Dietary trends and sports booms come and go, and many of us know that most of them are not easy to stick with in the long run. We recently sat down with a medical professional who said that changing lifestyles to help balance hormones is the best way to increase energy and make overall health and age more elegant. Yes, you are not mistaken. All wrinkle creams in the world can't do more healthy habits for you, your appearance and longevity. According to Dr. Tami Meraglia, author of the new book Hormone Secrets, these seven simple changes will have a huge impact on your daily feelings and overall life expectancy. Some of them may even shock you! Tip: You need to eat more. Please continue reading Dr. Tami's morning and evening recommendations now feels the best - at any age.
Credit: Twenty20 / @ __ James__1. Upgrade your morning coffee ceremony
Start your day with coffee. Meraglia says that for many of us It is an indispensable ritual, but it is not the best way to wake our bodies. "Your adrenal glands have been quiet [when you sleep] they just started to wake you up at around 3 or 4 o'clock," she explained. "When you hit them with caffeine on an empty stomach, it's like taking them on your face." She doesn't mean you have to give up coffee. ("I married an Italian and lived in Seattle, so I got attractive," she said.) But combining it with protein and good fat, like a boxing a protein-rich smoothie and / Or try to bulletproof cof with butter or add a mass of coconut oil to your breakfast cup to "buffer the effects of caffeine and meet your body's nutritional needs."
Related: 6 Most common bulletproof coffee errors
Credit: Magone / iStock / Getty Images2. Eat well (often!)
"Most of us Need to eat more to lose weight," Meraglia said, explaining the calorie restriction, not getting enough nutrients and a fat-free diet may actually make us not nutritionGood, emphasize our body. According to her advice, you want every meal to include good fat (such as olive oil, nuts or avocado), protein and vegetables, you should eat all day: breakfast, noon snacks, lunch (not late) 1:30 pm Points, she suggested), afternoon snacks, snacks before dinner (around 5 pm) and dinner at 6:30 pm. By eating all day, you can avoid greed at the next meal, which limits your adrenal gland pressure (which happens when you are too hungry) and helps you avoid overeating.
Related: ] 16 kinds of snacks that can be eaten at night
Credit: Yellowpolkadot / iStock / Getty Images3. Wheat occasionally eats once
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Any wheat food - yes, including whole wheat bread - will "turn into sugar and exacerbate your insulin," Meraglia said. This means that even if it seems to be benign, it is said that healthy food will cause you to collapse after a few hours. (Fun fact: Donuts have a glycemic index - measure how fast food turns into sugar - 76. Bagels have a glycemic index of 72.) In order to stay saturated and awake, wheat is treated occasionally instead of Most of any meals or snacks.
[ 123]Related: Reduce calories with these 9 "pasta" recipes
Credit: zimmytws / iStock / Getty Images 4. Avoid the afternoon 3:30 pm collapse snacks
instead of succumbing to the habit of eating candy bars or muffins in the afternoon, develop the habit of eating starter snacks to stop before it starts Collapse. “Our cortisol levels naturally fell around 3 pm, but many of us experienced more diving,” explains Meraglia. “If you eat snacks with natural sugar and good fat at 2 or 2:30, your dive will not appear, you will find that your energy is preserved in the afternoon.” She suggested using hummus and vegetables or half an apple and Greek yogurt is eaten together.
Related: 8 kinds of eco-friendly food interchanges today you can
Credit: Elzbieta Sekowska / iStock / Getty Images 5. Meditate before opening the TV
When you come home from work on a long day, you can relax by turning on your TV or turning on your laptop. Meraglia warns that while it may be relaxing to divide into your favorite shows, it doesn't really rejuvenate us. “Relaxion requires more than just sitting passively in front of the screen,” she said. “You must activate a relaxed n response [lower heart rate, lower blood pressure, lower oxygen consumption and cortisol levels.” What to do? Perform abdominal breathing or meditation for 10 to 20 minutes before kneeling on the couch.
Related: 8 simple meditation techniques
Credit: Jupiterimages / Stockbyte / Getty Images 6. Create a sleep routine
According to the Centers for Disease Control and Prevention, sleep problems affect 70 million Americans, and it is not impossible for you to experience insomnia or irritability at least once. To help you get a consistent eye closure, Meraglia recommends starting a ritual while you sleep to relax your body. "Start preparing to sleep for 20 to 30 minutes, so you need to fall asleep," she suggested. Put down your electronic device (they can keep your brain awake), then put on your face moisturizer and even spray your bed with lavender, which is known to help sleep. Doing the same thing every night will help your body become a groggy pattern after the routine begins.
Related: 10 yoga poses make sleep better
Source: tycoon751 / iStock / Getty Images What do you think?
Have you tried these hormone balance techniques for longevity? Please belowThe comments tell us what you think about Dr. Tami's advice.
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