Greetings from Greece!
What can a two-week holiday in Greece teach us about hormone health? Turns out, a ton! Since we’re at the end of summer vacation season, these holiday hormone health tips may not seem relevant, but I found that they closely relate to back-to-school and work season as well. If you worked through summer and find yourself a bit burned out, take a look at what I learned from taking a break:
- Our nervous systems has a HUGE impact on digestion. When I was in a much more relaxed state than I normally am, I was able to eat a wide variety (and a lot quantity wise!) of foods from Greek salads to goat milk ice cream, all without ever feeling bloated or uncomfortable. Of course, being away from work and domestic / home obligations isn’t always an option, but what IS an option is being mindful of how stress impacts our gut health and hormone health. It has a huge impact on both. When is the last time you took the time to sit down and actually chew your food? Such a simple, practical tip that has a huge impact and doesn’t require a sunny vacation.
- Real food matters – here’s how to find more of it. This seems obvious and is definitely much easier if you have someone else do the cooking for you and you’re not always on the go, but eating fresh, real, WHOLE foods really is a game changer. I went an entire two weeks without eating anything packaged and can assure you that my skin looked brighter, my face cleared up, and my stomach felt less bloated and flatter than it normally does. I think the secret to this is that all the foods in Greece were local and much of it was organic as well. I ate a ton of zucchini, tomatoes, cucumbers, red onion, bell peppers, eggplant, chicken, wild-caught fish, Greek organic yogurt, and first cold-pressed extra virgin olive oil on repeat. All local. All real, non-GMO, and mostly pesticide free. You can get close to eating in this fashion by visiting your local farmer’s market and focusing more on local + organic. If you’re shopping on a budget, take a look at what’s worth buying organic.
- Circadian rhythms require work – here’s how to reset your rhythm. Obviously, jet lag can throw your entire circadian rhythm out of whack, which is expected. If you’re not sleeping well at home either, here are a few techniques that worked that you can apply at home as well, even if you’re not traveling:
- Get sunshine and some grounding in first thing in the morning. Grounding is the practice of walking on the ground / grass / outside with bare feet. It puts your body directly in touch with the vibrations of the earth and can help with resetting your circadian rhythm. Sunshine works the same way. It’s a signal to your body to “wake up, because it’s morning”. I spent much of my first morning in Greece walking around without shades to help reset my body.
- Melatonin works, but I would limit it to a few nights only to help your body get used to falling asleep at a set time. After a few nights, make sure you have the right kind of magnesium to help you stay asleep. Melatonin helps you fall asleep, but magnesium helps you stay asleep and get in some deep sleep as well, which is key to hormone health.
- Practice circadian rhythm fasting – this is similar to intermittent fasting, but does not mean you have to skip any meals. Skipping breakfast in particular could put your body into a state of fight or flight and is not something I recommend if you’re going through large hormonal shifts such as pregnancy, postpartum, perimenopause, or menopause. Circadian rhythm fasting means that you eat within about an hour of waking up (when the sun is up as well) and stop eating after dinner (approximately after sunset). The 12 to 14 hour break in eating will help tremendously with getting your body and digestive system into a calm, predictable, and stable state that will help with quality sleep as well. Circadian rhythm fasting is one of the easiest and most useful practices for optimal hormone health.
4. Gut health is directly tied to immune and hormone health. When I was in my 20s, I used to travel for fun or work, eat whatever I wanted, drink like a fish, and then come back home with a cold (or worse) every single vacation. Now, I take a quality probiotic, ensure that I reach for some gut-friendly foods (fermented foods, fiber, berries, A2 yogurt), and really, really watch the alcohol. I usually try a glass of local wine and that’s about it. You’re already exposed to tons of germs on planes and by visiting new places, you really don’t need to put more stress on your gut. Eating the rainbow helps with microbiome diversity as well, so getting a wide variety of plant-based spices and foods in is key as well. The extra attention to your gut is just as important during stressful times and back-to-school, as germs are everywhere! Remember, hormone health and immune health both start with a happy gut.
5. Movement really is medicine. You’ve heard this so many times, and although getting in adequate rest when you’re taking a break may seem intuitive, I think finding 20 to 30 minutes to work out every day can work wonders as well. I tried to keep a loose schedule while on vacation as I was traveling with five others, including kids and grandparents. On some days, I was able to get out the door early and head to the hotel gym, and on others, I had to wait until for our schedule and tours to wind down to get a quick strength session in. Giving yourself lots of rest, grace, and incorporating natural movement (hiking, walks, stretching) as well can go a LONG way when you’re traveling or dealing with a busy work schedule.
My favorite form of exercise? Definitely the short swim in the Mediterranean. Such an amazing, refreshing experience and a core memory for our family. Was every day perfect? No, but the lessons this trip taught me about my own body and how it reacts when immersed in a completely different environment were well worth the time and effort.
What else do you want to know about vacations, rest, and hormone health?
