A PreMenstrual Disorder Perspective Podcast to help women know that health is personal and possible. Like, share, and subscribe for more. @adagiofit on IG
***Note: these thoughts are in no way to replace your physician. If you have questions, please consult your doctor and professionals for direction before you make any changes in your health. I am not a doctor, just a coach. Also, these podcast may contain information that is sensitive in nature and might be triggering. Please listen with caution. Thank you.***
Dizziness is a common symptom that can affect people of all ages. It can be caused by a number of things, including changes in hormones.
Hormones are chemical messengers that travel throughout the body and control a variety of functions, including mood, sleep, and reproduction.
The primary reason for dizziness before your period is due to hormonal changes. Estrogen rises twice during the menstrual cycle — once during the follicular phase and once during the luteal phase. Since one rise in estrogen occurs directly before menstruation, this tends to be the time when you experience dizziness.
As estrogen levels fluctuate, this can affect blood glucose levels. As glucose levels rise and fall, the body’s cells may not receive a steady supply of energy, which can lead to fatigue and dizziness.
Estrogen plays a role in maintaining balance and coordination. When estrogen levels decline, it can affect the way the brain and inner ear communicate, which can lead to dizziness.
Progesterone – Higher blood pressure may cause dizziness. Research suggests that progesterone, which rises in the second half of the menstrual cycle before a period, may change blood pressure.
The prostaglandins are a group of lipids made at sites of tissue damage or infection that are involved in dealing with injury and illness. They control processes such as inflammation, blood flow, the formation of blood clots and the induction of labour.
Anemia, loss of blood
Other symptoms of low estrogen that can contribute to dizziness include:
Hot flashes
Night sweats
Fatigue
Headaches
Anxiety
Depression
There are a number of things you can do to help manage dizziness including:
Get regular exercise. Exercise can help improve balance and coordination.
Avoid caffeine and alcohol. These substances can worsen dizziness.
Get enough sleep. Sleep is important for overall health and well-being, including balance and coordination.
Drink plenty of fluids. Dehydration can contribute to dizziness.
Eat a healthy diet. A healthy diet can help improve overall health and well-being, including balance and coordination.
Wear comfortable shoes. Shoes that fit well can help improve balance.
Use a cane or walker if needed. A cane or walker can help you feel more stable and secure.
If you experience dizziness, sit or lie down until it passes. Do not drive or operate machinery if you are dizzy.
If you are concerned about dizziness, talk to your doctor. They can help you determine the cause of your dizziness and recommend treatment options.
In addition to the above, there are a number of medications that can be used to treat dizziness. These medications work by affecting the way the brain and inner ear communicate.
If you are experiencing dizziness, it is important to see a doctor to determine the cause of your dizziness and get the appropriate treatment.
Today, we’ll talk about how to keep your female hormones in harmony.
There are a number of things you can do:
Eating a healthy diet. A healthy diet is important for overall health and well-being, and it’s especially important for keeping your hormones in balance. Make sure to eat plenty of fruits, vegetables, and whole grains. These foods are rich in nutrients that support hormone health.
Getting regular exercise. Exercise is another important way to keep your hormones in balance. Exercise helps to regulate the production of hormones, and it can also help to reduce stress levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Managing stress. Stress can have a negative impact on hormone levels. If you’re feeling stressed, try to find ways to relax and de-stress. Exercise, yoga, and meditation are all great ways to manage stress.
Getting enough sleep. Sleep is essential for hormone production and regulation. Aim for 7-8 hours of sleep each night.
Avoiding toxins. Toxins, such as those found in cigarette smoke, alcohol, and processed foods, can disrupt hormone balance. If you want to keep your hormones in balance, it’s important to avoid these toxins.
