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      Why Women Should Lift Weights

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      On a regular basis, clients tell me that they are afraid to strength train because they are afraid of getting “bulky.” When paired up with cardio and the right nutrition, strength training will NOT make you bulky.
      Fit, firm and tone is not bulky. In fact, you will more than likely drop a few sizes as your body composition changes. Where’s the bulk? It’s definitely not in the slimmer waist, tighter butt and things or those toned arms.

       
      Here are six fantastic benefits of strength training:
      1. Strength training will make you stronger. And when is strength ever a bad thing? Whether it benefits your girlfriend when you help her move, or impresses the hot guy at work when you beat him in arm wrestling, there just isn’t a downside to being strong.
      2. Building muscle gives you shape. The best part is you have the ability to put that shape EXACTLY where you want it! You can make yourself more symmetrical (which is a sign of beauty across all cultures), balance your upper body with your lower body and create the illusion of a smaller waist if you don’t already have one. Building a beautiful physique is a choice made in the gym.
      3. Strength training helps support the spine. If you find yourself with aches and pains in new places, you may lack core strength and postural support. Strengthening those muscles can alleviate those aches and pains.
      4. Standing tall with better posture can help you immediately look leaner. If you got it, you should definitely flaunt it. Chest up, boobs out, stand tall. Building overall muscle will help you stand up straighter and look more confident.
      5. Strength training makes you a badass! Confidence is sexy. And walking over to the weight rack and grabbing 25-pound dumbbells is impressive. The best part? You don’t care who is watching because you have officially left every guy in the free-weight section speechless.
      6. Muscle helps burn fat and raises your metabolism. Your body burns more calories, maintaining muscle even at rest. While this is not permission to eat whatever you want, it does allow you to control your physique.
       
      There is no downside to strength training as a girl. As for the “bulky” myth … we do not produce enough testosterone nor do we eat enough food to get bulky with muscle. Like I tell my clients: “Strength training doesn’t make you bulky, cupcakes make you bulky … ”
      Girls, if you want to feel energized, confident, stronger and more alive … strength training is for you. What about fitting into your favorite outfit from last year or the year before? Strength training. Want to tighten up that butt, slim your waistline or get back those sexy, shapely legs? You guessed it, strength training.
      Bottom line, strength training, along with good nutritional habits and cardio, should be a part of every girl’s workout! More

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      How Going Vegan Changed My Relationship With My Partner

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      It was just another lazy weekend at home, as my partner and I decided to watch a few documentaries on Netflix, where we stumbled across The Gamechangers, and afterwards, immediately decided to cut out animal products altogether and go vegan. After a quick chat about our intentions for this new journey, we looked at each other for reassurance of our decision to go vegan for our health and the environment, not knowing whether this would bring us closer together or completely starve us. Whatever the outcome, we would be changing our lifestyles together. Going vegan was never in the plans for us. Before going vegan together, we ate what we wanted, which usually came along with some pretty unhealthy choices. With both of our families also being from the South, we were used to home cooked meals full of an obscene amount of butter, salt, meat, cheese, and starch. We were no strangers to turkey necks in a pot full of greens, big helpings of BBQ ribs, hot dogs and hamburgers at each cookout, and three-cheese baked macaroni and cheese. The benefits of veganism usually skate past or disproportionately don’t make it to the Black community due to the lack of access to healthier food options in many of our communities and the African-American diet overall, even with more and more African-Americans adopting a cleaner diet faster than many other demographics. My partner and I took our new journey day-by-day and started to recognize some of the benefits veganism had on our relationship, shifting the way we viewed food and each other. 

      We work out together more 
      Before, working out together was very sporadic for us. In between work schedules, making time for friends and family and scheduled events and outings, our workouts together would be few and far between.
      Transitioning from working out a day or two every week to multiple times a week wasn’t an easy transition. Holding each other accountable to make time to work out, even after a long shift at work, helped push us mentally. When one of us was tired, we tried to push through and compromise where we could. 
      Since making our collective health a priority and going vegan, working out together became another way we showed our commitment to our wellness—and each other. We both kept the same goal in mind: to be better from the inside out. That meant to make sure not just only one of us was active, but that we both stayed active and made it a point to fit working out into both of our schedules. 
      Instead of a chore, working out to complement our new vegan lifestyle consisted of fun activities like hiking, taking walks on our local trails, biking, and in-home workouts when our schedules got too hectic. In a way, going vegan gave us the push to be better to ourselves for ourselves, and each other. 

