3 habits I stick to for healthier hormones, energy and skin

No matter what time of year it is, or where I am in the world, these 3 habits are firmly rooted into my routine.

Without them it doesn’t take long for my mood and energy to dip….and that’s generally a precursor to a breakout : /

Luckily they are pretty simple habits to make that will have a beneficial impact not just on your skin health, but your metabolism, digestion and longevity.

1. Eat within 2 hours of waking and include 30g of protein

For me and 95% of my client group I have found this to be the optimal way to organise breakfast. If you start your day feeling well, you are far more likely to end if feeling well. Starting your day like this helps to stabilise blood sugar levels as well as get in valuable nutrition for the day ahead.

Examples of what 30g of protein at breakfast can look like include..

- tofu scramble. 150g serving contains 12g protein, served with a slice of this bread (8g protein). Plus a smoothie with protein powder (10-15g protein). Add herbs and spices for extra antioxidants and polyphenols. 

The Heart of Nature Seed Bread

- 3 medium egg omelette with mushrooms, spinach and pepper (approx 24g protein), served with a handful of olives and 1 tbsp humous (approx 4g protein). Add herbs and spices for extra antioxidants and polyphenols. 

- 2 slices of Heart of Nature Seed Bread with 1/2 tin of sardines in olive oil (drained), 1 tbsp humous. Approx 30g protein. Add fresh herbs for extra antioxidants. 

2. Do not eat late in the evening

On a typical day we eat dinner together as a family around 5.30pm so by 6pm my tummy is rumbling and by 8pm I’m close to curling up in a ball or emploding if dinner isn’t in front of me. This sounds dramatic I know and of course every now and again breaking this rule is not going to be any great disaster, but I know that it can have implications on our health if it becomes the new norm.

I have supported countless clients over the years heal their constipation, low energy, skin and more just by bringing forward their evening meal by a couple of hours. Of course each of us are individuals with our own routines and responsibilities but I try and coach my clients towards having their evening meal by 7pm, or at least 2 hours before they go to bed. This allows digestion to take place BEFORE bed, so your body can do all the repair work that should take place whilst we fast and sleep overnight.

Following this rule also means you can get in a good 12-14 hours fast overnight and easily stick to rule 1 too - double win!

3. Include herbal teas daily

I am of course a nutritional therapist by training which means I love using food as much as possible to heal and soothe the body, mind and heart. Herbal tea is an excellent way of doing that, you can think of them like supplements but cheaper!

Here are some of my favourite teas and their health benefits:

Peppermint Tea

Peppermint may help relieve digestive symptoms such as gas, bloating and indigestion. It is also an antihistamine so can be helpful when these is inflammation on the skin caused by histamine and I find useful to support the gut-brain-skin axis for this reason. As a muscle relaxant so can also be helpful for relieving menstrual cramps.

Directions: 1-2 tablespoons of peppermint tea leaves steeped for 10 minutes with boiling water. Drink with meals

Ginger Tea

Ginger tea is probably most well-known for its potential to sooth digestive issues and in particular for helping ease nausea. Research has shown that the compounds inside ginger have an antimicrobial and anti-inflammatory effect so is a great choice to support microbiome health. 

Directions: Grate 1 thumb-sized portion of fresh ginger and steep for 10 minutes with boiling water.

Drink after meals and in-between meals to reduce inflammation, histamine, coagulation, and to support microcirculation and digestion.

Rosemary Tea

Possibly one of my favourite garden herbs with antimicrobial, antioxidant and anti-inflammatory compounds AND some evidence suggests it may help to boost your mood and memory, what’s not to love. What’s better even just the smell of rosemary can provide some of these benefits. I highly recommending planting in your garden or window ledge and smelling regularly through the day. 

See my Rosemary Tea recipe here

I hope these habits prove to be as effective for you as they do for me! If you feel like you are following these already but still suffering with symptoms, why not schedule a Clarity Call with me and we can explore what else nutritional therapy has to offer you.