Here are some of the most common symptoms of hormone imbalance:
Irregular periods
Heavy or light periods
Painful periods
Hot flashes
Night sweats
Vaginal dryness
Fatigue
Mood swings
Anxiety
Depression
Weight gain or loss
Hair loss
Skin problems
Sleep problems
Sexual problems
If you are experiencing any of these symptoms, talk to your doctor. They can help you to identify the cause of your symptoms and recommend treatment options.
Here are some of the most common causes of hormone levels to be in dissonance:
Age: Hormone levels naturally decline as we age.
Stress: Stress can disrupt hormone production and regulation.
Diet: A diet that is high in processed foods, sugar, and unhealthy fats can contribute to hormone imbalance.
Lack of exercise: Exercise helps to regulate hormone production.
Medical conditions: Certain medical conditions, such as thyroid problems, can cause hormone imbalance.
Medications: Some medications, such as birth control pills, can disrupt hormone balance.
If you are concerned about your hormone levels, talk to your doctor. They can order blood tests to measure your hormone levels and help you to determine the cause of your symptoms. Remember that hormone testing is a one time thing but female bodies are in constant flux with hormone levels in your body.
One on One coaching and small group coaching sessions are starting to open up. Reach out for a free consultation to get started working on your health.
Listen to the audio version at the bottom of the page or watch here.
A circadian rhythm is a roughly 24-hour cycle in physiology and behavior that repeats daily. These rhythms are endogenous, as they are generated by a biological clock, and they tend to have near-24-hour periods. They are found in plants, animals, fungi, and cyanobacteria.
The circadian rhythm is a natural process that helps organisms to anticipate and prepare for regular changes in their environment. For example, plants open their leaves during the day and close them at night, and animals are more active during the day and sleep at night.
The circadian rhythm is controlled by a master clock in the brain, called the suprachiasmatic nucleus (SCN). The SCN receives input from the eyes, which allow it to track the day-night cycle. The SCN then sends signals to other parts of the body, which coordinate the body’s circadian rhythms.
Circadian rhythms are important for maintaining health and well-being. When the circadian rhythm is out of sync with the environment, it can lead to problems such as jet lag, insomnia, and seasonal affective disorder.
There are a number of things you can do to help keep your circadian rhythm in sync. These include:
Getting regular exposure to sunlight. Sunlight helps to regulate the SCN and keep your circadian rhythm on track.
Going to bed and waking up at the same time each day, even on weekends. This helps to keep your body’s internal clock in sync with the 24-hour day.
Avoiding caffeine and alcohol. Caffeine and alcohol can disrupt sleep and make it harder to fall asleep at night.
Creating a relaxing bedtime routine. A relaxing bedtime routine can help you to wind down and fall asleep more easily.
An infradian rhythm is a biological rhythm that has a period longer than 24 hours. The most well-known example of an infradian rhythm is the menstrual cycle, which lasts for about 28 days. Other examples include seasonal affective disorder, which can occur during the winter months, and hibernation, which some animals do during the winter.
Infradian rhythms are controlled by the body’s internal clock, which is located in the hypothalamus. The hypothalamus is a small region of the brain that is responsible for many important functions, including regulating body temperature, sleep, and appetite.
The body’s internal clock is influenced by a number of factors, including light, food, and exercise. When these factors are consistent, the body’s internal clock keeps a regular rhythm. However, when these factors are disrupted, the body’s internal clock can become out of sync. This can lead to problems such as jet lag, insomnia, and seasonal affective disorder.
There are a number of things you can do to help regulate your body’s internal clock. These include:
Getting regular exposure to sunlight. Sunlight helps to regulate the body’s production of melatonin, a hormone that helps to regulate sleep.
Eating a healthy diet. A healthy diet can help to keep your body’s metabolism running smoothly.
Getting enough exercise. Exercise helps to promote the production of endorphins, which have mood-boosting effects.
Avoiding caffeine and alcohol. Caffeine and alcohol can disrupt the body’s sleep-wake cycle.
Creating a relaxing bedtime routine. A relaxing bedtime routine can help you to wind down and fall asleep more easily.
