Hormonal Birth Control: Because Who Needs a Stable Mood Anyway?
Ah yes, hormonal birth control—the little magic pill that offers freedom from surprise pregnancies and, as a bonus, throws in mood swings, anxiety, and maybe a sprinkle of depression. Who needs emotional stability when you can have fool proof contraception, right? It’s not like anyone has ever asked, “Could manipulating hormones possibly lead to birth control mental illness?” Spoiler: It can. The link between hormonal birth control and mental health issues like depression and anxiety has been studied for years but often downplayed. After all, better safe than sane, right?
In this article, we’ll dive into the studies exploring this charming connection and, for those not too keen on spiraling into mental illness, suggest some healthier alternatives.
Forms of Medically Prescribed Hormonal Contraceptives
IUDs (Intrauterine Devices): These little wonders release hormones like progestin and estrogen, preventing ovulation and thickening cervical mucus (gross, but effective). They’re convenient and reduce menstrual bleeding and cramps—what’s not to love? Oh, wait. Some studies suggest a possible link between hormonal IUDs and mental health issues, like anxiety and depression. A small price to pay for never needing to remember a pill, right?
Copper IUD: For those who want to avoid hormones, copper IUDs are a non-hormonal option. The copper creates a sperm-hostile environment. Over 99% effective and lasts up to 10 years—no hormones, no problem…except for maybe heavier periods.
Combined Pill: This classic pill contains both estrogen and progestin. It can regulate your cycle, but hey, it can also deregulate your emotions. Neat, huh?
Progestogen-Only Pill (Mini Pill): Fewer hormones, fewer worries, right? Wrong. It still has its fair share of emotional side effects, because why not?
Vaginal Ring (NuvaRing): A short-term solution that stops sperm from reaching the egg. Convenient but comes with its own hormonal baggage.
Skin Patch (Xulane): Stick it on, forget it’s there for three weeks, but don’t forget it’s still pumping hormones into your system.
Injections (Depo-Provera): Long-lasting but short-acting hormonal birth control that prevents your ovaries from releasing eggs. Side effects may include mood swings and, well, you know the drill by now.
Birth Control and Mental Illness Caused by Stress
Because mood swings weren’t enough, hormonal birth control might be messing with your therapy too. A 2023 study in Psychopharmacology found that women on oral contraceptives under stress had lower success rates in one-session exposure therapy. They were divided into two groups: one on the pill and one on a placebo. After a stressful situation and therapy, those on the pill didn’t respond as well to treatment. So if you’re using exposure therapy to manage anxiety, birth control might be your unexpected nemesis. Because who doesn’t want their contraception sabotaging their mental health progress?
Don’t Let Your Daughters Make the Same Mistake
Adolescence is tough enough without throwing hormonal birth control into the mix. But apparently, some bright ideas involve giving teenage girls oral contraceptives, increasing their chances of developing major depressive disorder later in life. According to research published in JAMA Psychiatry, girls on oral contraceptives during their teen years are at a higher risk of being prescribed antidepressants as adults. Because, clearly, surviving high school wasn’t challenging enough already. It’s a delicate time for brain development, and hormonal manipulation could have lasting effects on mental health. But hey, at least it prevents surprise pregnancies, right?
Try Not to Fall in Love While on Birth Control
Hormonal birth control does more than stop pregnancies—it can also tinker with how you pick a partner. Typically, during your fertile phase, you’re more likely to be drawn to men with masculine features—strong jawlines, deep voices, and assertiveness. Thank estrogen for that. But when you’re on the pill, those hormones stay steady, and so do your preferences. Research shows that women on hormonal contraception are often attracted to men with less masculine traits—softer features and more cooperative behavior.
Now, this might seem like no big deal, but it could lead to long-term consequences. If you pick a partner while on birth control, you might find your preferences change when you go off the pill. One study found that women who met their partners while on birth control were less satisfied with their relationship once they stopped using it. These hormonal shifts can influence not only your partner choices but also your overall relationship satisfaction.
Oh, and don’t forget the sexual desire aspect. Another study found that women who chose their partners while on birth control experienced different levels of sexual desire during pregnancy compared to those who weren’t on the pill when they started their relationships. So, your contraception might also be influencing how much you desire your partner in the long run. Fun, right?
In short, hormonal birth control could be impacting way more than just your reproductive system—it might be messing with your relationship and attraction. So, if you suddenly feel less spark after ditching the pill, it’s not just in your head. Your hormones might have had a hand in your love life too.
Non-Hormonal Contraceptive Options: Because Who Needs More Hormones
If hormonal birth control isn’t your cup of tea—because, let’s be real, who wants to juggle mood swings, partner confusion, and potential mental health meltdowns?—there are plenty of non-hormonal alternatives that can keep you baby-free without turning your emotional life into a rollercoaster. Here are some options that allow you to stay in control without the hormonal circus:
Copper IUD: This little device is like the bouncer at the club of your uterus. It doesn’t contain hormones and is over 99% effective for up to 10 years. The copper creates a hostile environment for sperm, preventing them from fertilizing an egg. Plus, it can also make your periods heavier, which is a lovely bonus for some!
