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Your hormones need more sun ☀️ like January Vacation

Feb 1

I just got back from vacation, and wow, it’s amazing how a little time in the sun can shift your perspective. Over the past year, I’ve been diving deep into topics like cortisol, histamines, the nervous system, hormones, and sleep. I’ve been hearing a lot from clients about their struggles with insomnia and hormonal crashes, especially during menopause. But something really clicked for me while I was away, and I want to share it with you.

Remember when we were kids, and after a long day at the pool or in the sun, we’d crash and tell ourselves, “The sun made me so tired”? Looking back, I realize how true that is! After spending a whole week soaking up the sun from morning to sunset, I felt my hormones shifting into a more balanced state. Yet, as moms and busy people, we often think staying up late being a night owl is a badge of honor to get everything done on your checklist so we have nothing to do the next day .

Our days can feel like a relentless hustle, right? From getting the kids out the door by 7 AM to managing a million things until they go to bed around 7 or 8 PM, it’s like we're on a never-ending treadmill. We rush from one task to another, often feeling like we need that “downtime” at night to scroll through our phones or finish up cleaning up toys.

My husband works long hours, usually from 8 AM to 9 PM, which means we only get about an hour together each night before we’re both too exhausted to do much else. I know exactly what it feels like to wake up feeling inflamed, bloated, and battling insomnia. But after my vacation, I found myself ready to hit the pillow by 9 PM and actually sleep through the night even if it meant we would only spend 30 minutes together .

According to new research sleeping prior to 11pm improves heart health, circulation and hormones and that those who slept past 11pm had a higher risk of heart disease . Many hormones like estrogen , progesterone decline through menopause and adrenals and cortisol start to kick in in terms also slowing down digestion hence weight gain and weight loss resistance etc.

What if that tiredness we feel when the sun goes down isn’t just about needing to scroll through social media or finish a load of laundry? What if it’s our hormones rebalancing? We often complain about gut issues, hormonal imbalances, or struggles with weight loss, but maybe we’re just living against our bodies’ natural rhythms. If we truly understood how our bodies work, we’d realize that feeling tired by 8 or 9 PM is not just normal it’s essential for our hormone balance and weight management.

Living in the hustle culture of NYC, chasing that “boss babe vibe,” or juggling multiple jobs because you can’t survive on one paycheck just to pay the bills is really doing a number on our hormones. Instead of pushing against our natural rhythms, we should be learning to flow with them. Embracing the ebbs and flows of our hormonal cycles can lead to a more balanced and fulfilling life.

Sunlight , hormones and Weight Loss

So, let’s talk about the role of sunlight. It’s not just about getting a nice tan; sunlight is incredibly important for our overall health. Here’s how it impacts our hormones, sleep, and even weight loss:

1. Hormones:

When we get sunlight, especially in the morning, it helps regulate hormones like cortisol and melatonin. Cortisol is our “get-up-and-go” hormone, gets us hungry hormone (we want to be hungry in the morning without hunger this can be a sign of low cortisol ) , peaking in the morning to help us wake up and gradually tapering off as the day goes on. Melatonin, on the other hand, is our sleep hormone kicking in as darkness falls. By getting enough natural light during the day, we can help keep this hormonal balance in check.

2. Sleep:

Natural sunlight exposure during the day, particularly in the morning, primes our bodies for better sleep. It reinforces our circadian rhythms, helping us feel alert during the day and drowsy at night. But here’s the kicker: when we replace sunlight with artificial blue light from screens, especially in the evening, it messes with melatonin production. This can lead to restless nights and groggy mornings, which none of us need!

3. Weight Loss:

Believe it or not, a well-regulated circadian rhythm can significantly impact our metabolism and weight management. Lack of sunlight and poor sleep can disrupt hormones like leptin and ghrelin, which regulate hunger and fullness. When these hormones are out of balance, cravings can skyrocket, making it harder to maintain a healthy weight.

Challenges During Winter Months

Now, let’s talk about winter. As the days get shorter and we find ourselves indoors more, we miss out on that precious sunlight. Instead, we often turn to our phones and computers for entertainment, exposing ourselves to blue light, which can further disrupt our sleep and hormonal balance. This cycle can leave us feeling sluggish, stressed, and out of sync with our bodies.

But it doesn’t have to be this way!

To counteract the effects of reduced sunlight, try to get outside during the day, even if it’s just for a few minutes. Open your curtains wide to let in natural light, and consider taking breaks from screens in the evening 2-3 hours before bed. These small changes can make a big difference in your hormones and health without the need for excessive supplements or lab tests.

This is why I teach all of my 1:1 clients how to manage stress and stay consistent with the basics to avoid adrenal burnout which can eventually turn into hypothyroid , miscarriages or autoimmune disease.

Be aware if you have high or low cortisol levels which can be impacting your hormones and weight loss that a new meal plan can’t fix .

LOW CORTISOL SYMPTOMS (this happens in later stages when you keep ignoring high cortisol symptoms ) this is usually common in burnt out mom’s who don’t pay attention to slow down and focus on basic functions like proper nutrition , sleep and stress management. This can take longer to recover from and for many women who need to focus on health before the body can feel safe to lose weight again. Cortisol will go from normal to high or can change depending on seasons and stress levels.