Introduction
According to a research article by open public health journal, working women stand at a higher risk of polycystic ovarian syndrome (PCOS) as compared to homemakers. PCOS is an endocrine gland disorder caused by hormonal imbalance in reproductive females. Hormonal health plays a pivotal role in everyone’s life. However, women’s health is heavily tied to healthy functioning of their hormones. Workplace wellness for women has been limited to provision of maternity leaves but little to no discussion on hormonal health and wellness.
Study shows 1 in 10 women in The United Kingdom and the United States of America are on the verge of getting-off workforce due to hormonal disorder. The stressful conditions of increasing level of competition in entrepreneurial environments are making women-employees susceptible to hormonal disorders, affecting their overall health.
Hormones 101
Hormones are chemical messengers produced in our bodies to maintain our physical, mental, and emotional health. Hormones are produced in the endocrine glands of the body. They regulate other functions of the body such as metabolism, mood, and ****** function among others. Estrogen, progesterone, testosterone, cortisol are some basic hormones in women that affect their well-being. Estrogen and progesterone are the major reproductive hormones that regulate reproductive and emotional health.
Stress, Hormones, and Imbalance
Cortisol, also known as the stress hormone, plays a pivotal role in our health and body functioning. At its proper level, it regulates sleep cycles, energy levels, blood pressure, and blood sugar. Studies show that chronic stress leads to a spike in cortisol levels. This in turn affects other hormones like estrogen.
Our body produces and regulates hormones in particular amounts. Too much or too less of any hormone in bloodstreams leads to hormonal imbalances. There are several factors that lead to hormonal imbalance. Stress, eating disorders, injury or trauma are some common reasons for hormonal imbalance. However, life-style changes and medical advice can help with the situation. A major part of our lives is dedicated to work. Thus, work environments influence our health and life-style choices in this sphere matter a lot.
Signs of hormonal imbalance vary from women to women. However, some common ones include extreme mood signs, abnormal weight fluctuations, insomnia, excessive hair growth, and skin irritation.
Discovering Your Stress Triggers
Women have had to juggle between both home and work for years. Work stress among women is a highly neglected discussion. Common stress sources include tight deadlines, high expectations, heavy workloads, and challenging colleague relationships. Understanding how these stressors affect your hormones is vital. Stress triggers the release of cortisol, which can disrupt the balance of other hormones like estrogen and progesterone. Furthermore it increases the risk of various health issues, including fatigue, mood swings, and decreased immunity. Thus, identifying specific triggers at the workplace is the first step. Finding a balance between yin and yang can be a task but a little mindfulness can go a long way.
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Stress-Busting Strategies for Hormonal Harmony
Mindfulness and Stress Regulation at Workplace
The second step after identifying potential stress triggers at the workplace is to navigate ways to address them. Simple mindfulness and meditation practices can help with being in tune with body and mind. Moreover, mindfulness allows one to be present in the moment rather than being anxious about the past or future.
Regulating stressful situations is key to healthy work life. Simple breathing techniques can help calm your mind. Getting up from your seat and taking a quick stroll will not only increase your step count for the day but will also make you feel better for the moment. Planning your day can provide you with a structure to follow and prioritize things that you need to finish. Thereby reducing stress and allowing you to be mindful throughout the day.
Moving Your Body Makes a Difference
Hormonal health is related to physical health significantly. Thus, in many cases of hormonal imbalances in women there exists a vicious cycle between the both. Moving your body has a significantly positive impact on hormones, stress levels and overall health. Exercising 30 minutes a day can help your hormones fall back into the track. Cardio exercises maintain a good heart rate and help burn fat while strength training helps build muscle.
Women often focus on cutting excess fat to improve their weight. Decreased weight has shown notable results for hormonal disorders like polycystic ovarian syndrome (PCOS). However, strength training has shown remarkable results on regulating insulin levels thereby decreasing chances of diabetes and PCOS. Yoga can be a great alternative if you are looking for a brain and body harmony. Study shows yoga helps in regulating hormone channeling into bloodstreams. It also increases mindfulness and reduces cortisol levels to minimize stress levels.
Eat for Balance: Nutrient-Rich Foods that Support Hormone Health.