      Our sex life improved 
      One unexpected change we noticed instantly after going completely vegan was that our sex life improved in a way that gave us extra energy and stamina. When our eating habits changed to mostly plant-based foods, our libidos and sex drive followed, a welcomed change we both benefited from!
      Before committing to a plant-based diet, my partner and I ate what we could get our hands on between our busy schedules, which usually came in the form of a pre-packaged meal or from a fast food restaurant. Those meals usually consisted of heavy forms of proteins and carbs, which put us in the food coma, and thus, making time for sex would take the backburner. 
      As our meals got more plant-based, we noticed we felt lighter and full of more energy after a meal than sluggish and sedated, giving us that extra “boost” we needed in the bedroom. Having energy for sex now was a great improvement from where we were before, passing out after most meals and only sustaining ourselves enough for quick sessions in the bedroom. And since we made the change in our eating habits together, we both saw—and felt!—the difference. 

      Source: rawpixel

      We cook with and for each other 
      Changing up our eating habits to eat more plant-based came with a whole new way of looking at food and how and what we cooked on a daily basis, and since we were going vegan together, planning dinners, meal prepping, and date nights became a team sport. Whereas before when one of us would get the other some food on the way home, with a different type of diet, we became more mindful of what we ate, and cooking together became more frequent and fun. 
      We started to plan our meals together to make sure we both were eating well and staying full throughout the day. Cooking dinner together became even more fun, as we browsed through Pinterest, vegan cookbooks, and scoured the internet to find new ways to cook our favorite meals, and helped each other in the kitchen. Once we found our new favorite vegan recipes, my partner quickly went from my sous chef to the head chef, taking the reins in the kitchen and whipping up meals for the both of us. As we stayed committed to this new way of eating together, we stayed in the kitchen longer and cooked as a unit instead of making two separate meals that could accommodate both of our appetites. 

      We take more accountability for each other’s wellness 
      Before switching up our eating habits, caring for each other’s overall health wasn’t exactly second-nature. Besides the regular annual doctor’s appointment and daily multivitamins, our health wasn’t exactly top of mind. Going vegan helped us be more attentive to what goes in both our bodies, holding ourselves accountable for making changes to better our overall health. 
      It was no longer about whether I or he was eating well; we both took accountability for each other’s eating habits. We gave each other more grace and patience as well. When meal prepping wasn’t an option, we made an agreement to continue our vegan journey, even while away from each other. This included checking in on each other and giving each other permission to eat how we wanted to. There were some easier days being vegan and not-so easy days where we craved our favorite seafood restaurant, but we remembered why each other’s health was important and gave each other grace when necessary. 

      We now know that changing our eating habits by going vegan was the push we needed to help sustain a healthy relationship from the inside out. Changing up years of eating habits didn’t come naturally overnight, but we had each other as motivation, and as a result, our accountability to each other, how we made time for each other, and our love for food—and each other—grew.  More

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      7 Ways to Practice Self-Care During Tough Times, According to Experts

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      #Selfcare is trending on social media, and yet, putting that trend into practice is not as easy as posting a picture on Instagram. Our health can easily become last priority when greater things feel more urgent. It might even feel selfish to do a face mask and turn off the news when the world is changing and our communities need us. In fact, Rachel Ricketts, an international thought leader, speaker, healer, and author, uses a totally different term. She said, “I prefer to refer to soul-care, which is the act of caring for ourselves in a soulful, nourishing, healing way, so that we can best show up for the collective. It is an act of communal care, which is the opposite of selfish.” In other words, forget about bubble baths and candles (although those things are still enjoyable!). Really caring for yourself means recharging your energy and prioritizing mental health for not only yourself, but for the betterment of the community.
      Ricketts explained, “The difference is most notably in the intention: am I partaking in an act or behavior solely to serve myself, or am I doing so to serve the community (which of course includes, but is not simply about, you)? Soul-care focuses on those most oppressed and how we can best heal our own hearts, and get to work creating change to dismantle the systems of oppression causing harm.” Whether you call it soul-care or self-care, think of it the same way: prioritize taking care of yourself so that you’re able to fully take care of others. 

