, or just standing at the front door for a few deep breaths in the winter. What a magical way to start your day!
Regular Sunbathing:
Give your body a gift – 20-30 minutes of direct sun contact, without sunscreen and minimal clothing. Ditch the sunglasses and let those golden rays touch your skin and eyes. Responsible sun exposure not only boosts your vitamin D levels, which help your gut and hormones, but also straight-up makes you feel good. There's a reason we feel so refreshed from a beach vacay ;)
Artificial Light Management:
Modern life comes with screens, but they can disrupt our body's internal rhythms. Minimize blue light exposure when the sun is sleeping (am and pm) by using filters on your devices. Try out this red screen setting on your phone or try red light bulbs in the bedroom. Transform your evening environment with warm, dim lighting – it's like a cozy hug for your nervous system.
2. Master the Art of Meal Timing
Morning Meal:
Your morning sets the tone for the day. Aligning your meal times with the sun's cycle can reestablish hormonal equilibrium, promoting regular bowel movements and all day energy. Aim to have breakfast within 30-60 minutes of waking up. Skipping breakfast can lead to energy crashes later in the day, increased hunger and sluggish bowels. By consuming a protein-rich breakfast (think 30-45+ grams of protein or 6-8oz of meat) within an hour of waking up, you give your body the fuel and building blocks it needs to feel good all day. If you're not hungry first thing in the am start with something small and easy to digest like a protein shake. If you're not hungry in the am it's a sign your liver / gallbladder need some love.
Consistent Meal Schedule:
Your body appreciates predictability. Establish regular meal times, every 4-5 hours, ensuring that your body knows when to expect food so it can prep by releasing the right hormones for digestion. This rhythm also provides meal gaps for gut magic –– digestion, nutrient absorption, and repair.
3. Predictable Sleep, Predictable Bowles
Sync Your Sleep Routine with the Sun:
Your body rejuvenates, detoxes and heals during sleep, making it an essential pillar of your well-being strategy. Sync your sleep schedule with the natural light-dark cycle, as close as you can, by waking with the sun and aiming to wind down for bed when the sun goes down. This will give you that perfect window of 7-9 hours of sleep each night.
Optimizing your sleep in this way can help keep cortisol levels in check, support metabolism and reset your body.
Create a Sleep Sanctuary:
Transform your bedroom into a sanctuary for rest; dark, cool, comfortable. Utilize blackout curtains or an eye mask and set your phone on airplane mode and utilize some of those red light features I mentioned above. Perhaps, crack a window and let some cool night air in if your space allows for it. Sweet dreams.
Gut Relief Through Hormonal Balance
Imagine waking up without that discomforting bloat and enjoying steady bowels throughout the day. It's within reach!
The key? Embracing these daily practices that align with your body's needs. These aren't complicated changes; they're simple shifts that can make all the difference. Bridge the gap between the gut-hormone connection and start with these three fundamental practices: light exposure, meal timing, and sleep rituals. The beauty is in the simplicity of these practices. This is the foundational stuff you can start today –– and will go such a long way!
Start with these three core practices and you'll start to notice your body rewards you with consistency and regularity; digestion, energy, mood, and overall vitality. You're just a few steps away from revitalizing your gut and hormones.
Ready to delve deeper into gut health and energy? Explore our free Gut Glow Up Guide, featuring 3 essential tips for getting your gut health on point!
Your journey to lasting vitality starts today!
