Are you a woman in her 40’s or 50’s that is busy juggling a career and your personal life and have started to experience constant tiredness, difficulty keeping your body temperature steady, brain fog, sleep problems, mood swings, and weight gain that can’t be reduced no matter how well you eat and exercise? There are a number of strategies you can put in place to regain your hormone balance and reclaim your health. Here are our top tipd for improving your peri menopause and menopause experience:
Increasing your muscle mass at this life stage help with balancing hormones. To develop and increase muscle mass, make aim to do regular strength training. Muscle enables us to control insulin spikes and blood sugar levels, particularly as we get stronger in your thigh and glute muscles. Ladies, go crazy with those glute bridges and squats!
Manage your stress well
When stress arises, every woman needs to figure out ways to control it. For some this looks like delegating, bringing in more support to help you, whilst for others, it includes committing to a regular mindfulness, yoga or pilates practice. Find the things that will help reduce tension and keep you resilient.
Eat a low sugar diet
Keeping our carb intake low helps us avoid unnecessary increases in cortisol (stress hormone). Each time we consume sweets or crisps, we are be contributing to a waistline bulge around our midsection. Weight gain is driven by excessive insulin release and reduced insulin sensitivity.
Support liver detoxification
Your liver is essential for the detoxification of women’s hormones and hormone feedback. It’s important to look after your liver since it regulates our estrogen and progesterone.
Improve your liver’s ability to detoxify your hormones by avoiding excessive alcohol intake. Another benefit of not drinking too much alcohol is that it reduces progesterone production, causing FSH (follicle stimulating hormone) levels to surge. It’s the FSH spikes that trigger menopausal flushes.
Broccoli, cauliflower, cabbage, kale, and brussel sprouts are all helpful in helping your liver to detoxify and eliminate hormones too, so aim to eat them daily.
Consider eating more phytoestrogens
Women who are approaching peri menopause can find that foods rich in phytoestrogens are helpful for managing symptoms. You can notice an improvement in hormonal symptoms by eating foods that engage the estrogen receptors in the body.
Red Clover tea, flaxseeds, legumes and soy products all assist with this. We know eating soy is a controversial topic and it’s not for everyone, but if you’re a woman with low estrogen levels, it could be beneficial. Before you begin eating tofu a few times a week though, get your hormone levels checked with a doctor. When you do eat soy it must be non-GMO, organic whole bean products.
Taking these easy to implement measures can make a significant difference to your hormonal health. If you are already doing all of this and continue to be symptomatic then don’t hesitate to contact us for an initial appointment with one of our nutritionists or naturopaths to work out how we can help you further.