As you know, I've dedicated my practice to helping you achieve your optimal health and well-being. For years, I focused specifically on Nutrition, Sleep, and Stress Management. While this was incredibly rewarding, I recently discovered a powerful tool that has completely transformed the way I approach personalized wellness – DNA testing.

Here's why I'm so excited about this addition:

From Memory to the Blueprint of Health: In my work as a Memory & Cognition Coach over the last two years, I watched how we incorporated DNA testing to optimize cognitive function based on our client’s genetic status. What I realized is that there is a treasure trove of personalized health information DNA testing offers!

Unlocking Your Unique Wellness Code: Your DNA holds the key to unlocking valuable insights about your body's strengths and weaknesses. This allows me to tailor your wellness plan like never before, taking your unique genetic makeup into account.

Benefits Beyond Memory: I realized that DNA testing doesn't just impact brain health! It can reveal information about your:

• Nutritional Needs: Discover how your body best utilizes nutrients, allowing for a personalized diet plan that maximizes your energy and vitality.

• Fitness Optimization: Gain insights into your genetic response to exercise, enabling you to create an exercise program that delivers optimal results.

• Sleep Efficiency: Understand your sleep patterns and identify genetic factors that might impact your sleep quality, paving the way for a good night's rest.

Personalized Wellness Takes Center Stage: By incorporating DNA testing into my practice, I can now offer a truly comprehensive and personalized approach to your health and well-being. Imagine a wellness plan designed specifically for YOU, based on the blueprint encoded in your DNA!

How Cortisol and Melatonin Levels Affect Your Sleep Quality

Did you know the body secretes over 50 different hormones? Specific hormones, like cortisol and melatonin, affect your body in specific ways that affect your ability to sleep.

The primary role of melatonin is to regulate your sleep cycle. Cortisol (your stress hormone) curbs functions deemed non-essential in a "flight-or-fight" situation. Cortisol and melatonin are in an inverse relationship. If cortisol is high, melatonin is low and visa-versa.

Our ancestors would wake up with the sun and go to bed at sunset. They had nothing to interrupt their daily sleep cycle like we do today. Advancements like the light bulb and electronics simulate the sun, suppress your melatonin levels and tell your body to stay awake.

Any stressor can raise your cortisol levels. Cortisol levels can rise based on your diet, environmental and chemical toxins, chronic infections and allergies, and emotional and psychological stress.

There are so many options for balancing out your melatonin and cortisol levels. If you are having trouble sleeping and suspect it may be related to your hormones, check out my 5-Day Sleep Better NOW challenge, where I will help you naturally fall asleep, stay asleep, and wake up refreshed.

https://renay.ca/sleep-challenge

Do you find that now you’ve hit midlife, you struggle to fall asleep or stay asleep through the night? You may have even tried sleeping pills and supplementation to get your nightly rest. While my ultimate goal is to get my clients off medications and supplements, sometimes they are needed for short-term solutions. For sleep issues, magnesium and melatonin are two of the most popular supplements on the market. But which one is better for you?

What is Melatonin?

Melatonin is a hormone naturally produced in your body at night to signal it’s time to wind down. Electronics and lighting can get in the way of this production and confuse your brain to think it’s still daytime, even when it’s dark outside. Melatonin supplementation has been around for quite a while, and research has confirmed that it’s best for individuals who experience jet lag or shift work. A melatonin supplement can help you fall asleep faster but may not improve the quality or duration of your sleep. It’s important to note that if you take too much, you may wake up groggy or even become desensitized if you take it regularly.

What is Magnesium?

Magnesium is an essential mineral that your body does not produce naturally. Unlike melatonin, your body uses this mineral in hundreds of processes. Regarding sleep, magnesium is helpful because it reduces cortisol (your stress hormone) and increases melatonin, which helps your body relax. Magnesium may help you fall asleep and stay asleep for a longer time.

The Bottom Line

Choosing one over the other ultimately depends on your particular sleep goals. Always consult your doctor to find out what supplement is best for you. If you are having trouble getting good quality sleep, I invite you to my 5-Day Sleep Better NOW challenge, where I will help you naturally fall asleep, stay asleep, and wake up refreshed.

https://renay.ca/sleep-challenge

Sleep is often one of the first things to go when people feel stressed. For women, this can be especially true during midlife and menopause. Stress hormones like cortisol can keep you awake, and hot flashes or night sweats can make it challenging to get a good night's sleep. But there are other factors at play too. As we age, our sleep habits may change, and we may find falling or staying asleep harder. Our bodies also produce less melatonin, the hormone that helps us sleep. And getting a good night's rest can be even more challenging if we're dealing with health problems or taking medications that interfere with sleep.

If you have trouble sleeping, here are a few things you can try:

Watch Your Diet

What you eat can affect your sleep patterns. Eating a lot of sugar, fats, and carbohydrates in the evening may make you wide awake at night. A good rule of thumb is to stop eating at least three hours before bedtime and watch how much sugar you consume during the day.

Power-Down Hour

Turn off all electronics at least an hour before bedtime. The blue light from the devices simulates sunlight and tells your body to produce more cortisol and suppress melatonin.

Reduce Alcohol

While alcohol can initially make you sleepy, it can disrupt your sleep cycles, especially REM sleep. You need REM sleep to wake up feeling refreshed and ready to go.

Check Your Sleep Environment

Make sure your room is cool and dark. The optimal sleep temperature is 60-68° F or 16-20° C. A dark room will keep your circadian rhythm in check.

If you are ready to tackle your sleep issues, I want to invite you to my 5-Day Sleep Better NOW challenge starting August 8.

How to Balance Hormones Naturally

A hormonal imbalance can significantly impact overall health. Even small changes in hormone levels can put extra stress on our bodies.

Here are a few strategies you can try if you feel you may suffer from a hormone imbalance:

Get Enough Quality Sleep

If you know me, you know that I LOVE to talk about sleep! Sleep may be among the most important factors for hormonal balance. Hormone levels can fluctuate throughout the day in response to your sleep quality the night before. Poor quality sleep will affect hormones, contribute to obesity and diabetes, and affect your appetite.

Avoid Blue Light at Night

Exposure to blue light from electronics can affect your sleep cycle and circadian rhythm by disrupting your melatonin and cortisol levels.

Manage Your Stress

Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to obesity, changes in mood, and even cardiovascular issues.

Exercise

Regular exercise and movement can help regulate the hormones that control your appetite. It can also reduce the risk of insulin resistance and type 2 diabetes.

Watch What You Eat

Keep insulin in check by reducing or eliminating sugar and increasing fibre in your diet. Including healthy fats in your diet can help maintain a balance of hormones involved in appetite, metabolism, and feeling full.

Quit Smoking

Tobacco smoke may disrupt levels of several hormones, including thyroid, pituitary, and steroid hormones.

Limit Caffeine and Alcohol

Consuming caffeine and alcohol can significantly increase cortisol levels. Alcohol abuse can also impact reproductive hormones in both men and women.

Want more information? If you need additional help balancing your hormones naturally, let's chat!