Have you ever found yourself running around with so much to do, feeling like you’re behind before you even got started, and wondering how you’re going to get it all done?
Maybe you didn’t have time to make a good meal for yourself yet today, so you had extra coffee trying to wake yourself up to focus. Your energy tank is low because you just couldn’t get to sleep the night before (too much on your mind) and now you’re feeling tired and wired all at the same time.
But wait – there’s more – you just got your period. Now you remember why your emotions are all over the place on top of everything else.
All of the stress combined with our monthly cycle adds up to one big hormone roller coaster. And while our hormones are naturally “set to cycle,” when they go through extreme highs and lows it can affect your body in unhealthy ways – like unwanted weight gain, energy drops, fatigue, anxiety, depression, poor sleep patterns, low libido, mood swings and cravings.
But there is hope for those hormones, and you CAN actually support them even when you’re on the go.
Let’s start with a big, deep breath and warm self-hug. Seriously. You are doing so much. You deserve to be appreciated and taken care of so you can do all of these important life things and feel your best.
The best person to do that is YOU – after all, only you know how you truly feel, and just how overwhelming things may be.
While there are plenty of articles out there that promise you self-care salvation in a bath with candles or that massage you never seem to have time to get to, I’m a big fan of ALSO looking at things we can do that fit into the things we’re already doing.
I got together with my good friend Dr Mariza Snyder, women’s hormone practitioner and multi-published author and we cooked up some amazing ideas to help support you all day long.
So let’s start with an easy question: what is something that you (and probably every woman you know) always has with her?
No, not your phone – it’s what you put your phone IN! Your purse, or bag!
Pop any (or all) of these essentials in your bag when you’re on the go to support your hormones all day long….
1: Rollerball Blends
Rollerball essential oil blends are carefully selected essential oils added to a 10 mL glass rollerball bottle and diluted with a carrier oil like fractionated coconut oil, sweet almond oil, or whatever your favorite carrier oil may be.
While I also use straight essential oils like lavender and rose, I absolutely love the blends. They are quick and potent plant chemistry to get immediate results! You can blend them yourself, or purchase them pre-blended.
So what do you use them for?
First, let’s talk stress.
The hormone most responsible for disrupting our natural stress response is cortisol. Keeping this hormone in check is the key to keeping all of your other bodily systems happy.
Chronic stress really wracks a body and sets off a negative domino effect that can really harm our everything. If you know that stress is a problem in your life, you’ve got to be proactive about getting it in check.
I keep this Stress Relief Blend in my purse at all times (one of Dr Mariza’s signature blends) to help keep my cortisol levels in check. Studies have shown that simply inhaling essential oils like Lavender and Rosemary can help to immediately lower cortisol levels in the body (1).
Carrying this Stress Relief blend and rolling it on your wrists and behind your ears can help calm your body and mind. Try taking a few deep breaths in and out while applying to signal to your body that YOU are in control.
STRESS RELIEF BLEND
- 12 drops Lavender essential oil
- 9 drops Frankincense essential oil
- 9 drops Wild Orange essential oil
- Carrier oil of choice
To use: Apply to pulse points on wrist and neck when you feel stressed or wired. You can also hold open the bottle under your nose and take a few deep breaths when you need to find the calm.
Another one of Dr M’s blends that I love is the Energy Blend. This one is great for safe, effective focus, energy, and motivation. Studies have supported again and again the power of Peppermint for allowing your body to refocus and energize (2), while Rosemary can improve your cognitive function (3).
Citrus oils energize the mind and body while the Ylang Ylang will help your body to find a calm confidence that it needs to refocus and carry on by balancing your heart rate and blood pressure (4). Kick that brain fog naturally instead of pumping your veins full of caffeine and sugar only to crash a few hours later.
