Yes, Adults Benefit From A Sleep Routine Too!

Yes, Adults Benefit From A Sleep Routine Too!

It was a long day at work. It was stressful. You snapped at a few of your co-workers! You are replaying it all on your mind on your drive home.


Then on top of that you come home with even more of a workload of tasks to complete. Why do we need to eat!...lol


You are finally ready to lay down, but your mind is racing. So you turn on the TV to hopefully fall asleep and forget about your day. 


Instead, you find yourself just staring at it blankly. Sleep does not come to you until 1am and you have to be up and at ‘em by 7am...ekks! 


This is the story, or close to it every night. All you want to do is get a good night's rest and yet you seem to be missing out on it. 


You either cannot get to sleep or stay asleep. Either way you are feeling fatigued and lethargic throughout the day. 


This HAS to STOP!!


I agree with you...it does! Have you considered creating a sleep routine? 


I promise you it is not just for children. 


Creating a routine before bed helps you unwind and close out the day. Once you are relaxed and ready for bed, it will make it so much easier to drift off to dreamland. 


There are many studies out that have found the importance of a sleep routine in children. They show improvement in their overall mood. 


Remember those outbursts you had with your co-workers...yep a sleep routine may help keep those stressors in check! 


In this day in age, we all could use a little support with our mental and emotional responses. No one needs built up stress and anxiety before we go to bed. 


So what does a bedtime routine look like? It can really be what you make of it. Just doing the things to get ready for bed anywhere between 20 minutes to an hour. 


I personally take an hour for my routine. 


In my routine is gratitude journaling. More on that in the video below...




Try to keep to the same time every night. Though some of us may have a job where some evenings that just does not happen. That is okay! Your body will respond to your routine once it recognizes the established pattern. 


No matter when you establish your routine for or what your routine looks like...make it suit you and your needs to relax and unwind at night. What is in the routine is not as important as just establishing one. 


If you found this of value, and you are looking for more steps to create better sleep, then I have a course that may be of more service to you. Creating Better Sleep has such an impact on so much on our day to day. Whether you are talking about health, emotions, having more energy or focus. 


No matter what you choose, creating a bedtime routine is one of the core pieces to help you get the good night’s sleep you are dreaming of. 


Sweet dreams, 

Terra

6 Reason To Improve You Sleep As Part of Your PCOS Care

6 Reason To Improve You Sleep As Part of Your PCOS Care

You finally fell asleep! It is a miracle...until you wake. The clock says 1 am and now you cannot get back to sleep. Your mind starts to wonder and then before you know it, it is now 4 am.


I got to tell you, this is something that for many years, I would struggle with. Maybe you are in the same boat now. 


It took me putting in multiple changes over time to work on finally getting to sleep and then by happy accident figuring out how to stay asleep. 


Though many of us never really take working on this area very seriously. In fact, it is not uncommon to have people say things like...I will sleep when I am dead.


Well not getting good quality sleep will most definitely help you get closer to that final breath if you do not address it. 


For PCOS women, it is an even bigger piece to helping us in our thriving with PCOS journey. So here are some reasons to consider focusing on better sleep as part of your PCOS management and care: 



  1. Weight Reduction: Leptin levels (your satiety hormone) balance out and ghrelin (hunger hormone) decreases with quality and proper amount of sleep.


  1. Mood Improvement: adequate sleep helps with your response to stress as well as mood and emotion management.


  1. Inflammation Reduction: with quality sleep, you have less inflammation, which leads to overall better gut health. If you have issues like IBS on top of PCOS, you will really appreciate the benefits of better sleep. 


  1. Decreased Blood Pressure: By getting better sleep you will decrease your risk of developing hypertension and thereby improving your overall heart health. 


  1. Hormone Balance...including insulin: listen to the quick video, the first few minutes touch base on this area



  1. Decrease Carb Cravings: Better sleep helps support your insulin levels. When you have balanced insulin levels, your cravings for quick sources of energy (aka carbs) are more balanced rather than out of control.