      Why is caring for ourselves so important when overcoming social injustice?
      “Unless and until we have faced our own inner shadows, wounded inner child, and race-based traumas, we cannot create effective or sustainable collective change that prioritizes those most oppressed (and when we try to do so, we wind up causing more, not less, harm),” Ricketts said. “Racial justice work is healing work, and the healing work starts with you and it starts within. It is from this space that we create and cultivate critical collective change.”
      Jasmine Marie, founder of black girls breathing who just launched a campaign to make virtual breathwork sessions free for Black womxn, agreed. “I think even for those of us who’ve been immersed in this work beyond just this year, you can feel the shift,” she said. “It’s impossible to keep doing this work without taking care of yourself. I’ve had to relearn what my body, mind, and spirit needs during this time, versus what I needed before. There’s lots of unlearning and learning, so self-care is a must.”
      You know the old saying that you can’t pour from an empty cup, so why do we continue to try? Aside from sharing resources, educating yourself, and doing what you can to make changes in your community (go vote!), prioritizing mental health and protecting your energy is essential for making lasting changes in the world. Here are seven ways we can all care for ourselves during a time when it may feel selfish to do so.
       

      7 ways to practice self-care right now:

      1. Set boundaries
      On a daily basis, Ricketts recommended to, “Acknowledge your privilege, set boundaries, and learn to say no.” Setting boundaries is essential to a healthy life, but it’s a skill that many of us never learn. Sticking to specific limits can help boost self-esteem, force you to routinely check in with your needs, and serve as a reminder to put yourself first. Marie agrees that setting boundaries is crucial. “Create boundaries with how much news you allow into your world on the daily,” she recommended. “Log off. Go on social media breaks. Tune inward and ask yourself what you need.”
      Since emotional boundaries are not as obvious as physical limits like road signs or fences (though wouldn’t that be nice?), they can be hard to enforce. Start by considering what you can tolerate, and then what feels draining or overwhelming in order to set limits. Acting on boundaries might look like turning off the news and taking a social media break two hours before bedtime, or it might look like saying no when a family member asks you for a favor that you know will make too stressed. It also looks like taking responsibility for your own emotions, but not taking responsibility for the emotions of other people. No matter what boundaries look like to you, you’ll be conserving emotional energy for much more important things. 

      2. Move 
      Working out for calorie burn is so last year (or like, last decade?). Instead, work out for mental health, and move for the sake of caring for yourself. Exercise, in general, can boost your mental health and help ease stress, so fit in some kind of movement every day that you look forward to, whether it’s a dancing around your living room or going on a hike. For self-care bonus points, try calming activities that focus on relaxing the mind and slowing the breath, like restorative yoga. Ricketts loves yoga with Dionne Elizabeth and Marie counts long walks as one of her go-to self-care practices. 

      3. Meditate
      There’s a reason that meditation is one of the most talked-about practices in the wellness world—this sh*t is powerful. Meditation is effective for self-care because it takes our focus off of the world around us, and puts it back on ourselves. Taking a breath (literally) re-energizes you so you can bring your best self to everything you do, whether it’s tackling your work day, chasing after kids, or fighting social injustice. Ricketts recommends breathwork sessions with Maryam Ajayi, or you can check out black girl breathing for virtual classes. And if sitting still isn’t your thing? Try one of these ways to meditate that involve movement, instead. 

      4. Rest (no, not just sleeping)
      “Burnout is an epidemic for everyone, but no one more than Black and Indigenous women and femmes (especially queer and trans women and femmes). Learning how to rest is imperative for our mental, spiritual, emotional, and physical well-being,” Ricketts said. “Rest is more than sleep. Rest includes time offline, a break from feeling like we need to do it all or be helpful, turning phones off, prioritizing our peace, sitting in silence, spending time with people who nourish us (and avoiding those who do not), and doing absolutely nothing.”
      Think of yourself like the battery pack on an iPhone. If you just recharge for only small spurts at a time, your battery will always stay in red. In order to get all the way to full-charge, you must regularly turn the iPhone off and give it some time plugged in. Getting six hours of sleep and watching TV while scrolling through Instagram for 30 minutes a day does not count as restoration. Turn off technology, do something enjoyable and creative (like reading or painting), invite your best friend over, and give yourself permission to do less. 

      5. Check in with yourself frequently 
      Taking good care of yourself doesn’t have to mean long digital detoxes, consistent yoga flows, or never saying “yes” when you mean “no” (even though those are all good goals). Self-care can sometimes be as simple as feeling intuitive to your individual needs, and checking in with what you really want.
      We often look for outside validation for just about anything (does anyone else need to know what everyone is ordering before making a decision on which entree they want?). Instead, ask yourself what do I really want, and how do I really feel, so often that it becomes habit. Marie recommended, “Check in with how you feel. Validate internally before seeking external advice on your specific and particular experience. This practice is life-changing and will help you show up in all areas of your life.”