MOTIVATIONAL ENERGY BLEND
- 10 drops Wild Orange essential oil
- 7 drops Peppermint essential oil
- 5 drops Eucalyptus essential oil
- 3 drops Ylang Ylang essential oil
- 3 drops Rosemary essential oil
- Carrier oil of choice
To use: Apply to pulse points or on the back of the neck when you are feeling mentally or physically sluggish and need to up your game and refocus.
Now, let’s talk hormone support.
Our female hormones – estrogen, progesterone, and testosterone – fluctuate during our menstrual cycle, so a great way to keep them balanced throughout the month is to proactively support them with essential oils.
The oils in this blend were chosen by Dr M to support emotional unrest, ease anxious feelings, and help balance mood swings – all month long. In addition, this blend can also relax uterine muscles to relieve cramping during your cycle.
HORMONE RELIEF BLEND
- 10 drops Clary Sage essential oil
- 8 drops Lavender essential oil
- 8 drops Geranium essential oil
- 4 drops Bergamot essential oil
- 4 drops Ylang Ylang essential
- Carrier oil of your choice
To use: Apply to pulse points or over your heart when you are feeling hormonal and emotional. Apply to lower abdomen and back to help ease cramping during your menstrual cycle.
I always have at least 2-3 of these oils and/or blends with me. If you love these ideas, you can get so many more of them in Dr Mariza’s new book, The Essential Oils Hormone Solution!
Keep yourself from getting “hangry” with protein-rich whole foods included in all your meals to fuel and sustain your body like sugar and caffeine can’t. When you’re on the go and feeling tired, instead of reaching for more coffee, try powering up with a protein-rich food or portable small meal instead.
Eating protein decreases levels of ghrelin, a hunger hormone, and stimulates the production of the hormones that make you feel full and satisfied. Eating adequate protein improves metabolism, and increases fat burning (10).
I like to keep a small shaker cup with me and protein powder packet tucked inside – for on-the-go emergencies. This pairs perfectly with that apple or banana that also fits right in your bag.
Other easy to take with you snacks include portable baby food packets like these (they slip right in your purse), approved protein bars (that don’t contain tons of added sugars), home made protein bars, nuts, nut butters or seeds, or even jerky can help your body to carry on and keep your hormones working for you.
You can pop any of these things in your bag easily.
I know you carry your phone with you everywhere so you can check out my latest Instagram posts 🙂 I also really recommend using your phone to help remind you about important things that you can do to support your body.
I have apps and reminders on my phone that help me stay present, healthy and stop to take a moment for deep breathing, to drink my water, and to create moments of mindfulness throughout my day.
- Water Minder
- 5 Minute Journal (set a timer on your phone to use it morning and night)
- Meditation Apps (set a timer on your phone to remind you to use it)
- Workout Reminder – and have you downloaded the Free Betty Rocker App?
- App Power Down Automation (set your phone to power down apps on your phone at a certain time of day to help you avoid excess blue light from your phone that makes it harder to fall asleep)
Just breathe – set a different alarm for a sanity check and practice deep breathing techniques every 2-3 hours to recalibrate your body’s cortisol levels.
You need to slow your breathing by taking deep belly breaths to let your body know that there is no immediate danger. Try 2-3 repetitions of deep inhales and exhales while counting to 10.
Focus on gratitude while you do this and repeat affirming words to yourself to remind yourself that you are in control and are flawsome and brilliant and connected to other women like you.
Make some new friends in Rock Your Life – our amazing group of women from around the world is open 24/7 and you can get support, accountability and motivation from the coaches and other Rockstars who are there for you – along with all the powerful resources for your body like recipes, challenges and live classes to keep it fresh!
And another quick tip? Get your best friend on speed dial for accountability and sanity check-ins.
No one can calm you down like that friend who can give you a lifeline of support and understanding!
Drink up, Rockstar. Keeping yourself hydrated keeps your mind, body and cells happy and strong. The water in soda doesn’t count, nor does the water you used to make your coffee. Avoid those flavored beverages – and try some water infusions!
You can find some epic recipes in Dr Mariza’s new book. Give your water some love with fresh citrus slices and essential oils like Lemon, Grapefruit, and Peppermint to support natural detox all day long.