Condoms: Ah yes, the classic option that’s been around since before your mom was in high school. Condoms are a barrier method that prevents sperm from entering the uterus. They also protect against sexually transmitted infections (STIs), so you get double the benefits. Remember to keep a few in your nightstand, just in case!
Diaphragms: Think of a diaphragm as your personal bodyguard for the cervix. This soft, silicone cup is inserted before intercourse and works by blocking sperm from entering the uterus. It’s used with spermicide for maximum effect, so you’ll need to plan ahead.
Fertility Awareness Methods (FAM): If you’re the scientific type, FAM involves tracking your menstrual cycle to determine fertile days. This can include monitoring your basal body temperature and observing changes in cervical mucus. It’s natural, but requires dedication, patience, and a dash of math.
Withdrawal Method: Also known as “pulling out,” this method relies on your partner’s timing skills. While it’s better than nothing, it’s not the most reliable, as pre-ejaculate fluid can contain sperm.
Spermicide: This chemical kills sperm and is available in various forms, like gels, foams, or films. It’s usually used in conjunction with other barrier methods for better efficacy. Just remember, it can mess with your pH balance, so tread carefully.
While these alternatives might not come with the same level of convenience as popping a pill, they can help you take control of your reproductive health without the potential emotional chaos of hormonal birth control. Who knew staying baby-free could be so varied?
If you’re interested in exploring these options further, consult with a healthcare provider to determine what works best for you—because no one should navigate this maze alone!
Conclusion
Hormonal birth control may be convenient, but it comes with strings attached. From messing with your mood to altering who you’re attracted to, the side effects extend beyond the physical. If you’re feeling off, or maybe even wondering why you’re not quite as into your partner anymore, it could be worth reconsidering whether the pill is doing more harm than good. Your mental health—and maybe even your love life—might thank you.
I’ve heard all the excuses before. “I can’t lose weight because of my cortisol!” or ” Insulin resistance is stopping my gains!” And my favourite, “I have a slow metabolism!” Although there are lots of coaches online who love to sell you bogus programs or products to capitalise on your ignorance, I can assure that these are all lies.
Let’s face it—when it comes to transforming your body, the endless barrage of fad diets and workout trends can leave you more confused than motivated. But here’s the truth: achieving the lean, toned physique you’ve always wanted doesn’t require drastic measures or the latest “miracle” solution. Instead, it’s all about mastering the basics and staying consistent.
In this article, we’re diving into the four essential pillars of fat loss and muscle sculpting: strength training, a high-protein, nutrient-dense diet, staying active throughout the day, and getting quality sleep. Each plays a crucial role in helping you lose fat and build a strong, healthy body. Ready to learn the science-backed strategies that will finally get you the results you deserve? Let’s get started.
LIFT WEIGHTS 3-4 TIMES PER WEEK
Let’s get one thing straight: if you’re still relying on cardio alone to build your dream body, it’s time for a reality check. Lifting weights 3-4 times a week is the true game-changer when it comes to losing fat and sculpting a strong, lean physique.
Here’s the science: strength training not only helps you build muscle but also revs up your metabolism. The more muscle you have, the more calories you burn—even when you’re not working out. Imagine burning fat while binge-watching your favorite shows. Sounds like a win, right?
But let’s be real—it’s not just about burning calories. Lifting weights helps you build that lean muscle mass that gives you a toned, defined look. We’re talking about sculpted arms, a lifted booty, and strong legs that look great in everything from skinny jeans to yoga pants. Unlike cardio, which can leave you feeling like you’re spinning your wheels (literally), strength training delivers results that you can see and feel.
And before you worry about getting “bulky,” let me assure you—women simply don’t have the testosterone levels to pack on muscle like bodybuilders. What you will gain is strength, confidence, and a body that feels as good as it looks.
So, why lift 3-4 times a week? It’s the perfect balance to achieve results without overdoing it. Your body needs time to recover, repair, and come back stronger. Plus, let’s face it—your schedule is packed, and spending hours in the gym just isn’t practical.
In short, lifting weights 3-4 times a week is the smart, efficient way to lose fat and sculpt a physique that turns heads. Ready to embrace the weights? Your dream body is just a dumbbell away.
STICK TO A HIGH-PROTEIN NUTRIENT-DENSE DIET IN A SLIGHT CALORIC DEFICIT
Alright, let’s talk about the other half of the equation: your diet. If you’re lifting weights 3-4 times a week and still wondering why your dream physique isn’t showing up, it’s time to look at what’s on your plate. Spoiler alert: your diet is just as important as your workout routine when it comes to losing fat and sculpting that lean, strong body.
Here’s the deal: to lose fat, you need to be in a slight caloric deficit. This means consuming fewer calories than you burn. But before you start slashing calories left and right, understand that quality matters. Cutting out too many calories can leave you feeling sluggish, cranky, and—worst of all—cause muscle loss instead of fat loss. Enter the high-protein, nutrient-dense diet.
Protein is your secret weapon. It helps preserve that hard-earned muscle while you’re shedding fat. It is the most nutrient dense food on the planet, with the highest absorbability rate for minerals. Plus, it keeps you full longer, reducing the chances of raiding the snack drawer at 10 p.m. Whether it’s lean meats, fish, eggs, or plant-based options like beans and tofu, make protein the star of your meals.
