Our body's natural repair mechanism activates when we sleep. Without quality sleep, your body struggles to heal and regenerate. Poor sleep or insufficient sleep time can disrupt hormonal balance, impacting everything from your metabolism to mental health.
Sleep deprivation is associated with a higher mortality risk. In fact, studies have shown that you cannot "catch up" on lost sleep. Chronic poor sleep accelerates the risk of serious health conditions such as cardiovascular disease, diabetes, and stroke, all of which directly impact mortality.
To optimise your sleep and improve hormonal health you can implement several protocols and implement basic logistic practicalities that can improve your sleep and change your life.
For example, hormones like cortisol and melatonin play an important role in sleep regulation and balancing these hormones can make it or break it.
Not sure which programme is right for you?
Stay Away from Fluoride and Chlorine.
Fluoride and Chlorine are found in over 70% of US tap water, as well as in toothpaste and mouthwashes, accumulates in the body, disrupting thyroid function, cognitive health, bone density, sleep, and hormone balance. They alter gut bacteria, leading to inflammation, impaired digestion, and weakened immunity. To protect your gut microbiome, drink fluoride and chlorine-free mineralised water.
Avoid Sugars and Simple Carbs.
Excess sugar and refined carbs, common in modern diets, disrupt the balance of gut bacteria, leading to inflammation and an overgrowth of harmful microbes. This imbalance, known as dysbiosis, can impair digestion, weaken immunity, and contribute to metabolic issues such as insulin resistance and weight gain. High sugar intake also feeds harmful gut bacteria, further exacerbating gut health issues. Opting for whole foods, such as vegetables, fruits, and whole grains, supports gut health by promoting the growth of beneficial bacteria, reducing inflammation, and supporting healthy digestion.
Avoid Sugars and Simple Carbs.
Excess sugar and refined carbs, common in modern diets, disrupt the balance of gut bacteria, leading to inflammation and an overgrowth of harmful microbes. This imbalance, known as dysbiosis, can impair digestion, weaken immunity, and contribute to metabolic issues such as insulin resistance and weight gain. High sugar intake also feeds harmful gut bacteria, further exacerbating gut health issues. Opting for whole foods, such as vegetables, fruits, and whole grains, supports gut health by promoting the growth of beneficial bacteria, reducing inflammation, and supporting healthy digestion.
Genetically Modified (GM) and Ultra-Processed Foods (UPF).
GM foods and artificial additives are not digestible by your gut bacteria, leading to imbalances that cause inflammation and weakened immunity. Ultra-processed foods, high in trans fats, added sugars, and artificial additives, harm gut health, contribute to mood disorders, and disrupt hormonal balance. Artificial sweeteners like aspartame also interfere with gut bacteria and insulin sensitivity. Cutting out GM foods, processed foods, and artificial sweeteners while choosing whole, nutrient-dense options supports gut health, regulates blood sugar, and improves overall well-being.
Antibiotics and Medication
Antibiotics and certain medications directly disrupt gut bacteria, they are gut bacterial killers, leading to imbalances that affect digestion, immunity, and overall health and should be avoided. While antibiotics are sometimes necessary, they should only be used when absolutely required, as they kill both harmful and beneficial bacteria. Many prescriptions are given without considering the long-term impact on gut health.
If you must take antibiotics, follow up with at least 3-6 months of gut restoration through probiotics, fermented foods, and a nutrient-rich diet to help rebuild your microbiome and restore balance as one course of antibiotics can wipe out 30-50% of gut bacteria. Some beneficial strains may never return without intervention.