It will also help to prevent you from feeling like grazing throughout the day and keep you energized and moving forward. So many times food cravings are just thirst wearing a costume. Get a glass or stainless steel water bottle and slip it into your bag!
While all of our bodies need different things, Dr Mariza says that most of us are deficient in some necessary component.
Magnesium is lacking in most adults, and the average woman should be intaking around 300 mg per day. Magnesium is an essential mineral that serves as an enzyme cofactor for over three hundred biochemical reactions in the body, including those of glycolysis, the first step in harnessing energy from carbohydrates.
Check with a trusted health care professional and see if it is right for you. You could be having symptoms of magnesium deficiency and not even know it.
Dr M notes that PMS, heavy periods, cramping, migraines, and a whole host of other problems are linked with magnesium issues!
You can also up your magnesium by using an Epsom Salt bath as a part of your evening self-care routine.
Now, don’t forget your bag!
Self-care doesn’t have to wait until you get home and have time to unwind, or only be packed in on the weekend. While I’m a proponent of doing ANYTHING that’s supportive to you, it’s so important to just find ways to give yourself that support throughout the day so you can refocus, recharge, and rebalance.
For more amazing tips on how to be the CEO of your own healthcare and keep your hormones supported throughout the month, get yourself a copy of Dr. Mariza Snyder’s new best-selling book, The Essential Oil Hormone Solution.
The book is already a best-seller on Amazon in multiple categories, and will give you tons of new ideas and support.
I just love her tips and blends, and listen to her podcast all the time now that we live in different states and can’t get together as easily in person anymore.
She’s a wealth of knowledge and a wonderful, caring person who I’d love for you to know!
If you know a woman who would like to feel more empowered, happy and fit, share this post with her!
Your support of other women is what makes all of us stronger. As we grow, we lift up others around us.
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We talk about these topics (and more) in Rock Your Life, my online home workout studio and women’s fitness community!
Come join us and let us support you on your journey of fitness and health – with home workout challenges, workout classes, healthy recipes, and our private support group!
- Atsumi T., Tonosaki K. “Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva.” Psychiatry Research. February 2007. Web. https://www.ncbi.nlm.nih.gov/pubmed/17291597
- Meamarbashi, Abbas. “Instant effects of peppermint essential oil on the physiological parameters and exercise performance.” Avicenna Journal of Phytomedicine. January 2014. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103722/
- Moss, Mark and Oliver, Lorraine. “Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma.” Therapeutic Advances in Psychopharmacology. June 2012. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/
- Da-Jung, Jung., Jun-Youl, Cha., Sung-Eun, Kim., Il-Gyu, Ko., and Yong-Seok, Jee. “Effects of Ylang-Ylang aroma on blood pressure and heart rate in healthy men.” Journal of Exercise Rehabilitation. April 2013. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836517/
- “Pumpkin Seeds.” The World’s Healthiest Foods. 2019. Web. http://whfoods.org/genpage.php?tname=foodspice&dbid=82
- “Spinach.” The World’s Healthiest Foods. 2019. Web. http://whfoods.org/genpage.php?tname=foodspice&dbid=43
- “Almonds.” The World’s Healthiest Foods. 2019. Web. http://whfoods.org/genpage.php?tname=foodspice&dbid=20
- “Black Beans.” The World’s Healthiest Foods. 2019. Web. http://whfoods.org/genpage.php?tname=foodspice&dbid=2
- “Candies, chocolate, dark, 70-85% cacao solids.” SELFNutrition Data. 2018. Web. https://nutritiondata.self.com/facts/sweets/10638/2
- Lejeune, MP., Westerterp KR., Adam TC., Luscombe-Marsh, ND., Westerterp-Plantenga, MS. “Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber.” The American Journal of Clinical Nutrition. January 2006. Web. https://www.ncbi.nlm.nih.gov/pubmed/16400055/