Listen to the audio version at the bottom of the page or watch here.
In this episode, we’ll talk about what the menstrual cycle is, what happens during each phase of the cycle, and how to track your cycle. We’ll also discuss some of the common myths and misconceptions about the menstrual cycle.
So what is the menstrual cycle? The menstrual cycle is a monthly process that prepares the body for pregnancy. It starts on the first day of your period and ends on the day before your next period starts. The average menstrual cycle is 28 days long, but it can vary from woman to woman.
49% of our population is female and 25% of the population bleeds but that 49% all have the same female biochemistry of hormones. Meaning higher estrogen and progesterone (along with some other minor hormones) than male counterparts.
Everyone has someone who has female biochemistry in their lives. It is important to understand that a female is always changing and not more constant in daily hormone levels as men.
The menstrual cycle is divided into four phases:
The follicular phase: This is the first phase of the menstrual cycle. It starts on the first day of your period and ends when you ovulate. During this phase, the body prepares for ovulation by producing estrogen and progesterone.
The ovulation phase: This is the middle phase of the menstrual cycle. It starts when you ovulate and ends when your period starts. During this phase, the egg is released from the ovary and travels down the fallopian tube.
The luteal phase: This is the third phase of the menstrual cycle. It starts after ovulation and ends when your period starts. During this phase, the body prepares for the possibility of pregnancy by producing progesterone.
The menstrual phase: This is the last phase of the menstrual cycle. It starts when your period starts and ends on the first day of your next period. During this phase, the body sheds the lining of the uterus.
There are many different ways to track your menstrual cycle. You can use a period tracker app, a calendar, or even a simple notebook. Tracking your cycle can help you to understand your body better and identify any patterns in your cycle.
There are many common myths and misconceptions about the menstrual cycle. Some people believe that women are “unclean” during their period. This is not true. Women are just as clean during their period as they are any other time of the month.
Other people believe that women can’t get pregnant during their period. This is also not true. While it is less likely to get pregnant during your period, it is still possible.
Finally, and one of the biggest I see is that people believe the menstrual cycle is just during the bleed of 7 days but it is ALL the TIME!!!
The menstrual cycle is a natural process that is a part of being a woman. There is nothing to be ashamed of about your period. If you have any questions or concerns about your menstrual cycle, talk to your doctor.
A new project for me! I am coming back to a full podcast! It will always be a work in progress but I have felt this is what I need to do. So hang in there with me on this wild ride as I learn the ropes.
Premenstrual disorders are a group of symptoms that can occur in the week or two before a woman’s period. These symptoms can range from mild to severe, and they can interfere with a woman’s daily life.
The most common premenstrual disorder is premenstrual syndrome (PMS). PMS is a condition that affects about 80% of women. Symptoms of PMS can include:
Mood swings
Irritability
Fatigue
Breast tenderness
Food cravings
Headaches
Bloating
Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS. PMDD affects about 2-10% of women. Symptoms of PMDD can include:
Severe mood swings
Anxiety
Depression
Panic attacks
Suicidal thoughts
Difficulty concentrating
Fatigue
Insomnia
Food cravings
Abdominal pain
Bloating
What is PME?
PME is a condition that occurs when hormone changes during menstruation worsen the experience of a pre-existing disorder – like depressive disorder or generalized anxiety disorder. Rather than causing new symptoms, PME makes existing symptoms worse.
What causes premenstrual disorders?
The exact cause of premenstrual disorders is unknown. However, it is thought that they may be caused by a combination of hormonal changes, stress, and lifestyle factors.
How are premenstrual disorders treated?
There is no cure for premenstrual disorders, but there are treatments that can help to manage the symptoms. Treatment options include:
Lifestyle changes: These include getting regular exercise, eating a healthy diet, and getting enough sleep.
Medication: There are several medications that can be used to treat premenstrual disorders. These include antidepressants, anti-anxiety medications, and pain relievers.
