MY-MAGAZINE
2023
FEBRUARY
Hormonal Health our body's balancing act
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MY-MAGAZINE
hormonal health
FOR YOU I have dedicated February's My-Magazine to Hormonal Health focusing on both happy hormones and sex hormones. Our body chemistry literally shapes who we are and plays a significant and vital role in its functioning both physically and emotionally. Within these few pages I hope to spark a curiosity, an interest for you to dig deeper and become more aware of your beautiful body.
dana
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hormonal health
TABLE OF CONTENTS Happy Hormones 04
who needs a boost
Journaling 06
ridding yourself of negativity
Sex Hormones 8
an introduction
You Loving You 15
is where loving begins
Product Gallery 17
Pout MD - my new favorite lip treatment
My-Magazine contents are for you to consider, to learn, to learn and grow. My-Magazine is not intended to diagnose or treat. Please see your healthcare provider for evaluation of symptoms, concerns and healthcare questions.
" NEVER STOP EXPANDING YOUR MIND. "
STAY INSPIRED DANAOVERMANSTUDIO.COM
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hormonal health
HAPPY
HORMONES Hormones! A noun that has been verbed. Who hasn't said "I must be hormonal" or how about this comment, "she must be hormonal", which by the way makes me cringe. We all have them, we all need them, and learning what helps these amazingly wonderful chemicals to stay in balance is often misunderstood. And yes, those lovely hormones get blamed for a wide array of... let's say... moods or lack thereof. We can categorize our main hormones in two groups; happy hormones and sex hormones. Let's take a look at the main hormones that have been identified as the "happy hormones"; serotonin, dopamine, endorphins and oxytocin.
Serotonin: Helps to balance mood and promote feelings of wellbeing and reward. Dopamine: The feel good hormone plays a role in feeling happiness, pleasure and reward. Endorphins: Your body's natural pain killers they help you overcome the feelings of pain, stress and discomfort. Oxytocin: Not technically a happy hormone, more like the love hormone.
Each are important and independent of the others but work collaboratively in our body. Our body chemistry desires synergistic balance, the question is what role can we play in this balancing act? You may have heard of serotonin, it is a neurotransmitter carrying messages between cells in the brain and throughout our body. These messages are sent to a target cell which can be a nerve cell, a muscle cell or a gland. Serotonin is a valued communicator playing key roles in such body functions as mood, sleep, digestion, nausea, wound healing, bone health, blood clotting and sexual desire.
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hormonal health
Moving on to endorphins. Endorphins are a neuropeptide and they are also responsible for signaling within our body. They signal just a little different than a neurotransmitter but what is important to remember is there are more than 20 different endorphins which are responsible for the feeling of well-being. We can increase our endorphins through moderate intensity exercise, acupuncture and reflexology, breath work meditation, singing and dancing, sex and ultraviolet light.
Complex carbs can increase your serotonin. So what should you do to increase serotonin? We have learned that a diet rich in complex carbohydrates along with exercise, exposure to the sun and exercise can increase serotonin levels. Another happy hormone dopamine is also a neurotransmitter derived from the amino acid tyrosine which first must become L-Dopa before it can turn into Dopamine. Dopamine's bodily function is responsible for learning and attention, mood, movement, heart rate, sleep, lactation and so much more. A diet rich with poultry, dairy, avocados, banana, pumpkin and soy can boost dopamine levels along with meditation, good sleep hygiene and listening to music.
And lastly oxytocin. Oxytocin is a hormone whose main function is to facilitate childbirth. It has been referred to as the love or cuddle hormone since it is produced when we fall in love, snuggle and experience pleasure during sex. To improve your oxytocin levels it is as simple as companionship and physical touch along with vigorous exercise and singing with others. Treat yourself to a massage or facial, join a singing group, and make time for romance.
The reflection Consider where in your life you can include more of the activities that increase your happy hormones.
The question How can you seamlessly incorporate these activities into your daily life?
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JOURNALING IS LIFEALTERING by Hoku Krueger @daily.om
With journaling, it takes getting started to know just how radically life-altering it can be. Studies show that journaling can alleviate anxiety and depression, improve your working memory, accelerate the process of healing from trauma, and even boost your immune system. If you were sold at “alleviate anxiety and depression,” but not quite sure where to start, you’re in the right place. You can always keep a simple diary and write in it whenever the mood strikes you. But if you’d like a bit more inspiration or structure, there are plenty of other great, science-backed methods to use, such as these five expert-approved journaling prompts and journaling techniques.
1. To Clear Your Mind and Enhance Creativity: Try Freewriting 2. To Work Through Difficult Life Experiences: Try Expressive Writing 3. To Boost Your Mood: Try Gratitude Journaling 4. To Get Unstuck: Try a Thought Diary 5. To Heal a Relationship: Try Unsent Letter Journaling
hormonal health
AFFIRMATIONS
ARE POWERFUL Speaking affirmations, positive encouraging words towards yourself, your goals and your future can actually rewire you brain through neural reward and self-processing pathways. So speak them, write them, read them, believe them! Your affirmations are yours to manifest.
