Diet and exercise? What’s that? If you’ve ever worked on a medical floor, I guarantee your dinner has been peanut butter and graham crackers at some point. I guarantee, you’ve gone 12, 24, or even 36 hour shifts without eating or drinking anything, barely taking bathroom breaks to pee. I’ve said for years that I don’t have an eating disorder (I don’t and never have) but I have had disordered eating induced by my environment, mostly related to my medical profession. And hear me when I say: I realize this is not good!
You see, in medicine (and other stressful busy jobs as well as motherhood), we have a tendency to over-focus our attention on getting our tasks done at all costs. Lives are at stake, right? But what about our lives? Why are we sacrificing our nutrition and well being? The answer is we shouldn’t. So my advice – don’t sacrifice yourself! Don’t let disordered eating be a way of life, and don’t put yourself aside thinking you’ll make up for it later. Take the time NOW to make healthful and mindful choices, no matter what stage of life you are in. You will reap the benefits now and set yourself up for success later. Food is not an impediment to health. Use it to heal yourself. You and your health matters.
Adolescence
In our teenage years, we are constantly going through it. As if being a teenager isn’t hard enough- there are hormonal changes coming into play. This is one reason diet and exercise are so important. If you’re a teenager reading this or you know a teenager, or will have a teenager one day, keep these tips in mind:
Diet Tips:
- Focus on eating whole foods. Opt for fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Limit processed foods. This includes refined sugars as well. This can help cut hormonal fluctuations. It can also help reduce acne. Consider your drinks here as well (added sugars from national coffee chains or sugars and caffeine from sodas).
- Try and pay attention to your iron and calcium intake. This will help to support growth and development.
Exercise Tips:
- Engage in regular activities like sports, dance, or yoga. This will boost your mood and regulate hormonal cycles.
- Build healthy exercise habits! Consistency is key.
Reproductive Years
During the reproductive years, balanced hormones are especially vital for fertility! Lifestyle and hormonal stability go hand in hand with one another. Here are some diet and exercise tips during your reproductive years:
Diet Tips:
- Try to eat nutrient-dense foods. Omega-3-rich options like salmon and flaxseeds can help support reproductive health.
- Pair proteins and healthy fats with carbohydrates- this can help reduce blood sugar spikes!
- Eat antioxidant-rich foods. Berries and leafy greens can help reduce inflammation.
Exercise Tips:
- Mix strength training and cardio. This is a great way to maintain metabolic and hormonal health.
- Try stress-reducing activities like yoga. Try to take on a new hobby like meditation or breathwork. This will combat hormone-disrupting chronic stress.
Perimenopause
The transition to menopause comes with a lot of fluctuating hormone levels. This often causes symptoms like hot flashes, mood swings, and weight changes. Diet and exercise can ease this phase.
Diet Tips:
- Incorporate foods such as soy, flaxseeds, and chickpeas to promote hormonal balance.
- Prioritizing calcium and vitamin D helps to protect bone health.
- Stay hydrated and limit caffeine and alcohol to manage hot flashes and other symptoms.
Exercise Tips:
- Perform weight-bearing exercises to strengthen bones.
- Try flexibility and balance activities like pilates to improve joint health and stability.
Postmenopause
After menopause, hormone levels will generally stabilize. This is typically when the focus shifts to preventing chronic conditions like osteoporosis and heart disease.
Diet Tips:
- Eat heart-healthy foods. A few of my favorites are nuts and seeds. You can also try using olive oil as a drizzle on any of your favorite foods!
- Eat plenty of fiber! This will help support digestion and lower cholesterol.
- Avoid excessive salt to reduce the risk of high blood pressure.
Exercise Tips:
- Maintain regular physical activity. This will boost cardiovascular health and muscle strength. Don’t underestimate the power of walking.
- Include resistance training into your workout routine. This is a great way to prevent muscle loss. It will also support metabolism.
- Choose activities you enjoy! This way, you’ll be more likely to stay consistent over time. Yoga, walking, hiking, swimming, etc.
Remember, a healthy diet and exercise will support your hormonal health at every stage of life. It’s not the numbers that we want to worry about. We want to think about what we put into our bodies and how our bodies are working for us. Food is fuel. Making healthful and mindful choices are the most important part of physical health. If we can follow these principles of caring for our bodies with good healthy and happy choices, then weight loss (if that’s your goal) will be a natural consequence in an appropriate way.
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The information provided on this website is strictly for informational purposes only and should not be interpreted as medical advice. Our content is not a substitute for professional medical guidance, diagnosis, or treatment. Health and wellness are complex, highly individualized matters. What works for one person may not be suitable for another. If you have any medical concerns or questions about your health, it is crucial to consult with your healthcare provider or medical care team. They can provide personalized advice based on your medical history, current condition, and specific needs. The internet can be a valuable resource for gathering information, but decisions about your health should always be made in partnership with a qualified healthcare professional.