Are you getting hot flushes, feeling tropical all year round?
I'd never heard of peri-menopause or even thought about menopause until I turned 50's. If your in your 40’s you may not recognise symptoms, but it’s like a mini-menopause before the main event, yep WHAT THE!
I've created a Free guide - “10 ways to balance menopause symptoms naturally”, to help with easy lifestyle changes.
Maybe your symptoms are telling you it's time, for better selfcare.
Peri-menopause is like a trial run, symptoms can begin in 40’s up to 48-50. A natural rebalancing, transiItioning of our hormones, preparing our bodies for menopause and the cessation of periods. .
But don't panic, we don't all experience all symptoms, but if you do heres a few lifestyle actions we can take to rebalance hormones, better selfcare.
What are your symptoms telling you?
But it can cause havoc for some emotionally and physically. Synptoms include, fatigue, foggy brain, weight gain, aches and pains, headaches, hot flushes, night sweats, anxiety, insomnia plus more, but symptoms can be improved with balanced diets, less toxins, exercise, healthy weight, plenty of rest and a positive attitude.
If you have been not taking care of yourself, living under stress, not eating well, then the body is going to struggle with increased demands. Gaining extra weight, smoking, alcholol, and poor sleep will drain energy.
Biggest overall goal – maintaining a healthy weight as it underpins and enhances effect of symptoms, metabolism, thyroid, joints, energy, sleep.
Here’s 10 simple ways to help balance and manage menopause symptoms naturally
1. Eating more protien
Protein provides essential amino acids that your body can't make on its own and must be consumed every day in order to maintain muscle, bone and skin health. Eating protein keeps you fuller for longer, decreases your hunger hormones.
2. Exercise has so many benefits for rebalancing hormones.
Studies have shown that regular exercise 3- 5 hours per week, reduced severity of hot flushes in post-menopausal women, also helping with sleep and fatigue, worth trying right.
a) Exercise releases the feel-good hormones known as endorphins, which help to lift your spirits and put you in a more positive frame of mind.
b) Exercise also helps menopausal women to deal better with depression, stress and anxiety.
c) Exercise can promote bone strength, reducing risk of osteoporosis. Research studies have shown that bone tissue lost from lack of use can be rebuilt with weight-bearing activity.
d) Exercise Rebalance hormones for weight and insulin. Your insulin levels can be improved (use of sugar for energy from the cells). Poor uptake of sugar, (insulin resistant) is linked to inflammation, weight gain, heart disease, diabetes and cancer. .
Many types of physical activity have been found to increase insulin sensitivity and reduce insulin levels, including aerobic exercise, strength training and endurance exercise.
3.. Avoid sugars (processed carbs),
Refined sugar and Low to moderate-carb diet based on whole foods may reduce insulin levels in overweight and obese people with prediabetes and other insulin-resistant conditions like polycystic ovary syndrome (PCOS)
4. Reducing Stress to calm stress hormones
Two major hormones affected by stress are cortisol and adrenaline.
Unfortunately, chronic stress causes cortisol (stress hormones) levels to remain elevated, which can lead to excessive calorie intake and obesity, increasing belly fat.
Cortisol is known as "the stress hormone" because it helps your body cope with stress over the long term.
Adrenaline is the "fight-or-flight" hormone that provides your body with a surge of energy to respond to immediate danger.
Elevated adrenaline levels can cause high blood pressure, rapid heart rate and anxiety. However, these symptoms are usually fairly short-lived because, unlike cortisol, adrenaline is less likely to become chronically elevated.
Research has shown that you may be able to lower your cortisol levels by engaging in meditation, yoga, massage and listening to relaxing.
Tip # Get a massage
A 2005 review of studies found that massage therapy not only reduced cortisol levels by an average of 31%, but also increased levels of the mood-boosting hormone serotonin by 28% and dopamine by 31%, on average
5. Add good fats to your diet
Eating good fats in your diet may help reduce insulin resistance and appetite.
a) Dairy fats and monounsaturated fat in olive oil and nuts also seem to increase insulin sensitivity, based on studies in healthy adults and those with diabetes, prediabetes, fatty liver and elevated triglyceride
b) Fatty fish is by far the best source of omega-3 fatty acids, which have impressive anti-inflammatory properties. Research suggests they may also have beneficial effects on hormonal health, including reducing levels of the stress hormones cortisol and adrenaline. Omega-3 fatty acids can help calm your stress hormones, decrease insulin levels in obese and insulin-resistant individuals.
6.. Green tea - is a natural metabolism-boosting caffeine
It contains an antioxidant which has been credited with several health benefits. Consuming green tea can increase insulin sensitivity and lower insulin levels. You can alternate with coffee, tea, water.
7. Decrease toxins in your diet
So many foods can be inflammatory in your system, so reducing everday toxins in your diet will improve your hormone function.
Eg processed packaged food, sugar, hi carbs, alchohol, smoking and caffeine. Add more hydration, more fresh fruit and veg, oily fish, omega 3;s, nuts, grains, seeds .
8. Quality and quantity of sleep counts
Research has shown Poor sleep creates imbalances of many hormones, including insulin, cortisol, leptin, ghrelin and growth hormone.
Which increases hunger and stress hormones, reduce growth hormone and increase insulin resistance. For hormone balance aim for at least seven hours of good quality sleep, go to bed same time every night, wake same time every day.
9. Eat eggs Eating whole eggs as part of a low-carb diet increased insulin sensitivity and improved several heart health markers more than a low-carb diet Eggs are one of the most nutritious foods on the planet. They've been shown to beneficially affect hormones that regulate food intake, including lowering levels of insulin and hunger hormone, < >
10. Power of natural Supplements
Enlist support of a naturopathor doctor. There are some well known vitamins, oils and herbs that naturally assist reducing menopause symptoms. Eg Black Cohosh, Wild Yam, Ginseng and many other natural remedies you can get from your naturopath. I would always suggest start with seeing your doctor if feeling overwhelmed with symptoms.
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Disclaimer – This guide is designed for general education, it is not a guide for diagnosis and would recommend you always seek medical guidance for more information advise on symptoms