But let’s not forget about veggies. A nutrient-dense diet, packed with vegetables, fruits, whole grains, and healthy fats, ensures your body gets the vitamins and minerals it needs to function at its best. This isn’t just about looking good—it’s about feeling good too.
So, why is this combination necessary? Because you can’t out-train a bad diet. You need the right fuel to support your workouts, maintain muscle, and lose fat. A high-protein, nutrient-dense diet in a slight caloric deficit is the key to seeing the results you’ve been working so hard for.
Ready to level up? Stick to this approach, and watch how your body transforms into that dream physique you’ve been chasing.
KEEP YOUR ACTIVITY LEVELS UP
So, you’ve got the weightlifting routine down and your diet on point. But there’s another piece of the puzzle: staying active throughout the day. If you’re serious about losing fat and sculpting your dream physique, keeping your activity levels high is non-negotiable.
Let’s be clear—your workouts are crucial, but what you do during the other 23 hours of the day matters too. Enter Non-Exercise Activity Thermogenesis, or NEAT. It’s a fancy way of saying all the calories you burn doing everyday activities that aren’t formal exercise. Think walking, gardening, cleaning the house, or even fidgeting at your desk. These activities might seem small, but they add up in a big way.
The truth is, staying active throughout the day keeps your metabolism humming and helps you burn more calories overall. This is especially important when you’re in a slight caloric deficit to lose fat. The more you move, the more fat you burn—and the closer you get to that sculpted physique.
Now, let’s talk about ways to keep moving. Walking is a simple, effective way to stay active—whether it’s a stroll around the neighbourhood or parking farther from the store. Ideally, 8,000-10,000 steps per day is a great target to aim for. Gardening not only beautifies your space but also gives you a decent workout, especially when lifting pots or pulling weeds. Even taking the stairs instead of the elevator or dancing around the kitchen while cooking can make a difference.
The key is to find activities you enjoy, so staying active doesn’t feel like a chore. The more you incorporate movement into your day, the more you’ll see results. Plus, staying active boosts your mood and energy levels—so it’s a win-win.
GET GOOD QUALITY SLEEP
Let’s talk about something that often gets overlooked in the quest for that dream body: sleep. If you’re lifting weights, eating a high-protein diet, and staying active but still not seeing the results you want, the culprit might just be poor sleep. Yes, ladies, quality sleep is just as crucial as your workout routine and diet when it comes to losing fat and sculpting a lean, strong physique.
Here’s the science behind it. When you sleep, your body goes into repair mode. This is when your muscles recover and grow stronger, and your body regulates key hormones like cortisol (the stress hormone) and insulin (which controls blood sugar). Skimping on sleep throws these hormones out of whack, leading to increased cravings, especially for sugary and high-carb foods, and making it harder for your body to burn fat.
But that’s not all. Lack of sleep can mess with your metabolism, slowing it down and making it tougher to shed those extra pounds. Plus, when you’re sleep-deprived, your energy levels plummet, making it harder to stick to your workout routine or stay active throughout the day.
So, how do you ensure you’re getting good quality sleep? Start by aiming for 7-9 hours of shut-eye each night. Create a relaxing bedtime routine—think warm baths, reading, or light stretching—and keep your sleep environment cool, dark, and quiet. Limiting screen time before bed also helps, as the blue light from devices can interfere with your body’s natural sleep-wake cycle.
THE BOTTOM LINE FOR SCUPLTING YOUR DREAM PHYSIQUE
Achieving your dream physique isn’t about one magic trick—it’s about a balanced approach that combines strength training, a high-protein diet, daily activity, and quality sleep. When you consistently focus on these key areas, your body will respond by shedding fat and revealing those lean, toned muscles.
To recap, here’s your blueprint for success:
Lift weights 3-4 times a week to build muscle and boost your metabolism.
Stick to a high-protein, nutrient-dense diet in a slight caloric deficit to fuel your body and preserve muscle.
Stay active throughout the day with activities like walking, gardening, or taking the stairs to keep your metabolism revved up.
Prioritize quality sleep to support recovery, balance hormones, and keep your energy levels high.
By following these steps, you’ll be well on your way to sculpting the strong, lean physique you’ve always wanted. Remember, consistency is key—and with these strategies, you’re setting yourself up for lasting success.
Welcome to our discussion on the impact of high cortisol levels on female hormonal health, particularly for women aged 35 and above. Cortisol, often referred to as the “stress hormone,” plays a crucial role in our body’s response to stress. While cortisol is essential for our survival, chronically elevated levels can lead to various health issues, particularly in women. On top of that, it can literally change the shape of a women’s body, robbing it of it’s natural beauty.
When cortisol levels remain consistently high, it can disrupt the delicate balance of hormones in a woman’s body. This hormonal imbalance can have a significant impact on female reproductive health. As women age, hormone levels fluctuate, and high cortisol levels can exacerbate these changes, causing a range of problems.
Let’s look at the 10 biggest signs to look out for when identifying high cortisol levels in women.
