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Not feel like yourself? Feeling tired and bloated? Restless sleep and foggy headed? Unwanted weight gain? No libido? Being told it’s normal to feel this way? Let’s change that.
Yes, our hormones fluctuate as we age and that affects our health and how we feel in various ways. There are, however, ways you can take charge and feel your best.
Are you over 35? Or experience premature menopause due to cancer treatment or premature ovarian insufficiency (POI), conceivably due to an autoimmune condition? Perimenopause—the transition period bridging women’s reproductive and post-reproductive years— is a time where rapid physiological changes occur despite the minimal research. The first hormonal change that occurs is a drop in progesterone; this may happen in your late 30’s, but most common in your mid-40’s. And for those of you who have experienced premature menopause or POI, this phase may have occurred even earlier in life. Perhaps your ovaries no longer release eggs and your estrogen levels have dropped so low that you no longer have a period – menopause. These hormonal shifts, combined with changes in body composition and health behaviors, put us at risk for unhealthy weight gain, insulin resistance, cardiovascular disease, bone loss, and other metabolic-related morbidities. So, how do we manage hormonal disruption? Tackling from all angles – nutrition, gut, hypothalamus pituitary adrenal (HPA) axis, exercise, liver, sleep, and bones to start.
Nutrition
Focus on unprocessed, whole foods. Eat lots of plant foods, particularly colorful vegetables and fruits; throw in some delicious vegetable juice (greens, celery, ginger combo is divine), and use herbs and spices liberally. Limit or avoid refined and processed grains, flours, and sweets as these foods lead to insulin resistance. Instead, choose high fiber foods that aid in eliminating excess hormones. Include protein with every meal. Opt for high quality, healthy fats, particularly foods rich in omega-3 fatty acids. Eat local & organic whenever possible. Drink filtered water and plenty of it to stay adequately hydrated.
Gut
The 1st step is to nourish your microbiome with real food. Incorporate gut healing foods, such as greens, ginger, turmeric, apple cider vinegar, allium vegetables (onion/garlic family), cruciferous vegetables (broccoli/cabbage family), fermented foods, coconut, wild salmon, chia/flax/hemp seeds, and bone broth. Assess your stomach acidity – too high and even more commonly, too low stomach acid leads to digestive disruption and impaired absorption of nutrients.
HPA Axis
This one is key! The HPA axis regulates how our bodies respond to stress – think cortisol, in particular. Additionally, HPA axis affects digestion, modulates immune function, regulates mood & emotions, and promotes sexual function. Very commonly, there is an imbalance with our goal to restore HPA axis homeostasis. Why? Because symptoms of HPA axis dysfunction include fatigue, insomnia, cognitive fog, lower libido, weight gain, and low blood pressure. If your progesterone is low, check your adrenals. When cortisol is high, your thyroid is suppressed. And, if your thyroid is sluggish, you’re likely to experience fatigue, constipation, cognitive fog, and weight gain. Consume an anti-inflammatory diet and be sure to include protein with breakfast. Be mindful of caffeine as it can increase our stress hormones and exacerbate anxiety. Do your best to ensure proper sleep to restore HPA axis function. Utilize deep breathing, meditation, yoga, and other types of physical activity.
Liver
The liver is our body’s fuel filter and is responsible for over 200 functions. While the liver has a key detoxification role, it’s also important for maintaining hormone balance and helps ensure hormones are metabolized appropriately. Eat cruciferous vegetables and allium vegetables; consider drinking green tea and dandelion root tea. While there are various supplements that may be helpful, please discuss with your healthcare provider before using. Liver support supplements may include a methylated B complex, magnesium, zinc, selenium, curcumin, milk thistle, liposomal glutathione, artichoke leaf, DIM, and calcium d-glucarate.
Sleep
Among other roles, sleep serves as your brain’s way to detox. It’s crucial to regulating our cortisol levels – linked with hunger and blood sugar. To help ensure quality sleep, consume a healthy, unprocessed diet, limit sugar, be mindful of alcohol and caffeine intake during the day, avoid screens at night, and/or consider a cup of passionflower tea to lower cortisol in the evening. Supplements that may be helpful (though, as stated previously, please discuss with your healthcare practitioner if appropriate for you) – magnesium, melatonin, theanine, GABA, phosphatidylserine.
Bone Health
In perimenopause, bone turnover slows and bone loss of up to 1-2% per year occurs due to an increase in bone resorption. Why? Because estrogen declines and FSH (follicle stimulating hormones) increases. Strength training is crucial to preserve lean muscle mass. Food-wise, focus on plant foods, avoid soda and excess coffee. Bone building nutrients to consider testing and/or including in dietary supplements – vitamin D3, vitamin K2, magnesium, calcium, zinc, vitamin A, copper, and boron.
Summary
There are many aspects of our health affected by our hormones. Not sure where to begin? Perhaps focus on one area to get started. Or, if you’re ready to tackle them all, go for it.
Want more? Interested in a small group course with an individualized component focusing on Women & Hormones? Please reach out and let me know. More to come very soon on this new, exciting course!
Happy (almost) Spring! Wishing you all the best!
Warmly,
Natalie