All reasons, for me at least, that I found to be very true in my healing journey. Again things that were never really discussed when working to improve my PCOS symptoms. 


Hopefully this is not you, nor does it have to be. If better sleep is a goal of yours for your health journey, then I have a course that you will find of service to you. 


It is steps to help you get started down the path of creating better sleep for yourself.


Looking forward to seeing your sleep improve! 


Wishing you Better Sleep, 


Terra 

To Spearmint or Not To Spearmint...PCOS

To Spearmint or Not To Spearmint...PCOS

Spearmint, it is more than just a flavor of chewing gum!


If you have symptoms of hiruastum or other male hormone related issues, you may have looked into spearmint capsule, tea, or oil.


Not long ago, in quite a few PCOS communities on social media, the question of spearmint causing increased facial hair growth became a popular subject. 


It was based off of a post in Reddit from a few years back. Here is that post. I was curious as to where the information was coming from, so I dug into the rabbit whole. 


Here are the few points from the Reddit post that stuck out to me and what I was able to find through medical texts, pub med, and google scholar. 


  1. High Androgens can be caused by too much estrogen.

I did not find any information in any medical resource that leads me to believe this happens. In women, testosterone is converted into estradiol. When our bodies make too much testosterone, our bodies cannot keep up with it and symptoms arise. However, estradiol does not create more testosterone.


  1. Dosing: There was reference to dosing at 1000mg and the amount in a tea bag. 

In my research, what I am finding as a good dosing is 500 mg per day. Which works out great for when you are taking the capsule form. However you may notice that tea bags could have as much as 1500mg. Keep in mind that you are not ingesting that amount of spearmint when drinking tea. Plus you could steep a tea bag at least one more time if not more than that. When drinking tea, the suggested amount is a 250 ml cup 2 times a day.


  1. Spearmint raises LH (Lutenizing Hormone) which raises androgens.

There are three studies on spearmint that are commonly referenced by Ataabadi, et.Grant, and Akdogan. The overall consistency in these studies show reduced testosterone (free levels more specifically), and increased levels in LH, FSH (follicle stimulating hormone), and estradiol. Here is the good and some thought that come to mind with that information:

  1. If estradiol rises, our uterine lining thickens. You may want to look into counterbalancing this with bioidentical progesterone as many of us have low in this hormone. 

  2. Estradiol helps with insulin resistance.

  3. Having LH and FSH is rise together in a balanced ratio and stay within normal range, this is a non issue

  4. If your LH and FSH is not a balanced ratio (2:1 or more) then having a rise in both of these does not help fix one of your issues. It may in fact, exacerbate it. This ratio balance has the potential to play a role in androgen elevation.

  5. Not all androgens (testosterone, androstenedione, DHEA, DHEAS, and DHT) are not shown to be reduced with spearmint

  6. Truly more research needs to be completed with longer testing periods to see what spearmint is doing to the body on a longer term basis. Especially since hair grow cycles are longer than the testing in these studies. 



Here are a few other items that many also play a factor in negative outcomes:

  1. Quality or purity of the supplements or tea that was used. Whatever was sprayed or used to fertilize the plants used to create the supplement or tea may play a role in the outcomes people are seeing. 

  2. What other things are they doing and taking along with their spearmint. Many women with PCOS make lifestyle changes to help with management as well as take medications or other supplements. These other items or lack thereof could also play a role in their results.


At the end of the day, our PCOS is different from the girl next door. So before just grabbing for a supplement, make sure it is a good fit for you and your PCOS. What works well for one or a few, may not work for you. 


Wishing you well on your PCOS journey,


Terra

The Mightiness of Progesterone

The Mightiness of Progesterone

I can remember a time in my life when I would ask myself, “When was my last period?” Which is pretty common when your body is not ovulating. Naturally going to the doctor to fix this problem is something I did. 


Unfortunately the problems began to continue from there. This is what happens when what you are taking is not the real deal. I had to change what I was getting in those pills and here is why: 




So like I said the problems I had began to develop into something more. I wish I knew then, what I know now. There is a big improvement when I made the switch to natural progesterone from synthetic progestin. 