Hustle culture has affected the way we eat prominently. Home cooked meals have been replaced by snacks and packaged food. The microplastic in packaged foods is one of the causes for hormonal imbalance in women. Many offices are adopting buffets and serving cooked meals keeping in mind the busy schedules of workers. A balanced meal usually contains a healthy balance of carbohydrates, fats, proteins, vitamins, prebiotics, and probiotics to keep the mind and body nourished. These nutrients also help in maintaining a good hormonal health.
Avoiding sugar, junk food in excess, starchy diet, too much salt helps stabilize your hormones. Two out of five meals of the day should be home made and freshly cooked to maintain your gut microbiome and digestion. Carrying meal boxes is an ideal way of discipling yourself when it comes to food. A simple meal prep the night before or on the weekends can make planning your meals easier.
Improving Your Sleep Quality
Stress levels can also impact sleep quality. A good quality 8 hour sleep can change your mood as well as lower cortisol levels. Balancing work and a peaceful good night sleep can be quite a task. Try regulating your screen time 1-3 hours before bed. Keep the room’s lighting and temperature low to allow melanin, sleep chemicals in your body to activate.
De-stress yourself before sleeping with one small-self care ritual. It can be deep-breathing, journaling, spending time with your loved ones, reading a book, or skin care. Putting your gadgets on sleep mode can help you detach from your work for 8 hours. Power naps during the day are also beneficial to boost productivity according to research. By putting the body off fight or flight mode, we allow hormones to do their job without any hindrance.
Embracing Your Feminine Side
Self-Care Rituals: Self-Care Practices to Nurture Your Feminine Energy.
Self-care rituals are an amazing way to de-stress after a long day and shift the focus to how you are feeling. Journaling, painting therapy and reading books are great ways to unwind. However, something as simple as cooking your favorite meal or listening to music can be a self-care ritual. Routine is monotony, but it is also discipline.
A morning routine of planning your day and night time routine for reflection can help in managing your stress levels and bring clarity to your priorities. It can also be an easy skin care routine that makes you feel in tune with your feminine side. Remember, the idea is to shift the focus on yourself and to make yourself feel good.
Role of Affirmations
A positive outlook on any aspect of life can uplift our mood. Women tend to forget to reward themselves for hundreds of thousand things they do for others and themselves. Emotional health is often neglected at workplaces. The reproductive cycle of women entail several phases like the follicular phase, ovulation, luteal phase, and menstruation. Hormones in a woman’s body keep fluctuating throughout the month impacting efficiency and mood.
The real feminine is being attuned with your emotional self along with your physical and mental self. Thus, simple words of affirmations can encourage you before you take on the tasks for the day. Winding your day up with a pat on your back can also boost your confidence to take the next day heads on. Affirmations are nothing but the words you want to hear for the day. Always look within yourself to find inspiration.
Quick Tips for Everyday Balance
Morning Routines: These can be simple morning habits to start your day right. Affirmation, meditation, deep-breathing or a heavy workout, always start your day with whatever makes you feel great. Being mindful is the key to a productive day. Planning your day can keep the hassle of un-invited stress through the day. Eating a healthy meal to nourish your body can give you the energy for the day.
Midday Breaks: Look for quick activities to recharge during your workday. Getting you within a few hours to take a stroll, taking stairs at the office, walking in the room while taking calls on the phone can help you relax at the office.
Evening Wind-Down: For a calming end to your day you can opt to spend time with your hobbies, or your loved ones. Sitting down and leaving work at the table is essential when you unwind at home. Focus more on efficiency than productivity. Try and finish your work for the day in the office rather than carrying it to your home. Maintaining boundaries is an integral part of work life balance.
Tech It Out for the Good: Health apps can offer valuable insights and reminders by tracking menstrual cycles, stress levels, and sleep patterns. Nutrition tracking helps maintain a balanced diet, supporting overall well-being. By offering personalized data and actionable tips, health apps empower you to make informed decisions and adopt healthier habits, promoting hormonal balance and reducing stress in the workplace.
H2 Conclusion
A healthy work environment is often associated with a civil code of conduct, good work culture and good working conditions. However, celebrating working women is one step towards gender inclusivity at the workplace. Not only that, keeping women attuned with their feminine results in healthier participation, efficiency and productivity at workplaces. Thus, hormonal health is a crucial topic that needs to be addressed at work settings. Steps in this direction can be menstrual leaves, provision for healthy snacking options, and unwinding sessions once a week.
