Hormonal Health Tips
This topic is huge and throughout life stages, there are so many changes that women go through.
Here is a brief summary of some important points and suggestions for what may help.
- Perimenopause is referred to as a ‘second puberty.’ (From around 45 years of age). It is a temporary re-wiring of the brain.
- Some of the symptoms of perimenopause are weight gain without changes in exercise or eating, new mid-sleep waking, onset of night sweats, new or increased migraines, new onset heavy and/or longer flow, increased menstrual cramps and PMS.
Heading towards menopause, progesterone drops dramatically. Progesterone is our hormone that makes us nice and ‘level headed’ and also stimulates our metabolic rate, reduces inflammation and modulates immune function. So, how can you support this change?
- Vagus nerve and parasympathetic nervous system love, magnesium glycinate, micronutrients including Vitamin C, Vitamin B6, Vitamin E, Taurine, inhaling a blend of lavender, ylang ylang, marjoram and neroli to decrease blood pressure and cortisol levels.
Ladies also experience a drop in estradiol which reduces appetite, helps build muscle and bone, keeps skin smooth, supple and hair luscious, supports urinary tract health and pelvic floor, increases motivation to move the body (dopamine). So, how can we support this change?
- We want to prevent oestrogen from spiking too high. We can do this by limiting alcohol, decreasing environmental xeno-oestrogens that include synthetic fragrances, pesticides, household and personal care products and toiletries.
- Support the clearance of oestrogen by pooping every day, hopefully twice per day!
- Promote bacterial diversity with fermented foods, fibrous fruits and vegetables and cooked and cooled rice and potatoes (for resistant starch).
You want detoxification working efficiently all day, every day for you.
- Support your liver by having nutrient dense foods.
- Support your lymphatic system by moving and diaphragmatic breathing.
- Support your kidneys by drinking plenty of water.
- Support your skin by sweating!
- Support your colon by eating plenty of fibre.
Especially around perimenopause, it is a vulnerable tipping point for health. What you choose to do around this time is an investment into your next 40 odd years.
In order to thrive in your 50s and beyond, you absolutely need stable blood sugar levels. This includes:
- Protein at every meal, especially breakfast (aim for 30g).
- Protein, fat, fibre!!!!
- 1 Tbsp raw Apple Cider Vinegar 15 minutes prior to main meals, especially dinner.
- Magnesium rich dark chocolate. YES!
Post menopause needs include:
- Collagen daily.
- Vitamin D3 & K2.
- 3D movement to stimulate collagen and keep strength and power.
- High quality fish oil (talk to us about Zinzino omega 3 and vitamin D oil if you are interested).
- Eat higher fat, protein and lower carbohydrates.
Reference: Chantel Hutnan