Talk therapy: Talk therapy can help women to cope with the emotional symptoms of premenstrual disorders.
What can women do to help themselves?
There are several things that women can do to help themselves manage premenstrual disorders. These include:
Keeping a journal: This can help women to track their symptoms and identify triggers.
Avoiding caffeine and alcohol: These substances can worsen premenstrual symptoms.
Getting regular exercise: Exercise can help to improve mood and reduce stress.
Eating a healthy diet: A healthy diet can help to regulate hormones and reduce symptoms.
Getting enough sleep: Sleep is essential for emotional and physical health.
Talking to a doctor: If you are experiencing severe premenstrual symptoms, it is important to talk to your doctor. They can help you to develop a treatment plan that is right for you.
Conclusion:
Premenstrual disorders are a common problem that can have a significant impact on women’s lives. However, there are treatments available that can help to manage the symptoms. If you are experiencing premenstrual symptoms, it is important to talk to your doctor so that you can get the help you need.
My hope is to educate and impact lives to show that optimal health with hormone disorders is possible. I’m hopeful you learned more about your body and were inspired to make some changes in your health. Also, If you know someone who might benefit from this information and these ideas, please share this podcast and send people to the adagio fit website and Instagram where there are more resources, past podcast episodes, and the ability to coach with me.
We all need motivation when it comes to physical fitness. Personal trainers are able to provide you with workout routines, weight loss coaching, and mental support to achieve your health goals.
Personal Training can Help you reach your goals
We can all use a little motivational boost every now and then, especially when it comes to personal fitness goals. Since physical fitness can be challenging, requiring us to push past boundaries and endure uncomfortable exercise that can be hard to pursue every single day, personal trainers are critically important to achieving fitness goals, weight loss, and overall balanced life.
As your personal fitness routine planner and support system, personal trainers embody everything you need to finally make a change in your life.
Here are 4 reasons you need a personal trainer:
Mental and Physical Support:
“Mind over matter.” We all know that fitness is strongly related to a mental component, more so than a physical component. Your mind is the deciding factor if you are going to push through a routine or not. Personal trainers will cheer you on and force you to push past those voices telling you “that you can’t do it.” They’ll keep you motivated and check in with you, helping to make fitness part of your habitual routine.
Certified Safe Training Routines:
We can become easily bored with the exact same cardio exercises every single day. Who wants to go on the same run, every single morning? Personal trainers are tasked with coming up with creative routines that are based on your body, goals, and capabilities, so you don’t have to worry about curating your own fitness moves. You simply get to step back and let the professionals handle the activity.
Proper Form:
Thousands of people every single year will end up in a doctor’s office from a fitness injury. There is a lot that goes into proper form when weights are concerned, which is why it can be highly dangerous to pursue this kind of exercise without professional oversight. Personal trainers will correct your form, over and over again, until your body grows accustomed to doing things the right way.
Weight Loss Coaching:
Personal trainers know more than just fitness routines; they know a thing or two about nutrition. They will teach you about macronutrients, as well as help weigh you, encouraging you to stick with your weight loss routine. It’s an all-in-one, personal coaching solution.
If you’re ready to live a fit life and maintain a fitness routine that is right for you, your body, and your weight loss goals, let’s set up a consultation call. In our call we will chat about your goals and make sure we are the right fit (usually we are!). Then, I create customized fitness and weight loss or build plans that will provide you with tangible results in just a few weeks. It’s time to make a commitment to your body and your health, and it starts today
These tools are taken from Emiliya Zhivotovskaya. I first heard of these while I was mowing my lawn and had to stop, run in the house and spent the next 30 minutes writing furiously to take notes of each of these tools. Then I found them on her site, much better explained and written out. You can learn more from the website below.
I find that I like the body ones and then can move on to the mind tools. With all my studies on anxiety, I felt this finally helped a more broad population, like me, that feels anxiety really fast and really hard.