      6. Ask for help
      Remember that self-care is not just a buzzword, it’s health. “Therapy” should not be a dirty word, and we should not need to wait until severe symptoms or intense crisis to ask for help. Instead, think of therapy as an investment in your wellbeing. To find a therapist that’s right for you, click here, or check out online mental health resources like Therapy for Black Girls and Sista Afya.
      Beyond professional help, also make sure to ask your boss, coworkers, family members, and friends for help. It’s a sign of strength, not weakness, to depend on and connect with other people. Marie includes seeking help from other practitioners, having good conversations with friends, and allowing her tribe to support her, as some of her go-to self-care practices she does on a regular basis. 

      7. Seek out resources in a community setting
      If you haven’t gotten the gist already, self-care is not just about yourself; feeling a part of a larger community is crucial for optimal self-care. Even though the global pandemic might make it more difficult to feel community in the sense we’re used to (*sigh* does anyone else surprisingly miss crowds?), online resources are stronger than ever. Seek out resources that not only help you heal and take care of yourself, but make you feel like you’re not alone. 
      For some examples, check out Rickett’s Racial Justice Resources and her Spiritual Activism webinars and workshops, which she said are “rooted in the inner, healing work required for external, collective change.” To hear from more Women of Color on their favorite acts of self-care you can try for yourself, click here. 

      How do you care for yourself that has made the most difference? More

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      Hormones and Weight Loss

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      Ladies— have you ever felt that your hormones were working against you when you were dieting and trying to lose weight? Well, perhaps you were not entirely incorrect! Oftentimes, low-calorie diets can adversely affect certain hormone levels, especially those hormones that stimulate appetite and cause increased hunger. This is frequently the reason many women wind up gaining weight back after a diet ceases. Two such hormones that do those things are called “the hunger hormones,” ghrelin and leptin.