#1. WEIGHT GAIN
When cortisol levels are consistently elevated, it can lead to weight gain, particularly in the abdominal area. This is because cortisol promotes the storage of fat in the abdominal region, resulting in a more apple-shaped body. Cortisol interferes with the functioning of the thyroid, which plays a vital role in regulating metabolism and energy levels. This disruption can lead to symptoms such as fatigue, weight gain, and difficulty losing weight, which are often experienced by women.
Visceral fat, which is the fat that surrounds the organs in the abdominal cavity, is particularly influenced by high cortisol levels. This type of fat is metabolically active and can increase the risk of various health issues, including cardiovascular disease, type 2 diabetes, and metabolic syndrome. The accumulation of visceral fat is often associated with high cortisol levels, which breaks down muscle protein and converts protein into glucose, leading to increased fat storage.
#2. BLOOD SUGAR IMBALANCES
Cortisol plays a crucial role in regulating blood sugar levels by promoting the breakdown of glycogen into glucose in the liver. This process, known as glycogenolysis, increases the amount of glucose in the bloodstream, providing a quick source of energy to deal with the perceived threat or stressor.
However, prolonged or chronic high cortisol levels can disrupt this delicate balance. Cortisol can interfere with the action of insulin, a hormone that helps regulate blood sugar levels by facilitating the uptake of glucose into cells. When cortisol levels are consistently elevated, it can lead to insulin resistance, where the cells become less responsive to the effects of insulin. This can result in higher blood sugar levels, as the glucose is unable to enter the cells efficiently. Over time, this can contribute to the development of conditions such as type 2 diabetes.
#3. APPETITE CRAVINGS
The goal of cortisol in relation to food cravings is to provide the body with a quick source of energy. When cortisol levels are elevated, the body perceives it as a signal of stress or danger, and it prepares for a fight-or-flight response. In this state, the body craves foods that are high in sugar and carbohydrates because they can be quickly converted into energy. These “comfort foods” can provide a temporary sense of relief and pleasure.
Additionally, high cortisol levels can cause the body to lose minerals such as magnesium and potassium. These minerals are essential for maintaining proper bodily functions, including the regulation of appetite and cravings. When cortisol levels are elevated, the body excretes more minerals through urine, leading to deficiencies. This can contribute to craving things like salt and red meat as the body tries to compensate for the loss of minerals.
#4. FREQUENT INFECTIONS
Cortisol helps regulate the body’s immune response but when levels are elevated for prolonged periods, it can suppress the immune system. Therefore, it can hinder the body’s ability to fight off infections and illnesses.
High cortisol levels can lead to a decrease in the production of white blood cells, which are crucial for immune defense. These cells play a vital role in identifying and destroying harmful pathogens. High cortisol levels can impair the production and function of these cells, leaving the body more vulnerable to infections like colds & flus.
Additionally, cortisol can interfere with the inflammatory response. Inflammation is a natural defense mechanism that helps the body fight off infections. However, excessive cortisol can dampen this response, making it harder for the immune system to effectively combat pathogens. This can result in a higher likelihood of frequent infections and illnesses.
#5. MENSTRUAL PERIOD
When cortisol levels are high, it can affect the hypothalamus, a part of the brain that plays a crucial role in regulating the menstrual cycle. In this situation, cortisol stimulates the release of corticotropin-releasing hormone (CRH) from the hypothalamus. CRH then signals the pituitary gland to release adrenocorticotropic hormone (ACTH), which further stimulates the production of cortisol.
The release of CRH also has an inhibitory effect on the release of gonadotropin hormone-releasing hormone (GnRH) from the hypothalamus. GnRH is responsible for triggering the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) from the pituitary gland, which are essential for the development and release of eggs from the ovaries. When GnRH is suppressed, it disrupts the normal hormonal cascade, leading to irregular or absent menstrual cycles.
In addition to affecting the hypothalamus, high cortisol levels can also impact the ovaries directly. Cortisol can interfere with the production and function of estrogen and progesterone, two key hormones involved in the menstrual cycle. This disruption can further contribute to irregularities in the menstrual cycle and may even lead to conditions such as polycystic ovary syndrome (PCOS) or amenorrhea.
#6. OSTEOPOROSIS
In the United States, 8 million women have osteoporosis compared to 2 million men. In the United Kingdom, 21.9% of women compared to 6.7% of men are estimated to suffer from the disease. As you can see, osteoporosis is more of a threat for women.
Cortisol can interfere with the normal process of bone remodeling in women particularly. It can suppress the activity of osteoblasts, which are responsible for bone formation, while promoting the activity of osteoclasts, which break down bone tissue. This imbalance can result in a net loss of bone density over time, leading to osteoporosis.
Additionally, high cortisol levels can affect the absorption and metabolism of calcium, an essential mineral for maintaining bone health. Cortisol can decrease the absorption of calcium from the intestines and increase its excretion through the kidneys. This can further contribute to a decrease in bone density and increase the risk of osteoporosis. It is important to manage stress and maintain healthy cortisol levels to protect bone health.
#7. MUSCLE WEAKNESS
High cortisol levels in women causes muscle weakness by promoting protein breakdown and inhibiting muscle growth. This can lead to a loss of muscle mass and strength. Additionally, cortisol can redistribute fat to the abdominal area, resulting in a bigger belly. It can also lead to a flattening of the buttocks due to the breakdown of muscle tissue in that area. A nightmare for any women looking to build or maintain a healthy, feminine figure!