Let’s compare the differences: 


I wanted nothing more than to sleep during the afternoon. I would curl up on the couch with a comfy blanket, turn on a movie I had watched a million times, and nap. 


Even now that sounds like an amazing idea! Luckily, I do not feel like I need to do that any more.


When you are taking progestin based products, adrenal fatigue is a common issue. Since making the switch, my energy levels began to improve and napping was no longer a necessity to make it through the day.


When I would have a period, they would be crazy heavy and miserable. I would go through so much famine product and have to do laundry often. 


While both are great for this, natural progesterone does it just a bit better.


Oh and of course...my mood would be unreal. I honestly had to go to counseling to adjust my attitude and as well as work on my depression. 


One thing progestin does not do well is help with your mood. In fact, it is linked with progressing mood disorders. 


Progesterone on the other hand has been such a blessing for me in this area. It is a promoter of good mood and also better sleep. Also when you sleep better, you are in a better mood. The two go hand in hand. 


Other benefits that you may gain from natural progesterone is it supports the cardiovascular system, nourishes hair and skin, supports breast tissue, and helps build muscle and bones. 


Natural progesterone for the win!


Now the trick is, how to get your hands on this stuff?


The first place to focus is getting your body back to naturally ovulating. I know this sounds tricky. 


This can be done when you address the underlying issues that are keeping you from ovulating. For many PCOS women this is easier said than done, but it can be done with lifestyle changes, I promise. 


The second piece to help support you while you are working on the above is to get micronized or bioidentical progesterone.


This comes in the form of creams, serums, and capsules.


Ready to switch to natural progesterone? We discuss this and more in the Thriving with PCOS community on Facebook.  Come join us in taking the steps to acquire natural progesterone for yourself. 


See You There, 


Terra 

PCOS Food Confusion

PCOS Food Confusion

There is so much advice out there am I right?


This person says give up dairy and gluten. The next says Keto. Another says eat Paleo. Go low carb. Or, kick all of those ideas to the curb and Intuitively Eat. Oh and do not forget to Intermittent Fast while doing all of this!


Which one do you do? Which one will work? Well the answer is they all work, but which one will work best for you. That is the key! 


What worked for Sussie may not work for Samantha. We all have different types of PCOS, mental relationships with food, and dietary limitations.


This is why I am actually going to throw another idea into the ring of suggestions. Why am I doing this to you? Because it has been the most helpful tool in figuring out how to clean up the way my family eats and it helped me find foods that do not serve my body. 


See if I were to do traditional Keto, my body would be in a world of hurt! I would conclude that the bloating and constipation I would experience would be enough reason for me to count that as a failure and quit. 


If I went all Paleo, I would miss out on great fiber sources from legumes. I love green beans cooked in bacon you all, so that would be tough for me. Plus I make fantastic black bean brownies!


While I do believe there is something to the intuitive eating, just because I am craving that lasagna in front of me does not mean I should eat it because I am feeling it. I know my body does not do well with both gluten and dairy. 


I do not believe followers of this style are saying eat things that do not serve you. They are just trying to rebuild a positive relationship with food. I am always down for that. 


I just know for me, I have to have ground rules. For me, those Cheetos and Soda will never be on the menu! However, if I eat a couple of potato chips, I will not hate myself later.


Lastly, I am a fan of intermittent fasting. Though I know it is not for everyone. 


I always suggest to people to take baby steps. Also if your body is telling you to eat that breakfast or dinner (depending on when you start and end your time off from eating), then you should probably eat at least something. 


So why Whole 30? This video will break it down for you.




Does this sound like something you would be interested in? Would you like to test this out? 


I am doing a trial run of Whole 30 which will be turned into a bigger challenge in August. Let’s test the waters together and see if this is doable for you. 


Let's connect and I will send you a guide with reasons why Whole 30 is a critical tool to your PCOS journey. 


Most importantly, I will also get you hooked up with a group to help support you through this process. Support is important when making potential lifestyle shifts.


Are you in? 


Terra

 
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