      Ghrelin and Fat Storage
      Ghrelin, a 28-amino-acid peptide hormone that is secreted primarily by the stomach, is implicated in signaling hunger to the brain and increasing food intake. It may also stimulate fat storage. Ghrelin levels have been found to increase when a person consumes a low-calorie diet (eating less than their resting metabolic rate), and decrease when a person eats too many calories. Research is showing that the ghrelin receptors (GSR1a) and the dopamine receptors (DRD2) in the brain can interact with one another and cause a person to increase their caloric consumption, which could lead to weight gain and obesity. Ghrelin increases food intake by modulating the activity of dopaminergic neurons, and restricting food intake can increase the activity of ghrelin, increasing the number of DRD2 receptors. Studies are now finding decreased levels of dopamine DRD2 receptors in obese people compared with normal-weight people.
      The ghrelin hormone not only stimulates the brain to give rise to an increase in appetite, it also favors the accumulation of lipids in visceral fatty tissue, located in the abdominal region and considered to be the most dangerous type of adipose tissue. Excess abdominal fat is strongly associated with an increased risk for many different diseases, such as hypertension, metabolic syndrome, high cholesterol, coronary artery disease and premature death. Abdominal obesity also places people at a higher risk for developing a condition called insulin resistance, which increases the risk of type 2 diabetes.
      Leptin’s Effects on Bodyweight
      The other hormone associated with appetite is leptin. Leptin is known as the appetite suppressor and appears to have great effect on bodyweight and metabolism.
      Leptin helps signal the brain that the body has enough energy stores such as body fat. Many people who are overweight or obese have an impaired response to leptin’s signals, even though they have higher levels of the hormone in their blood, suggesting that obese individuals may be resistant to the effects of leptin. Leptin is synthesized and secreted primarily by adipocytes. It is present in blood serum in direct proportion to the amount of adipose tissue. As the fat cells become enlarged in obese individuals, they secrete a greater amount of leptin. Leptin communicates with the central nervous system to regulate energy intake and energy stores in the body so that the hypothalamus can efficiently maintain a stable bodyweight.
      Leptin Resistance
      Leptin resistance describes the apparent inconsistency of leptin’s action as an appetite-suppressing hormone and the reason for elevated levels in the majority of obese individuals. Theoretically, the human body is designed to respond to low levels of leptin, which occurs when fat stores are depleted, and not when the hormone is circulating at normal or elevated levels. There are a couple of suggested molecular mechanisms used to explain the reason for leptin resistance, such as impaired leptin transport across the blood-brain barrier or impairment of leptin receptor function and signaling. Also, it may be leptin itself playing a role in the development of resistance to its own effects, so called “leptin-induced leptin resistance.”
      Chronically raised leptin levels, which characterize obesity, decrease the transport of leptin into the central nervous system and impair the signaling properties of leptin receptors. The resulting resistance to leptin is the cause of the increased susceptibility to diet-induced obesity, which in turn raises leptin levels further and worsens existing leptin resistance leading to a vicious cycle of weight gain.
      Several factors influence the rate of leptin transport into the central nervous system. One influential factor may be α-adrenergic stimulation increasing transporter activity and decreasing transporter activity could be due to hypertriglyceridemia. Hypertriglyceridemia is generally observed during prolonged, very low calorie dieting (starvation dieting), and it is theorized that the ability of triglycerides to inhibit leptin transport may be due to their ability to counteract the stimulation of appetite suppressing signals. Conversely, hypertriglyceridemia is also associated with obesity and may in part be responsible for the impairment of leptin transport that is observed in obese individuals and defines the condition of peripheral leptin resistance.
      Cytokines
      Adipose tissue not only secretes leptin, it also secretes cytokines. Cytokines are elements of the immune system that are critical for maintaining proper levels of the immune system and they respond to inflammation in the body. Research is showing that lower levels of cytokines could also help to prevent obesity. Improvements in insulin sensitivity with weight loss are mediated by changes in inflammation in obese individuals. Improvements in glucose metabolism with weight-loss programs are independently associated with decreases in cytokine concentrations, suggesting that a reduction in inflammation is a potential mechanism that mediates improvements in insulin sensitivity.
      Cytokines respond to inflammation, and inflammation is produced by the eicosanoids, which originate from arachidonic acid. Arachidonic acid is an omega-6 fatty acid that is primarily controlled by diet. Following an anti-inflammatory diet (foods low in omega-6) may help to decrease levels of cytokines and aid in weight loss.
      Peptide YY
      Peptide YY is another protein hormone released by cells in the ileum and colon of the intestines in response to feeding that reduces appetite. Peptide YY is released in the blood and works by binding to receptors in the brain. These receptors then cause a decreased appetite and make people feel full after eating. Peptide YY also acts in the stomach and intestines to slow down the movement of food through the digestive tract. Peptide YY secretion is mainly stimulated by the presence of food in the digestive tract, particularly fat and protein. The amount of peptide YY that is released into the blood depends on the amount of calories eaten. The highest levels of peptide YY are found in the second hour after eating. Peptide YY levels then gradually decrease. Low levels of peptide YY are seen during long periods without eating, for example overnight.
      High peptide YY concentrations are unusual. They will cause a decrease in appetite and food intake. High peptide YY concentrations are associated with diseases where there is dramatic weight loss, such as anorexia nervosa, celiac disease, inflammatory bowel disease (Crohn’s disease and ulcerative colitis) and some cancers. Low peptide YY concentrations are associated with an increase in appetite and food intake. Low peptide YY levels are seen in relation to obesity and before the onset of type 2 diabetes and may contribute to weight gain in these conditions. It has also been known that obese people secrete less PYY than non-obese people. However, low peptide YY concentrations are very unlikely to be the main cause of obesity, as the levels decrease after weight gain has started. Researchers are showing that increasing the protein content of a person’s diet increases the body’s own peptide YY, helping to reduce hunger and aid in weight loss.
      Cortisol
      The hormone cortisol is produced in the adrenal cortex in response to adrenal cortical stimulating hormone (ACTH) produced in the pituitary gland. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing. Low cortisol levels may cause chronic fatigue, exhaustion and a disease of the endocrine system called Addison’s disease. If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen, depressed immune function with all of the consequences, accelerated aging and stomach ulcers. Recently, a lot of attention has been directed to the effects of excess cortisol on weight gain and on the difficulty in losing weight.
