Being healthy means well-balanced. Stable on the inside, while the outside is continually changing: body temperature, blood pressure, blood-glucose levels, cholesterol, fat reserves. Your brain is continuously measuring these values. When changes take place, your brain will inform certain glands. These, in turn, will produce
hormones to restore the balance.

An irregular lifestyle may easily disrupt hormone production, upsetting your hormone balance. If your hormones are produced according to their natural pattern, you will feel more healthy and lose weight more easily. This is done by living according to the rhythm of your hormones.

There are 3 main hormones which we could affect easily. They are produced according to a day-night rhythm: cortisol, growth hormone y melatonin.

Cortisol reaches its peak in the morning, after which it will gradually drop until it has reached its minimum during the night. As morning approaches, its production will be increased once again. The cortisol peak in the morning will provide you with a kick start to wake you up. The lower cortisol level at night will result in a drop in blood glucose, allowing you to feel drowsy and fall asleep easily.

What can go wrong: when people are under chronic stress, the cortisol curve becomes more shallow and its level will remain too high later in the day and during the night. You will not sleep well, be less energetic as you rise, and tend to put on weight – especially around the mid section.

Solution: reduce your stress level.

Melatonin, – also called the ‘sleep hormone’ – is released at night, as the level of cortisol and blood glucose have dropped to a minimum and it is dark. This hormone will allow you to fall asleep. In addition, it is one of the strongest antioxidants produced in the body.

What can go wrong: as a result of a shortage of daylight (for example if you spend your days indoors) and the normal ageing process, less melatonin is produced. This will reduce the quality of sleep.

Solution: Reduce your stress level; darken your bedroom; ensure a regular day-night rhythm; ensure sufficient daylight levels.

Growth hormone – will peak between three and four hours after you have fallen asleep. This hormone will, during your night’s sleep, ensure the recovery from your daily stresses and strains.

What can go wrong: if your insulin level is too high, the production of growth hormone lags behind. The quality of your sleep will diminish, your immune system will decline, muscle growth is slowed down, and losing weight becomes almost impossible.

Solution: lower your insulin level by following the rules of clean eating. Avoid eating carbohydrates after 8 pm.

Natalia Belaiche
Healthy Kitchen Puerto Banús
www.healthykitchen.es