Benefits of Alternate Nostril Breathing

By: Christina Andes

• Date: September 6, 2023

Alternate nostril breathing can lower stress, reduce anxiety, relax your body and mind, and promote overall well-being.

A 2018 study showed there are cardiovascular benefits of alternate breathing in a study done of 100 students. It also shows improvement to lung function and respiratory endurance in a small study done in 2017 on a group of swimmers. Furthermore, a 2020 study was done that found yogic breathing had a positive impact on female survivors of abuse. It shows that it promotes well-being. Another study done in 2018 found that it also helps metabolic function.

You can use these techniques daily as part of your yoga routine or meditation. This technique can help you manage stress in your daily life.

It is important to do self-care as well as eating nutritious meals to being the healthiest version of you.

How to do it

Focus on keeping your breath slow, smooth, and continuous.

1. Sit comfortably (with legs crossed), place your index finger on your forehead, and relax.

2. Close your right nostril with your thumb and inhale through the left.

3. Switch nostrils using your ring finger and exhale through the right.

4. Inhale right, switch, and exhale left.

5. Repeat 9 times for a balanced and relaxed state.

Advanced Techniques: Hold your breath for 3-5 seconds as you switch nostrils. For energy, hold after inhaling. For calm, hold after exhaling.

Sleep and Hormonal Imbalance

By: Christina Andes

• Date: September 25, 2023

Not getting enough sleep creates a hormone imbalance that promotes overeating and weight gain.

Sleep deprivation is associated with diabetes, insulin insensitivity, an increased risk of obesity, memory loss, reduced immunity, and dysregulation of leptin and ghrelin, which negatively impacts human health. Evidence is showing that sleep quality impacts various hormones and metabolic processes.

Melatonin is an important sleep hormone. Blue lights such as artificial blue light produced by LED lights and electronic devise can disrupt the circadian rhythm making a delayed production in melatonin. For a proper night’s sleep, turn these devices off an hour before going to sleep.

Human growth hormones are vital for maintaining your metabolism, your immunity, your muscle development, and the production of proteins in your body. Not getting enough sleep limits the production of the growth hormones, which impacts how your body metabolizes glucose.

Your hunger hormones are Leptin, Ghrelin, and Insulin. Poor sleep can negatively affect your hunger and appetite which can cause you to gain weight and potentially make diabetes symptoms worse.

Cortisol is produced by the adrenal glands and is important for managing stress and regulating hormones. After a good night’s sleep, the cortisol levels peak shortly after you wake up. A disruption to cortisol levels can cause problems like insomnia, shorter sleep time, and fragmented sleep.

Estrogen and progesterone are also impacted as the disruption of cortisol from lack of sleep can disrupt the release of progesterone and estrogen. This can cause your thyroid and metabolism to slow down.

Hormonal imbalances can be frustrating especially when people gain weight rapidly. It is important to understand that sleep plays a vital role in homeostasis. Sleep is just one piece of the puzzle. Try shooting for 9-10 hours of sleep if your body is in hormonal imbalance or if you have diabetes.

Eating breakfast within an hour of waking will also help you get a better night’s sleep. It affects your body’s biological clock, or circadian rhythm. I will do another blog on the importance of breakfast. Stay tuned for that.

I want my followers to know that repairing and speeding up metabolism is complex. It is not only about nutrition. Sleep, stress, and toxins are impacting our metabolisms today. We can help combat these things through nutrition, but it is overall life changes that will make the lasting impact.

Grilled Steak with Avocado Salsa

By: Christina Andes

• Date: September 20, 2023

Serves 2

Ingredients:

½ cup Diced Avocado

4 Tablespoons of minced red onion

2 Teaspoons of minced Jalapeno

1 ½ Teaspoons of Chopped Fresh Cilantro

1 ½ Teaspoon of Fresh Lime Juice

Sea Salt and Group Pepper to taste

2 Tablespoons of Olive Oil

8 Ounces of Steak

2 Teaspoons of Cajun Seasoning

4 Cups of Mixed Greens

Lime Wedges for garnish

Directions:

1. In a small bowl, mix the avocado, onion, jalapeno, cilantro, and lime juice and season with salt and pepper to taste. Stir to Combine

2. In a skillet, heat the oil over medium-high heat. Add the steak, season with Cajun seasoning, and cook until slightly blackened, then flip and repeat on the second side, cooking for about 3 to 4 minutes per side for medium-rare, depending on how thick your steak is. When the steak is finished, remove it from the heat and let stand for 5 minutes.

3. Arrange the greens on a plate. Slice the steak, place it over the greens, and top with the avocado salsa. Garnish with the lime wedges.