      Cortisol is released in response to stress. The stress can be physical, environmental, chemical or idiopathic. All forms of stress produce the same physiological consequences. This includes environmental stress (heat, cold and noise, etc.), chemical stress (pollution, drugs, etc.), physical stress (overexertion, trauma, infection, etc.), psychological stress (worry, fear, etc.) and biochemical stress (nutritional deficiencies, refined sugar consumption, etc.). Whenever a person is subjected to a prolonged amount of stress, they are also subject to prolonged elevated levels of cortisol, which can cause the increased central adiposity and weight gain. Ways to lower cortisol levels include stress reduction, rest and eating a low glycemic diet. High dietary sugar can increase cortisol levels.
      Human Growth Hormone
      Human growth hormone (HGH) is produced by the pituitary gland and is necessary for organ and bone growth in youths. In adulthood, it is still vital for other functions. Deficiencies in HGH can cause cardiovascular disease, weight gain, decreased muscle mass, wrinkling of the skin, decreased energy and other conditions associated with the aging process. The hormone naturally decreases rapidly after age 30, and by the time a woman reaches her 40s the results are quite noticeable.
      Overall, obesity and, more importantly, fat stores in the abdominal region are indicative of impaired growth hormone production, but weight loss can help to offset this problem. High-glycemic-load carbohydrates inhibit growth hormone secretion and should be avoided. Since the majority of growth hormone secretion occurs at night during deep sleep, it is important to get a full seven to nine hours of good sound sleep. Also, your last meal of the day should contain a high-protein source and possibly a low-glycemic carbohydrate to help growth hormone secretion. Maintaining optimal levels of HGH through healthy lifestyle practices, nutrition and exercise can significantly help to increase lipolysis due to the fat-burning effects of HGH.
      Estrogen
      Estrogen actually refers to a collection of hormones that affect sexual function and reproduction, metabolism, mood, development growth and tissue health and development. There is an inverse relationship between estrogen and bodyweight during menopause, when estrogen levels drop, but weight tends to rise. Changes in estrogen receptors in the hypothalamus of the brain, a sign of menopause, means it can be harder to lose weight. In turn there is a greater burden on women to eat a healthy diet and exercise more to help their metabolism make up for the loss of estrogen, which helps regulate weight gain and appetite. Interestingly, fat cells produce estrogen, along with other hormones and proteins. But estrogen produced in fat cells will not help regulate obesity and metabolism. Instead, estrogen that accompanies weight gain, especially in abdominal fat, puts women at a higher risk for breast cancer, because estrogen stimulates cell growth.
      There is another condition associated with estrogen know as “estrogen dominance.” Estrogen dominance occurs when the body has too much estrogen, from overproduction or lack of progesterone. Estrogen dominance can result from excess estrogen production within the body, hormone replacement therapy common in menopause, and a drop in progesterone production or intake of excess estrogen from environmental sources, such as meat injected with hormones or man-made chemicals the body confuses with estrogen. Weight gain is a direct effect of estrogen dominance, especially increased fat accumulation in the abdominal region. This condition, if left unmanaged, can result in a continuous cycle of excess fat tissue producing more estrogen and estrogen producing more fatty tissue.
      The type of treatment you may need to follow to balance this hormone level depends on whether you have high or low levels. Some women entering menopause may need to have a discussion with their physician about the possibility of hormone replacement treatment, but there are many natural supplements that can aid in balancing levels of estrogen. Another way is through exercise and diet. It is no secret that exercise can help lower fat levels in your body, and since fall cells produce estrogen, exercise is a great way to possibly lower levels of the hormone. The reduction of estrogen in postmenopausal women causes an accumulation of fat, which can be counteracted by exercise as well. Many foods contain certain levels of estrogen. Food containing higher levels of estrogen (cucumbers and brown rice) can help to raise levels, whereas low estrogen containing foods (white rice and broccoli) can help to lower them.
      The Bottom Line
      There is increasing evidence showing that once people lose weight, their natural hormones may tend to push them towards regaining weight due to people’s adaptation to low-calorie dieting and being poorly adapted to proper nutrition. Changes in the appetite hormones can persist for a prolonged period of time, sometimes up to one year after dieting. Losing weight is not always a neutral event. Sometimes it is not by accident that people who lose weight wind up gaining it back.
      Many of the hormones in your body regulate metabolism and make it challenging to lose weight if those particular hormones are not balanced within your body. People struggling with their weight-loss efforts should not be discouraged by the new research suggesting that hormones are a key component in weight loss and/or weight regain. The power of success is in your hands towards achieving a healthy bodyweight by eating a nutritious diet, exercising and possibly receiving proper medical supervision if necessary.
      References
      Ashwini, O. & Giles Y. (2010). Leptin and the Control of Body Weight: A Review of Its Diverse Central Targets, Signaling Mechanisms, and Role in the Pathogenesis of Obesity . Integrative Physiology, 18(2): 221-229.
      Banks WA. (2001). Enhanced leptin transport across the blood-brain barrier by alpha 1-adrenergic agents. Brain Res, 899:209–217.
      Banks W., et al. (2004). Triglycerides induce leptin resistance at the blood-brain barrier. Diabetes, 53:1253–1260.
      Basque Research (2009, May 20). Action Of Ghrelin Hormone Increases Appetite And Favors Accumulation Of Abdominal Fat. ScienceDaily. Retrieved March 16, 2012, from http://www.sciencedaily.com­ /releases/2009/05/090520055519.htm
      Collata, G.. (2011, October 27). Study shows why it is hard to keep weight off: Biological changes last, increasing appetites. The New York Times.
      Coppack, S. (2001). Pro-inflammatory cytokines and adipose tissue. Proceedings of the Nutrition Society, 60(3): 349-356.
      Crujeiras, A. & Casanueva, F. (2012). Decreased ghrelin levels: the cause of obesity and weight regain. Endocrinology & Metabolism, 7(2): 127-129.
      Jakubowicz, D., Froy, O., wainstein, J. & Boaz, M. (2012). Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance on overweight and obese adults. Steroids, 77(4): 323-331.
      Kern, A., Zeckler, R., Walsh, H. & Smith, R. (2012). Apo-ghrelinreceptor forms heteromers with DRD2 in hypothalamic neurons and is essential for anorexigenic effects of DRD2 agonism. Neuron, 73(2): 317-332.
      Morinigo, R., Vidal J., Lacy, A., Degado, S., Casamitijana, R., & Gomis, R. (2008). Circulating peptide YY, weight loss, and glucose homeostasis after gastric bypass surgery in morbidly obese subjects. Annals of Surgery, 247(2):270-275.
      McMurray, R. & Hackney, A. (2005). Interactions of metabolic hormones, adipose tissue and exercise. Sports Medicine, 35(5): 393-412.
      Ryan, A. & Nicklas, B. (2004). Reductions in plasma cytokine levels with weight loss improve insulin sensitivity in overweight and obese postmenopausal women. Diabetes Care, 27(7):1699-1705.
      Seim, I., El-Salhy, M., Hausken, T., Gundersen, D. & Chopin, L. (2012). Ghrelin and the brain –gut axis as a pharmacological target for appetite control. Current Pharmaceutical Design, 18(6):768-775.
      Sumithran, P., et al. (2011). Long-term persistence of hormonal adaptations to weight loss. The New England Journal of Medicine,
      Yukawa, M., et al. (2006). Effect of aging on the response of ghrelin to acute weight loss. Journal of the American Geriatrics Society, 54: 648-653. More