The following is written by: Emiliya Zhivotovskaya but simplified slightly for reading purposes.
BODY TOOLS:
1. EXERCISE
There are thousands of research studies that support the impact of exercise in completing the stress cycle. Engaging your muscles use up the chemicals that your body releases. A 2014 study by Wegner et al., aggregated data of over 37 meta-analyses and research on 42,264 people and identified that exercise made a significant impact on anxiety.
Cardiovascular exercise like running is great as our evolutionary ancestors were often running from something when they were anxious. But, if you don’t have anywhere to run to escape the tiger in your mind, exercises such as progressive muscle relaxation can work too. Tense all of your muscles and hold for a slow count of ten and then relaxing.
2. TOUCH
Whether you’re petting an animal or receiving a hug… touch releases oxytocin. This feel good chemical is responsible for bonding, connection and a sense of trust.
3. SELF-HAVENING
Havening is a psycho-sensory therapy that utilizes physical touch to down-regulate the nervous system.
4. BUTTERFLY TAP
This is one of my favorite techniques for creating calm utilizing bilateral stimulation of the brain. This is the use of visual, auditory, or tactile external stimuli occurring in a rhythmic side-to-side pattern which if frequently used as a core element of eye movement desensitization and reprocessing (EMDR) therapy.
5. TAPPING & EFT
Emotional Freedom Technique (EFT), also known as tapping, is a novel treatment of stress related conditions using a step by step process of self-stimulating acupressure points throughout the body while repeating a statement. While research on EFT is in it’s infancy, the data is promising and the self-reported uses and impact is strong, including this research summary Medical News Today which offers the EFT steps, along with a summary of the most recent research.
6. FORWARD FOLDING
Benefit from the impact of gravity on blood flow to slow your beating heart with forward fold poses. Consider some of these simple possess for 5-7 breathes. Inhale and fill your body with breath. Exhale slowly and mindfully ease into the stretch.
7. SING, CHANT OR HUM
The vagus nerve passes through by the vocal cords and the inner ear and the vibrations of humming is a free and easy way to influence your nervous system states. In particular, chanting the sound “OM” or anything with a “mmm” sound stimulates the vagus nerve as it is connected to the vocal cords. Consider the bumble breathe (bhramari), it’s one of my favorites. The first time I ever did bhramari in yoga class, was also the first time I had ever experienced a “silent mind.” (Even though it only lasted 2 seconds :-).
8. WATER THERAPY
As water flows, the crashing of water particles creates negative ions which when inhaled and felt on our skin has been shown to lift mood and decrease stress. And what’s better than listening to the sound of running water? Getting in! A 2018 study by Goto and colleagues examined the impact of showering versus bathing on the well-being of 38 participants. They found that while both are beneficial, bathing led to significantly lower stress, tension-anxiety, anger-hostility, and depression-dejection. According to the authors, “Immersion bathing, but not shower bathing, exerts hyperthermic action that induces increased blood flow and metabolic waste elimination, which may afford physical refreshment. Immersion bathing should improve both physical and emotional aspects of quality of life.”
9. BREATHING
Breathing is the only autonomic function that you have direct control over. Every inhale stimulates your sympathetic nervous system, your body’s gas pedal. Every exhale stimulates your parasympathetic nervous system. Use these techniques to drive the car of your body. To decrease the experience of anxiety and stress, make your exhale longer than your inhale. To stimulate the body, make your inhale significantly longer than you’re exhale. To relax the body, make your exhale significantly longer than your inhale.
The simplest and safest way to start is to notice your breath and count what a natural breath cycle feels like. Then try to match the length of your inhale and exhale. Then, to create calm, keep breathing with your inhale count the same but slowly extend your exhale count until the exhale is twice as long as your inhale.
