Are you overweight, have joint pain, feel bloated, tired, foggy, fatigued, constipated, or just don’t think you’re performing your optimal potential? Here are five steps you can start today, and that I try to follow every day to the best of my lifestyle and ability.
1. Get enough sleep
3. Sugar free
4. grain free
5. Dairy free
Before I build my blog further and talk about these subjects in greater detail, I want to get all of this information out as soon as possible, for the people that want to do something right away and understand it later. I’ll explain these steps in brief below:
1. Getting enough sleep- Sleep is so important, for your body and mind. A lot of important repair and autophagy processes occur during sleep, and sleep is also when the body performs the most fat burning. My fiancé is a very thin person and I suspect it has a lot to do with the 10 hours of sleep he likes to get every night. Aim to get at least 8 hours every day. I also recommend downloading a sleep tracker or using your exercise wearable to gauge how much sleep is right for you. For me personally, I naturally prefer about 8.5 hours of sleep, and perform best when I’ve had this much sleep as well.
2. Mindfulness- Taking the time to give yourself a chance to relax and clear the mind is great for balancing cortisol and stress levels, which in turn reduces adrenal fatigue. I need mindfulness to manage my adrenals because they are not making thyroid hormone if they are stressed. Testosterone and essential sex hormones also get put on the back burner by the adrenals when they are chronically stressed.
3. Sugar Free- Keeping your insulin levels in check is a key factor of being able to lose weight, and helps to lower systemic inflammation. There is hidden sugar in everything, and once I began noticing how much sugar there actually is in most processed foods, I realized that the diet I was actually beginning to eat is Whole 30 or Paleo. Another great diet to try that follows the same principles of real food and low sugar is the Bulletproof diet. To keep it simple, I just try to eat things that don't come with a nutrition label, with the exception of special ketogenic or paleo cooking supplies, such as coconut oil, stevia, etc. I also have a few favorite snacks.
4. Grain Free- there are multiple reasons to get rid of the grains in your life. For me, since I’m newly sensitive to barley, I have to pretty much exclude all grains that are made with generic flours, since they tend to contain trace amounts of barley, or be made of a flour blend that contains barley. For reasons I will elucidate later, I’m trying to keep wheat out of my diet as well because it is inherently inflammatory. Since Hashimoto’s thyroiditis is an inflammatory disease, it behooves me to keep my diet as anti inflammatory as possible. Now what exactly in the wheat is inflammatory is a contentious and heavily discussed issue. There is gluten obviously, but I’m not sensitive to gluten, at least not yet per the food sensitivity test. It is believed by certain researchers that the lectins in all grains are highly inflammatory and bad for your gut. They can increase the junctions between your epithelial cells in the intestine and contribute to leaky gut and even provoke other food sensitivities by simply allowing the food particles to pass through the cells.
5. Dairy Free- going dairy free is essential for me, obviously because of my food allergies. But it would also benefit you to try going dairy free for a few weeks to get your nutrition back in balance. Dairy has lactose in it, which increases your daily sugar intake and is bad for insulin stability. Removing dairy from the diet has worked for a lot of people that suffer from cystic acne as well.
Keep in mind that it is crucial to eat high quality food, make sure vegetables are washed and organically grown. Make sure your meat, eggs, and dairy (if you decide to eat it) comes from pasture raised grass fed meat. It is not enough that meat is pasture raised, if it is still being fed unnatural grains. Have you ever heard of the term bioaccumulation? Just as toxins can bioaccumulate in animals high up in the food chain, such as tuna, so can beneficial micronutrients bioaccumulate in grass fed animals. Animals that are fed stale grains are not advantageous for us to eat, not to mention the fact that it is NOT natural for a cow, pig, or chicken to be eating corn/soy/wheat meal.
Thanks for reading!!!