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in Blog· Hormones and Metabolic Health· Stress and Adrenal Health

Cortisol Levels, Fibromyalgia and Yoga: Finding Balance

Yoga is believed to have many benefits for physical strength and relaxation. In our culture, we work hard and expect to do the same when we exercise. I believe it is important to balance hard work with a mindfulness and relaxation practice. Forms of yoga that promote mindfulness and breath -work are vinyasa, hatha, and ashtanga to name a few. Try to avoid only doing yoga classes that are high intensity such as Bikram or intense power classes.

Research has supported reduction in chronic pain symptoms in women with fibromyalgia, specifically. Why did yoga help pain in this population? Because researchers found that yoga practice increases levels of cortisol to NORMAL values. The researchers tested pre and post intervention cortisol levels using salivary hormone analysis. Cortisol a hormone that has been found to be abnormally LOW in women with fibromyalgia. This means that women with fibromyalgia may be suffering from adrenal insufficiency or adrenal fatigue which contributes to pain, fatigue, and sensitivity. In the study, the subjects practiced 75 minutes of hatha yoga twice weekly over the course of eight weeks.

Normally cortisol levels peak about 30-40 minutes after we get up in the morning and decline throughout the day until we’re ready to go to sleep. This pattern can be disrupted in fibromyalgia.

Anyone can benefit from the cortisol balancing effects of yoga.

Source: Kathryn Curtis, Anna Osadchuk, Joel Katz. An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia. Journal of Pain Research, 2011; 189 DOI: 10.2147/JPR.S22761

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Do you take supplements? How did you decide which Do you take supplements?  How did you decide which ones were right for you?  One of my favorites that can benefit many is black elderberry. Have you heard of it? 
 
This powerful herb helps: 
Reduce inflammation
Enhance immune system
Benefit cardiovascular function
 
The second bullet point highlights why elderberry is SO important to take in winter months. Our immune systems are getting back up to speed this season after two years! Elderberry is well researched and shown to be an effective supplement for fighting bacteria and viruses. 

Share this post with a friend who may benefit from black elderberry.
If you are what you eat, what are you? I actually If you are what you eat, what are you?

I actually used to obsess over what I ate. That wasn’t a long term solution for good nutrition, so I’ve learned how to eat what makes me feel good and is health promoting. 

Learn more about how you can take control of your health with nutrition, click the link in bio.
The winter blues hit everyone differently. You mig The winter blues hit everyone differently. You might find yourself looking to food or sleep for comfort while the weather changes your sleep and mood.

While you can’t change the weather, here’s some proactive steps you can take to battle the blues: ❄️

🥕 Eat Your Veggies. Just because it’s cold doesn’t mean you need to eat heavy, high fat processed foods. Explore recipes like hearty vegetable soups, roasted vegetables, and omega 3 rich foods. 

🏂 Go Outside. Exercise inside is fantastic, but don’t let that keep you from a brisk walk outside. 

🤗 Keep Social. Social interaction is important for your mood. Make sure to keep your social engagements even if you don’t feel like leaving your house. You will be glad you did.
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