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      How To Get Better Quality Sleep

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      As someone who has struggled to sleep from time to time, it’s been a pursuit of mine to understand how to get better quality sleep.
      I suffer from panic attack disorder – a type of anxiety disorder – and sometimes I wake up in the middle of the night in sheer panic. There have been times when I’ve launched out of bed with my heart racing in pure “fight or flight mode” and it takes me a while to calm down enough to get back into bed. Sometimes I have a little hamster on high alert, racing on his little wheel in my head from 2am to 4am. A metaphor for my thoughts.
      Thankfully there are ways to help set you up for sleep success.
      At Women’s Health, we hosted an event with sleep expert Dr Dale Rae whose current research focuses on the study of sleep and circadian rhythms as they relate to both general health and sports performance. Dr Rae is also the Director of Sleep Science at the Sports Science Institute of South Africa.
      7 Hacks To Sleep Better
      Below I’ve created a list of hacks and tips I’ve learnt from Dr Rae as well we further research into the field.
      1. Set up your sleep environment for success
      Take a look at your bedroom. Does it ooze comfort? What about safety? And is it a place you feel like you can really relax in? Making small adjustments to your bedroom can help set you up for better quality sleep. Take note of any noises that can be fixed: that creaky door, the window shutters, a ticking clock. Think of scents as well. Perhaps light a candle or get a diffuser that creates calming scents for the room. We all know that lavender is a win!