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hormonal health
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SEX HORMONES Sex Hormones; estrogen, progesterone and testosterone deserve to be included in this issue. In fact they are so interwoven within the ethos of holistic wellness that they will often be included as I write about skincare, emotional wellbeing, women's nutrition, sexual health and more in upcoming issues.
"the delicate balance of hormonal health is often misunderstood in women's health." Consider this an introduction to the these vital chemicals that surge, wax and wane through our bodies for an entire lifetime. The delicate balance of hormonal health is often misunderstood and disregarded in women's health, especially through perimenopause and menopause. In learning how our bodies function empowers us to be our own healthcare advocate. We formulate the right questions to ask. We become more in tune to our bodies allowing us to recognize the messages she sends alerting us of an imbalance or deficit.
09 Estrogen What is the non-reproductive function of estrogen?
Progesterone Common symptoms of low progesterone include:
Estrogen regulates important processes in your
Low libido.
skeletal, cardiovascular, and central nervous systems
Hot flashes.
that impact your overall health. Estrogen affects:
Migraines or headaches.
Cholesterol levels.
Depression, anxiety or other mood changes.
Blood sugar levels.
Menstrual cycle absence.
Bone and muscle mass.
Breasts that are often sore.
Circulation and blood flow.
Spotting between periods.
Collagen production and moisture in your skin.
Low blood sugar.
Brain function, including your ability to focus.
10 Testosterone
Learning what these hormones provide us is the start
Low levels of testosterone in females may result in:
seek a healthcare professional for advise when
of the conversation. It is always important that you
Decrease in sexual desire or libido
wanting to evaluate if you are lacking particular sex
Decrease in sexual thoughts or fantasies
hormones. We know that women in perimenopause
Difficulty reaching orgasm
will begin to see a decline in these hormones. This is
Fatigue
when the conversation should begin with your
Lack of concentration
healthcare provider. And if you find that you are
Muscle weakness
not being heard, you should find one that will listen.
Reduced vaginal lubrication
Often naturopaths and holistic medical practitioners
Thinning hair
will provide comprehensive evaluation and natural based treatments.
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"MOVING OUR BODIES AWAKENS EVERYTHING WITHIN US."
DANAOVERMANSTUDIO.COM
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Pause to discover the uniqueness of you.
dana overman studio + spa
Taking time for yourself is not something you earn, it is a necessity. When we allow ourselves to let go and reset we are in the present moment allowing ourselves to fully experience pleasure. Make relaxing, resetting, renewing and experiencing pleasure a part of your daily healthy lifestyle regimen.
Relax, Reset, and Renew should be at the top of your to-do list.
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hormonal health
SELF-CARE BEYOND THE TREND
Sing
Dance
Play
#01
#02
#03
When was the last time you sang? There is scientific evidence that singing improves not only your mood but also your immune system! And bonus - it can improve your focus and memory. So let any inhibitions go and sing your heart out.
Dance! Try conscious dancing to encourage self-discovery through unchoreographed movement. This has been shown to produce mental health benefits among the vast majority of participants with depression, anxiety or history of trauma, according to a new UCLA Health study.
Play something fun! Give yourself the freedom to play a game. Choose a game that fits your personality or try something a little outside of your comfort zone. Main thing is to experience fun. Best games are the ones that move our bodies and our brains.
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YOU LOVING YOU let go Let go of that which no longer serves you. Everything from clothes you no longer wear to the regrets you may carry. You have the power to let go. Give it away, speak it to the universe, release it in your journal... just let it go and you will feel a bit lighter making room for all the good stuff that comes your way.
make a date A date with yourself or bff, it's up to you because you get to decide what you need. Ask yourself... do you need self pampering or maybe a delicious meal with good conversation? Take some time to reflect and listen to your heart's whispers of what you are needing and then oblige those whispers.
say goodbye to inhibitions Inhibition is a drag. It keeps us from doing the things we really want to do. We must stop telling ourselves that we are not good enough, or we will be judged by others. Feelings of shame, fear and even past regret may be hidden within the inhibition that stifles us. Start with self-reflection and then move to creating positive affirmations to release unwanted inhabitation. Where do your inhibitions lie?
look in the mirror Mirror gazing is a real exercise of self. Privately stand in front of a mirror looking at your body noticing shape, size, color, with no judgement. After a few minutes, begin to note the parts of your body you appreciate. Speak gratitude for your body out loud recognizing its unique beauty.
treat yourself What are the things or experiences that can lift your mood, or boost your confidence? What would feel like a real treat? Do not get necessity and treat confused. A treat is something that we can live without but would love to experience or have.
write a love letter To yourself.
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dana
overman
studio + spa
GALLER
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hormonal health
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Our Happy Hormones
Make friends with serotonin, dopamine, endorphins and oxytocin!
LISTEN TO YOUR BODY It is a beautiful, intricate, magical specimen that has the power to heal itself if you let it.
FINDING YOUR WAY
Is a journey that only you can travel. It's your path, carved out from your experiences, your dreams, your DNA. @danaovermanstudio.com