Here are the many ways that breathing impacts your mind-body health:
10. SOFT BELLY BREATHING
The vagus nerve is one of the primary nerves of the relaxation response. It innervates the most in the stomach region. When you practice abdominal breathing you slow the breath down and relax the muscles around your stomach, you further stimulate the vagus nerve.
MIND TOOLS:
1. CATCH THE CHATTER
Set a timer to go off. When it does, write down your thoughts. Knowing what types of thoughts you’re working with will give you greater mastery over the process below. You may notice that there are a handful of core worries that you have and everything else is on loop.
2. TALKBACK TO THE THOUGHTS
Reminder yourself that you are not your thoughts. You are not worried. You are you, having the experience of worry. Reperceiving is defined as the ability to “disidentify from the contents of consciousness (i.e., one’s thoughts) and view moment-by-moment experience with greater clarity and objectivity” (Shapiro et al., 2006, p. 377). Mindfully witnessing your thoughts helps you separate yourself from the thinker.
3. THANK YOUR PROTECTIVE BRAIN
Instead of wrestling your thoughts, recognize that they are trying to protect you. Appreciate your worrying mind doesn’tWhamean you have to give in to the thoughts. Remember that worrying interrupts long-term problem solving. If there is actual threat, then what you need is problem solving and action. Worry makes you want to run away instead of leaning and doing something about it.
4. MANAGE YOUR “WHAT IFS”
Your neo-cortex is the human, rational thinking part of your brain. It is the part of your brain that has the capacity to use reason and logic to make decisions about the future. Your emotional limbic system in your brain, is the part of our brain that is wired for survival. In a relaxed state, the emotional brain is aware of “what is happening” and the rational brain is capable of planning into the future of “what will happen” with “what if” scenarios. When you’re in threat mode your worrying brain decides it should be responsible for “What Iffing”. It does so with worst case scenario thoughts and makes you think it’s real. Remember, the emotional brain treats the “what ifs” as though they are happening now.
5. DESIGNATE WORRY TIME
Setting aside time to worry creates a container. I suggest picking a daily time and writing for at least 15-20 minutes. Most people find they max out around 5-10 minutes. Then when you’re brain offers worries at other times throughout the day, remind it that it can wait till the next time.
Check out Jonathan Field’s description of the Certainty Anchors and how to use them to find calm in a stormy world. Use these anchors to center you and calm the brain. Create rituals that bring meaning to the simple actions of day to day life.
Our bodies are the instruments of our spirits and we cannot be without them. This week we look at movement and how we can add more into our days to create a higher calorie burn but also to help us have a more fulfilling life. Can’t wait to share with you!
After you listen, leave us some feedback right below here in our show notes! We’d love to start a conversation. Also, you can sign up for a free mini session… those sign ups are in the link below!
Oh the dreaded carb! But is it really scary enough to be feared? We are debunking carbs today on the podcast and why they are really important for your body.
Six reasons carbs are important: carbohydrates are the body’s main source of fuel; carbohydrates are easily used by the body for energy; all of the tissues and cells in our body can use glucose for energy; carbohydrates are needed for the central nervous system, the kidneys, the brain and the muscles (including the heart) to function properly; carbohydrates can be stored in the muscles and liver and later used for energy; and carbohydrates are important in intestinal health and waste elimination.
On top of why these are important, I pass along my coaching tips and hints for getting the most out of carbs to help our energy and blood sugar levels. It’s a great listen!
After you listen, leave us some feedback right below here in our show notes! We’d love to start a conversation. Also, I mentioned in the podcast about a free mini session… those sign ups are in the link below!
How you can use the knowledge of your build to better enhance your workouts and health
This is more scientific than we usually go but understanding and being educated on how you are built will help you work on your strengths and weaknesses as you workout. You also may learn why you are good at one exercise and someone else you know may be good at another.
Don’t forget to check out our training programs that specifically design exercise around your body, build, and desired goals. Click below to learn more about our latest programs and FREE July Coaching Classes –