When cortisol levels are high, the body enters a catabolic state, breaking down muscle protein for energy. This can result in muscle weakness and a decrease in overall muscle mass. The breakdown of muscle protein also releases amino acids, which can be converted into glucose by the liver, leading to increased blood sugar levels.
Furthermore, high cortisol levels can impair the production of growth hormone, which is essential for muscle growth and repair. This further contributes to muscle weakness and loss of muscle mass. Additionally, cortisol can increase the production of enzymes that break down collagen, a protein that provides structure to muscles and connective tissues.
#8. EASY BRUISING
High cortisol levels can cause easy bruising by weakening blood vessels and impairing the body’s ability to repair them. When cortisol levels are elevated, collagen production is reduced, making blood vessels more fragile and prone to damage. Additionally, cortisol can impair the function of platelets, which are responsible for clotting and preventing excessive bleeding. This combination of weakened blood vessels and impaired clotting mechanisms can lead to easy bruising even from minor injuries.
Furthermore, high cortisol levels can also increase inflammation in the body, which can further contribute to easy bruising. Inflammation can weaken blood vessel walls and make them more susceptible to damage. Additionally, inflammation can impair the body’s ability to repair damaged blood vessels, prolonging the healing process and increasing the likelihood of bruising.
#9. SLOW HEALING
High cortisol in women slows down the body’s healing process by suppressing the immune system and reducing inflammation. This can result in delayed wound healing and prolonged recovery times.
As previously mentioned, high cortisol disrupts the balance of other hormones in the body, such as growth hormone and testosterone, which are important for tissue repair and regeneration. Corticosteroids, synthetic versions of cortisol, are often prescribed to reduce inflammation in certain medical conditions. However, prolonged or excessive use of corticosteroids can lead to high cortisol levels and subsequently hinder the body’s healing abilities. It is important to manage stress levels and seek medical advice to maintain a healthy cortisol balance for optimal healing.
#10. INSOMNIA
High cortisol levels can cause insomnia by disrupting the sleep/wake cycle regulated by the pineal gland. The pineal gland produces melatonin, a hormone that helps regulate sleep. When cortisol levels are high, it can interfere with the production of melatonin, leading to difficulty falling asleep or staying asleep.
Additionally, high cortisol levels can increase alertness and arousal, making it harder to relax and fall asleep. Cortisol is released in response to stress, so chronic stress can lead to consistently elevated cortisol levels, further exacerbating insomnia.
To improve sleep and reduce cortisol levels, it is important to manage stress through relaxation techniques, regular exercise, and a healthy lifestyle. Creating a calming bedtime routine and ensuring a comfortable sleep environment can also help promote better sleep.
SOLUTIONS
Unfortunately, there isn’t a magic pill, or a one-step solution that you can take to keep your cortisol levels in check. As most things that apply to living a healthy lifestyle, you will need a well rounded approach and improving your situation won’t happen overnight. Here are some things that you should consider doing to support healthy cortisol levels within the body:
Get enough sleep – aim for 7-9 hours per night to help regulate cortisol levels and promote overall well-being.
Practice stress management techniques like deep breathing, meditation, or yoga to reduce cortisol production.
Engage in regular exercise, such as walking or swimming, to help lower cortisol levels and improve mood.
Eat a balanced diet rich in fruits, vegetables, and whole grains, while limiting processed foods and sugar, which can contribute to cortisol spikes.
Prioritize relaxation and self-care activities, such as taking baths, reading, or listening to music, to help lower cortisol levels and promote a sense of calm.
Limit caffeine intake, as it can stimulate cortisol production and contribute to elevated stress levels.
Maintain a healthy work-life balance to reduce chronic stress and keep cortisol levels in check.
Stay hydrated by drinking enough water throughout the day, as dehydration can increase cortisol levels.
Incorporate stress-reducing supplements like ashwagandha or magnesium into your routine, after consulting with a healthcare professional.
Seek social support from friends, family, or support groups to help manage stress and keep cortisol levels low.
Adrenal fatigue in women and men occurs when the body’s adrenal glands cannot cope with the demands of stress. It is a common health problem that affects millions of people worldwide. It can manifest as a range of symptoms, from fatigue and weakness to low blood pressure and mood swings. Adrenal fatigue is often misdiagnosed due to its vague symptoms, but with proper attention and management, it is treatable.
In this article, we will explore the causes, symptoms, and treatments of adrenal fatigue. We will also go through practical tips to manage stress and prevent adrenal exhaustion. Whether you’re struggling with adrenal fatigue or seeking more knowledge on this topic, this guide will provide you with valuable insights into this health issue.
WHAT IS THE RELATIONSHIP BETWEEN CORTISOL AND THE ADRENAL GLANDS?
Cortisol is produced by the adrenals, and is an important hormone for managing stress levels in the body. During adrenal fatigue, the production of cortisol can become disrupted, leading to a variety of negative effects. Cortisol is necessary for the proper functioning of the body’s stress response system. When it becomes imbalanced, it can lead to fatigue, anxiety, and inflammation.