      2. Check your lighting
      Are your curtains dark enough? Are there any flashing or distracting lights in the room? Make sure you minimise artificial light. Another great idea is to invest in a dawn simulator light that works for bedtime and morning, adjusting levels of light in your room over time to help you unwind and wake up.
      3. What is your temperature like?
      Contrary to what you might think, we actually struggle to sleep well when we’re too warm. I know – you’re thinking “but it’s so easy to snooze on the couch in the sun”. That said, it’s also hard to drop off if you’re too cold! Your body heat peaks in the evening and then drops to its lowest levels when you’re asleep, so a cool 16-18°C is thought to be an ideal temperature in a bedroom. Temperatures over 24°C are likely to cause restlessness, while a cold room of about 12°C will make it difficult to fall asleep.
      My solution is to have a lighter duvet in summer and a heavier duvet and blanket in winter. Also, I like placing a hot water bottle in my bed in winter just to warm up the sheets. I also use a portable air conditioner in summer for those scorching evenings.
      4. Set your phone aside
      A great way to help the mind calm down is to switch off the sensory overload. Many of us take our laptops and phones into bed with us to play games, reply to texts and scroll through TikTok. But beeps, buzzes and even the tiniest lights can wreak havoc with the body’s circadian rhythm. So try set aside your phone or laptop as you wind down. And avoid the sensory overload!
      I have started placing my phone in my bedside drawer. Plus, I keep a few books on my bedside table, so I try tuck into one of these instead, while I wind down.
      5. Avoid stimulants
      Having caffeine too late in the day or alcohol or sugar can all mess with your sleep. I make a rule with myself that I don’t have caffeine after midday. If I’m feeling tired, I have more water (often we’re dehydrated and this makes us feel lethargic). While a few glasses of wine may help you fall asleep, it often causes disruption a few hours into your sleep. Hello hamster!
      6. Set up a bedtime routine
      I have set up a routine to help “tell my body” that it’s bedtime. I make a cup of plain black rooibos or chamomile tea every night. Yes, I travel with teabags. And this forms part of my bed-time routine.
      If I have had a stressful day or if I’m going through a period where my anxiety is high, I practise 10 to 20 minutes of yoga and meditation before going to bed. Gentle, easy stretches and mindful breathing can help you physically and mentally wind down. As a qualified yoga teacher, I can advise on some postures to try to help ease the body and mind.
      Here is a quick, beginner-friendly yoga sequence I created:
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      Also try this: 14 Yoga Stretches To Do If You Want To Soothe Anxiety And Find Calm
      7. Examine your bed
      The biggest investment you can make in your sleep hygiene is to invest in a good mattress. We’re all different and have different likes and dislikes when it comes to what feels comfortable. But it’s not always easy to know what actually works for you, unless you spend some time sleeping “on it” – am I right?
      There is a local South African company called SLOOM, who have invested an adjustable mattress. How it works: inside each Sloom mattress is two interchangeable foam layers, of which each have two sides with different comforts. So that means four different comfort options. Place the clearly marked layer of your comfort choice facing upwards on top.

      I tested the Sloom mattress and love it! I have a queen-sized bed and the advantage of this size is that the mattress can be split for independent comforts. So, you don’t have to argue with your bed partner if you have different sleep desires. Simply adjust each side to suit you!
      They also offer a 100-night sleep trial. Click here for more info.
      I actually sleep with the Sloom Pillow now too, which has breathable tech so it does not get too hot. Bonus!
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      How To get Back To Sleep
      It’s important to note that sometimes, in periods of high stress, that the above methods may not entirely prevent a bad night’s sleep, but they will certainly make them less frequent. So, if you find yourself in a state of anxiety or with a little hamster in your brain at 3am, here are some ways to calm yourself down in the moment:
      Do a breathing exercise. Focusing on your breath and taking longer inhales and exhales helps to activate your parasympathetic nervous system. A pranayama I try is: breathing in through the nose for a count of four; holding the breath for a count of four; and exhaling through the nose for a count of four. The focus on the breath helps to calm your thoughts and body.
      Listen to a meditation. I know its not always easy if you have a partner. What I do is place one of my little earbuds in, roll on to my opposite side and listen to a meditation or sleep story from the Calm app.
      Journal. If the above two methods don’t seem to be helping in anyway, sometimes I get up and write down my thoughts and stressors. This helps me to feel more in control and like I’ve “sorted through” the issues in my head.
      READ MORE ON: Health Health Advice Sleep More