29. How Circadian Rhythms Can Transform Your Hormonal Health and Help You Thrive In Your Career

Episode Title: 29. How Circadian Rhythms Can Transform Your Hormonal Health and Help You Thrive In Your Career

Host: Lacy Lain, The Functional Medicine Woman

Episode Summary: In this episode of Functional Medicine for Women, Lacy Lain delves into the critical connection between women's functional health and circadian medicine. She discusses how circadian rhythms impact mood, anxiety, and depression, potentially leading to HPA axis dysfunction and hormonal imbalances. Lacy shares practical tips to help reset your circadian rhythm and improve overall well-being.

Key Points:

1. Understanding Circadian Rhythm:

   • Circadian rhythms are influenced by external cues like light and darkness.
   • Morning sunlight exposure can improve sleep quality and mood.

2. Hormonal Insights:

   • Melatonin: Produced in response to darkness; optimal production requires morning sunlight exposure.
   • Cortisol: The stress hormone, follows a daily rhythm; peaks in the morning and levels out during the day.
   • Imbalances in melatonin or cortisol can lead to poor sleep quality, chronic fatigue, and anxiety.

3. Impact of Lifestyle Choices:

   • Irregular sleep patterns, shift work, and late-night screen use can disrupt circadian rhythm.
   • Simple changes like establishing a bedtime routine and reducing screen time can improve circadian health.

4. Circadian Rhythm and Mental Health:

   • Disruptions in circadian rhythms are linked to mood disorders, anxiety, and depression.
   • Studies highlight the importance of maintaining regular sleep patterns and light exposure.

5. Practical Tips for Better Sleep and Hormonal Balance:

   • Set a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
   • Reduce exposure to artificial light at night: Use blue light filters or dim lights in the evening.
   • Spend time outside in natural light: Aim for at least 30 minutes of sunlight exposure daily, preferably before 10 a.m.

6. Additional Lifestyle Factors:

   • Diet and Exercise: A balanced diet and regular physical activity support healthy circadian rhythms.
   • Stress Resilience: Building stress resilience through methods like cold showers or cold plunges (under guidance) can enhance emotional balance.

7. HPA Axis and Hormonal Health:

   • Chronic circadian disruption and elevated cortisol levels can lead to HPA axis dysfunction.
   • This dysfunction affects thyroid function and reproductive health, causing symptoms like fatigue, weight gain, and irregular menstrual cycles.

8. Personal Experience and Insights:

   • Lacy shares her personal journey with hormonal imbalances and how functional medicine helped her achieve regular cycles and better health.

Actionable Takeaway: Start improving your circadian rhythm today by setting a consistent sleep schedule, reducing exposure to artificial light at night, and spending time outside in natural light. Remember, small consistent actions lead to long-term health benefits.

Resources Mentioned:

• The Lancet Psychiatry Study on Circadian Rhythms and Mood Disorders
• Journal of Clinical Endocrinology and Metabolism Study on Stress and Hormonal Imbalances

Call to Action: If you found today's episode helpful, please share it with others who might benefit. Don't forget to subscribe and leave a review. Visit functionalhealthforwomen.com to join the free forever membership and start your journey toward optimal wellness today.

Thank you for joining us on this journey to better health. Stay tuned for our next episode, where we dive deeper into functional health topics. Until next time, take care and keep prioritizing your health. 

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  Disclaimer: Our life and health coaches do not diagnose, treat, prevent, or cure any disease or condition. Nothing we share with our clients is intended to substitute for the advice, treatment, or diagnosis of a qualified licensed physician. Lacy Lain, FMCHC may not make any medical diagnoses or claim, nor substitute for your personal physician’s care. It is the role of Lacy Lain and her Practitioners to partner with their clients to provide ongoing support and accountability in an opt-in model of self-care and should be done under the supervision of a licensed physician.

  These platforms share personal experiences and provides education. Interaction on these platforms does not constitute a doctor/patient relationship.