One of the most significant effects of cortisol disruption in women is its impact on testosterone and estrogen levels. Cortisol and testosterone share a relationship where increased cortisol production may reduce testosterone levels. This, in turn, can lead to decreased sex drive and issues related to fertility. Additionally, cortisol and estrogen also have a complicated relationship. An imbalance between the two can lead to issues that range from mood swings to irregular menstrual cycles.
WHY DOES ADRENAL FATIGUE AFFECT WOMEN MORE THAN MEN?
While both men and women can suffer from adrenal fatigue, the condition affects women more severely. The reason for this is the complex hormonal system that women have. Women go through monthly menstrual cycles and pregnancy, which causes a lot of physical and emotional stress on the body. Moreover, stress from work, relationships, and other aspects of life only add fuel to the fire.
When stress becomes chronic, the adrenals are unable to keep up with the cortisol demand, leading to adrenal fatigue. Adrenal fatigue can cause a wide array of symptoms, including brain fog, insomnia, weight gain, and mood disorders. Women with adrenal fatigue may experience intense sugar cravings, which can lead to obesity and type 2 diabetes. Women with adrenal fatigue may also face acute anxiety and depression, which can significantly affect their daily life.
In conclusion, women are not only susceptible to adrenal fatigue because of their complex hormonal systems, but also because multiple stressors they face in life. It is essential to address the condition early on to avoid long-term complications.
WHAT OTHER HORMONES DO THE ADRENALS PRODUCE?
The adrenal glands in women play a vital role in the production of sexual steroidal hormones. These hormones have a significant impact on their overall health and well-being. The three primary steroidal hormones produced by the adrenal glands are estrogen, testosterone and progesterone.
Estrogen helps to regulate the menstrual cycle, maintain bone density, and keep the skin healthy. On the other hand, testosterone assists with the creation of lean muscle mass, the maintenance of a healthy sex drive, and the production of red blood cells.
Progesterone is a hormone that is responsible for various functions in the body, including maintaining pregnancy, regulating menstrual cycles, and balancing estrogen. Adequate levels of progesterone are essential for fertility and a healthy pregnancy. In instances where there is a problem with adrenal function or progesterone production, symptoms may include menstrual irregularities, fertility issues, and changes in mood and energy levels.
RISK FACTORS
With the decline in the production of estrogen and testosterone, women can experience various health issues. For instance, low levels of estrogen can cause osteoporosis, resulting in an increased risk of fractures. It can also lead to hot flashes, night sweats, vaginal dryness, and mood swings. Similarly, a decrease in testosterone production can lead to muscle weakness, low sex drive, and fatigue. To ensure the proper functioning of adrenal hormones in women, it is essential to maintain a balanced diet, engage in regular exercise, and get adequate rest.
Additionally, stress management is vital as stress can impact the production of these hormones negatively. Several lifestyle changes, such as reducing stress levels, eating a balanced diet, and getting plenty of exercise and rest, can help reduce the risk of developing adrenal-related health issues. With the right support, women can maintain a healthy hormonal balance and improve their health and well-being.
HOW DOES MENOPAUSE AFFECT THE ADRENAL GLANDS?
Menopausal women often suffer from a wide variety of symptoms due to hormonal changes in their bodies. These changes can lead to an imbalance in the production of hormones by the adrenal glands, which can cause further health problems. Hormonal support of the adrenals is essential for menopausal women as it helps in maintaining a balanced hormonal level and combats the symptoms of menopause.
The adrenal glands are responsible for the production of adrenal hormones, including cortisol, which helps in managing stress levels in the body. During menopause, the levels of cortisol in the body can drop significantly, leading to a variety of unpleasant symptoms such as anxiety, fatigue, and depression. Hormonal support of the adrenals can help in regulating cortisol levels in the body, which, in turn, can alleviate the symptoms of menopause.
Apart from cortisol, the adrenal glands also produce other hormones such as DHEA, which plays a crucial role in maintaining bone density in the body. During menopause, the levels of DHEA can decrease, which can lead to a higher risk of osteoporosis. Hormonal support of the adrenals can help in keeping the levels of DHEA at a healthy level, thereby reducing the risk of bone loss and increasing bone density. Hence, Hormonal support of the adrenals is critical for menopausal women to maintain overall health and well-being.
WHAT ARE THE BEST WAYS TO CURE ADRENAL FATIGUE IN WOMEN?
Fortunately, there are several lifestyle changes that women can make to help cure adrenal fatigue. Here are six things that women can do to cure adrenal fatigue:
Get enough sleep: Women who suffer from adrenal fatigue should make sure to get enough sleep each night. Aim for 7-9 hours of quality sleep per night.
Manage stress levels: High levels of chronic stress can exacerbate adrenal fatigue. Women should find ways to manage their stress levels, such as through meditation, deep breathing exercises, or yoga.
Exercise regularly: Exercise is a great way to reduce stress levels and improve overall health. Women should aim for at least 30 minutes of moderate exercise per day.
Eat a balanced diet: A balanced diet that is rich in nutrients is essential for curing adrenal fatigue. Women should focus on eating plenty of fruits, vegetables, and lean proteins.
