SA Weightloss Hypnosis

Sleep is an essential part of our overall health and well-being, yet many women in their 40s may find themselves struggling to get a good night’s rest, or even be un-aware that the quality of their sleep has a huge impact on the quality of their health.

I know that when I hit early menopause, sleep could easily be very elusive, and now that I'm well into my 60's I still find that if I'm not on top of my sleep, I struggle with my energy levels, which affects my motivation, my mood & my productivity. 

As I've written about in past articles, it's so important to have a good sleep routine, particularly when it comes to weight and its loss, and I'd like to cover off on the 3 main areas that contribute to poor sleep and weight gain.

 
When we really pay attention and address the three big roadblocks to healthful sleep, we can make significant changes to our life and our well-being. 

1) Circadian Rhythm 

The term ‘Circadian’ means “about a day” and refers to the daily changes that happen at a biological level, including body temperature, blood pressure, and hormone release. Typically, a human is awake for 16 hours and asleep for 8 hours. As women move into their 40's, these circadian rhythms can get out of whack - sleeping less, eating later, high stress levels, and hormone changes causing hot flushes, which all create disruptions in sleep patterns.

When circadian rhythms are out of balance, it can impact the quality of sleep and overall health, which is why it's so important to focus on both the physical and biological aspects of creating a good nights sleep. 

2) Thyroid Hormone Imbalance

Thyroid hormones play a crucial role in controlling our metabolism and regulating how the body uses proteins, carbohydrates and fats, which affect our weight. Our Thyroid also affects blood pressure, heat regulation, stress levels, moods & our reproductive hormones. When there are imbalances in thyroid hormones it has impacts on the quality of our sleep and verall health and well-being.

I always recommend a yearly health check up with your doctor, along with a focus on nutritious dietary support. Here are some foods that can support your Thyroid health.

• Iodine-rich foods: Include iodized salt, seaweed & seafood.
• Selenium-rich foods: Incorporate foods like Brazil nuts (3-4/day), sardines, eggs, and legumes.
• Zinc-rich foods: Foods like oysters, beef, pumpkin seeds, and chickpeas are good sources of zinc.
• Omega-3 fatty acids: These healthy fats have anti-inflammatory properties and can support thyroid health. Include fatty fish like salmon, chia seeds, flaxseeds, and walnuts.
• Antioxidant-rich fruits and vegetables: Colorful fruits and vegetables, such as berries, leafy greens help reduce inflammation.

3) Inflammation and Sleep

Inflammation can sneak up on us, particularly as we hit our 40's, and it can appear as bloating, achy joints - particularly knees, feelings of anxiety, forgetfulness, palpitations, and restlessness, which all contribute to poor sleep.

Chronic sleep deprivation can exacerbate inflammation in cells and tissues, which impacts overall health and potentially increases the risk of conditions such as heart disease.

The best way to support your body around inflammation is to avoid highly processed foods, sugary drinks & snacks and stick with fresh, healthy nourishing food. Here are a few tips;

• Eat a variety of colorful fruits and vegetables every day. These provide antioxidants that can help reduce inflammation.
• Choose whole grains, such as brown rice, quinoa, and whole wheat, over refined grains like white bread or regular pasta.
• Incorporate healthy fats into your diet, such as those found in fatty fish like salmon or in plant-based sources like avocados, nuts, and seeds.
• Include lean protein sources in your diet, such as poultry, fish, beans & tofu.

So here’s the thing – if women aren’t sleeping, their heart and immune system stay under stress all day long, particularly, when they are regular exercisers or have busy, stressful jobs or home environments. This causes chronic low grade stress, higher levels of cortisol & insulin, plus more inflammation in cells and tissues which is known as oxidative stress or inflammaging.

Menopause and its symptoms are part of the normal biological aging process – what we need to do is change our lifestyle to allow our body to accommodate these natural hormonal changes as we move through midlife - rather than think of menopause being the enemy.

If you're struggling with weight in midlife and would like to chat about ways that I can help, book in a time HERE.