Limit caffeine and sugar intake: Caffeine and sugar can disrupt hormone levels and exacerbate adrenal fatigue. Women should aim to limit their intake of these substances.
Take supplements: Some supplements, such as vitamin C, B vitamins, and magnesium, can help reduce symptoms of adrenal fatigue. Women should talk to their doctor about which supplements may be right for them.
WHAT ARE THE BEST SUPPLEMENTS FOR WOMEN TO TAKE FOR ADRENAL SUPPORT?
The following supplements are some of the best that women can take to help cure adrenal fatigue.
Ashwagandha: This herb has been shown to reduce cortisol levels, which helps to manage stress and fatigue associated with adrenal fatigue. Additionally, ashwagandha has been found to improve sleep quality and reduce anxiety, both of which are common symptoms of adrenal fatigue.
Magnesium: Magnesium is an essential mineral that has been found to help lower cortisol levels and improve energy levels. It can also help to improve sleep, reduce anxiety, and regulate blood sugar levels, all of which are important for managing adrenal fatigue.
Vitamin C: Adequate vitamin C intake is crucial for adrenal health. This vitamin is involved in the production of cortisol and can help to reduce stress levels in the body. It is also a powerful antioxidant that can help to protect the adrenal glands from damage caused by free radicals.
B-complex vitamins: B-vitamins are involved in energy production and play a critical role in adrenal function. Supplementing with a B-complex vitamin can help to improve mood, reduce fatigue, and enhance mental clarity, all of which can alleviate adrenal fatigue symptoms. By including these supplements in a healthy diet and lifestyle, women can support their adrenal health and combat the symptoms of adrenal fatigue. It is always important to consult with a healthcare professional before starting any new supplement regimen.
Before identifying the best bootybuilding exercises, we must gain an understanding of the booty and it’s abilities.
WHAT IS BOOTYBUILDING?
Bootybuilding is a form of exercise that is designed to develop and strengthen the gluteus muscles – located in the buttocks. Bootybuilding is an exercise regime that can be enjoyed by anyone looking to build a more defined backside. This training style relies on a combination of strength exercises, with a focus on targeting the muscles in the glutes. Some of the most popular bootybuilding exercises include squats, deadlifts, lunges, and hip thrusts, with a range of variations to help target specific areas. The end result is a toned, firm, and lifted backside that accentuates an individual’s figure and boosts their self-confidence.
Photo: One year comparison from a former client named Kimmy, proving that dramatic changes can be made with the right approach.
WHICH MUSCLES MAKE UP THE GLUTES?
There are three main muscles in the glutes: gluteus maximus, gluteus medius, and gluteus minimus. Each muscle has a unique function and is responsible for specific movements.
The gluteus maximus is the largest muscle in the gluteal region and extends from the pelvis to the thigh bone. It is primarily responsible for hip extension – moving the thigh bone backward while walking, running and jumping. It also provides stability and support when standing upright.
The gluteus medius muscle is located on the outer surface of the pelvis and helps to stabilize the hip joint. This muscle is responsible for hip abduction, which involves moving the thigh bone outward from the body. Gluteus medius works with gluteus minimus and other muscles in the hip region to maintain balance and prevent the pelvis from tilting.
The gluteus minimus muscle is located underneath gluteus medius. It is responsible for hip abduction and internal rotation. This muscle works in tandem with gluteus medius to stabilize the pelvis and maintain balance while running, walking or jumping. Additionally, the gluteus minimus has a crucial role in maintaining posture and preventing injuries in the hip region.
WHAT ARE THE MAIN CAUSES OF A FLAT BOOTY?
A flat booty can be caused by several factors. One of the most common causes is genetics. Some people are born with a flatter butt due to their genetics, and this can be challenging to change with training alone. Nevertheless, a lot can be done to add muscle mass when using the best bootybuilding exercises.
Lifestyle and weight changes can also impact the size and shape of the butt. A sedentary lifestyle, lack of exercise, and poor diet can lead to a lack of tone and definition in the glutes.
Another cause of a flat booty is age. As we get older, our muscles naturally weaken and lose mass. This can lead to a flatter, sagging butt. Hormonal changes that occur with age can also impact the size and shape of the butt. For women, menopause can cause a decrease in estrogen, leading to a loss of muscle tone and fullness in the buttocks.
Injuries or medical conditions can also cause a flat booty. Injuries such as hip fractures or surgeries like a hip replacement can weaken the muscles in the butt and lead to a flatter appearance. Medical conditions like multiple sclerosis or muscular dystrophy can also impact the muscles in the buttocks, leading to a loss of definition and shape.
WHAT ARE THE BEST BOOTYBUILDING EXERCISES?
DEEP SQUATS
HOW TO ENGAGE GLUTES WHILE SQUATTING WITH PERFECT FORM
Engaging the gluteus maximus while performing squats is essential for developing a strong and shapely booty.
To do so, it is important to maintain proper form throughout the exercise. Here’s how to engage your glutes while squatting with good form:
Start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Place a barbell behind your neck and rest it on your shoulders.
Lower your body by bending at the knees and hips. Make sure your knees track in line with your toes, and your thighs are parallel to the ground.
As you exhale, push through your heels and contract your glutes while standing up to the starting position.
Focus on squeezing your butt muscles at the top of the movement to engage the gluteus maximus.
Repeat for desired reps, maintaining proper form throughout the set.Remember to always use proper form when squatting, avoid rounding your back, and keep your core tight. With practice, you’ll be able to engage your glutes fully, resulting in a more substantial, defined booty.
HIP THRUSTS
Hip thrusts are a valuable exercise that can help you build stronger glutes and improve your overall posture. Here’s how to do hip thrusts with proper form:
Begin by sitting on the ground with your back against a bench or a box. Your feet should be placed flat on the ground.
Roll a padded barbell over your pelvis and hold it with your hands on the sides of the bar. Alternatively, you can use a resistance band placed around your hips to provide resistance.
Activate your glutes and core muscles and lift your hips off the ground, keeping your back straight and your chin tucked. Be sure to push through your heels and keep your knees in line with your hips.
Pause briefly at the top of the move before slowly lowering your hips back to the ground. This completes one rep.
Repeat the movement for 10-12 reps, performing two to three sets, while keeping your form in check by keeping your core braced, and shoulders on the bench or box. By following these steps, you can perform hip thrusts with proper form, which will lead to improved glute activation and overall body strength.
ROMANIAN DEADLIFTS
Engaging the glutes while performing a Romanian deadlift is crucial to ensuring proper form and maximizing the benefits of the exercise. Here are some steps to help you engage your glutes while performing a Romanian deadlift with proper form:
Start by standing with your feet shoulder-width apart, with your toes pointing straight ahead. Hold the barbell with an overhand grip, keeping your arms extended and your back flat.
Engage your core and begin to lower the bar by hinging forward at the hips, while keeping your back straight. Your knees should be slightly bent, and the bar should travel down your legs to just below your knees.
Engage your glutes as you begin to lift the bar back up, keeping your back straight and your gaze forward. Focus on squeezing your glutes at the top of the movement, which will help you to maintain proper form and avoid placing unnecessary stress on your lower back.
Remember to exhale as you lift the weight, and inhale as you lower the weight. Repeat this movement for the desired number of reps. By following these steps, you can engage your glutes and ensure proper form as you perform a Romanian deadlift, which will help you maximize the benefits of the exercise and avoid injury.
SINGLE LEG HYPEREXTENSION WITH LATERAL HIP ROTATION
Single leg cable extensions with lateral hip rotation are a great exercise to strengthen the glutes and improve hip mobility. To perform this exercise with proper form, follow these steps:
Begin by attaching an ankle strap to a low cable machine and standing parallel to the machine. Attach the ankle strap to your right ankle.
Stand on your left leg and keep your knee slightly bent.
Slowly extend your right leg backward while keeping your knee straight. Make sure to engage your glutes throughout the entire movement and avoid bending forward.
Rotate your right hip outward as you reach the end of the extension.
Slowly lower your right leg back to the starting position and repeat for the desired number of repetitions.
Repeat the exercise on the other side by attaching the ankle strap to your left ankle and standing on your right leg instead. Remember to maintain proper form throughout the exercise, avoid swinging your leg, and keep your core muscles engaged. Start with a light weight and gradually increase as you get stronger.
Steady-state cardio (SSC) and high-intensity interval training (HIIT) are two very different types of exercise. While SSC is typically done at a moderate level of intensity for an extended period of time, HIIT involves bursts of high-intensity exercise followed by periods of rest or low-intensity exercise.
So, which one is better? The answer actually depends on your fitness goals and personal preferences.
However, here are some factors to consider when comparing steady-state cardio to HIIT:
Time Efficiency
HIIT typically takes less time to complete than steady-state cardio because of the high-intensity bursts that are involved. In fact, research has shown that just 15-20 minutes of HIIT can produce similar results to 45-60 minutes of steady-state cardio. Therefore, if you are short on time, HIIT may be the better choice for you.
Caloric Burn
HIIT has been shown to burn more calories in a shorter amount of time than steady-state cardio. This is because the high-intensity bursts increase your metabolism and keep it elevated throughout the day. HIIT also depletes glycogen stores in the muscles quicker than SSC, making it easier to achieve thermogenesis (burning of fat). However, steady-state cardio is still effective for burning calories and can be a great option for those who enjoy longer, more relaxing workouts.
Cardiovascular Health
Both types of exercise are great for improving cardiovascular health. However, SSC is typically better for increasing endurance and cardiovascular capacity, while HIIT is better for improving overall cardiovascular function and reducing the risk of heart disease.
Muscle Building
HIIT is great for building lean muscle mass, as it involves strength-training exercises in addition to cardio. Steady-state cardio, on the other hand, can actually break down muscle mass if done for too long or too frequently. Visualise, and compare the physiques of marathon runners v. 100 meter sprinters. The difference in overall muscle mass speaks for itself.
Injury Risk
HIIT can be more intense and may pose a higher risk of injury if not done properly. Steady-state cardio, while still requiring proper form and technique, is generally lower impact and less likely to cause injury.
In conclusion, both steady-state cardio and HIIT are effective forms of exercise that offer different benefits. Ultimately, the best choice for you will depend on your individual goals and preferences. Mixing both types of exercise into your workout routine is also a great option to get the best of both worlds.
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