Monday, May 27, 2024

How Can I Balance My Hormones During Menopause

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How To Find Hormonal Balance During Menopause

Each individual has a unique balance of hormones. During perimenopause and menopause this unique balance can be disrupted. Getting back into balance and feeling more yourself can be a tough task for many.

We encourage you to read through our Symptoms & Solutions section of our website for additional information on achieving better hormone balance, as there are many things you can do on your own, including: life style choices, reducing stress, and eating more nutritiously.

The Power Of Hormones

Theprocess of aging happens in the life of every organism, but the changes are notalways easy to adjust to, especially when they affect your quality of life. Asbody processes slow, it becomes more difficult to keep up the pace you are usedto. You may also begin experiencing specific, disruptive symptoms associatedwith age-related hormonal shiftsand it may happen earlier than you think.Women often anticipate the hormonal changes associated with menopause but maynot recognize the symptoms when they first appear.

Throughout a womans reproductive life, estrogen and progesterone levels interact with each other in a cyclic opposition, spurring each phase of the reproductive cycle. But as women approach the menopause transition, these natural hormonal fluctuations can become more pronounced and less predictable, causing a host of physical and emotional effects. This transitional period before menopause is known as perimenopause, and it can begin long before you enter menopause. For many women, this means struggling with symptoms like menstrual irregularity, moodiness, irritability, vaginal dryness, hot flashes, and night sweats for years.

About Dr Roohi Jeelani

Dr Roohi Jeelani is Director of Research and Education at Vios Fertility Institute in Chicago, Illinois. Dr Jeelani earned her medical degree from Ross University School of Medicine in Portsmouth, Dominica. She then completed a residency in Obstetrics and Gynecology and a fellowship in Reproductive Endocrinology and Infertility at Wayne State University, Detroit Medical Center, where she was awarded a Womens Reproductive Health NIH K12 Research Grant. She is board certified in Obstetrics and Gynecology.

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How To Balance Hormones Naturally

1. Swap Carbs for Healthy Fats

Foods that balance hormones include a variety of fat-containing foods that provide short, medium and long-chain fatty acids. Your body needs various types of fats to create hormones, including saturated fat and cholesterol.

Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism and promote weight loss.

Healthy fats have the opposite effect of refined carbohydrates, which lead to inflammation and can mess with the balance of your hormones.

My four favorite sources of anti-inflammatory, healthy fats include:

  • coconut oil, avocados, grass-fed butter and wild-caught salmon.
  • Coconut oil uses are plentiful for example, coconut oil has natural anti-bacterial and fat-burning effects.
  • Avocado benefits include improving heart health, lowering inflammation, controlling your appetite and contributing to your daily intake of fiber and nutrients such as potassium.
  • Salmon nutrition is also impressive: its one of the best sources of omega-3 fatty acids, which are known to lower inflammation and help with cognitive functions. Omega-3 fatty acids are a large component of brain-cell membranes and are important for cell-to-cell communication in the brain. Research shows that omega-3 fatty acids help protect against hippocampal neuronal loss and reduce pro-inflammatory responses.

2. Supplement to Fill Nutritional Voids

3. Address Emotional Imbalances

6. Get More Sleep

Hormone Balancing Tip #: Manage Stress

How I Make My Hormone Balancing Smoothies For Menopause

Stress wreaks havoc on our hormones, particularly our production of progesterone. Progesterone is produced from the same building blocks as our stress hormone cortisol . When we are stressed, our body ramps up its cortisol production and slows down on progesterone, contributing to a number of hormonal imbalances.

For many of us, we have little control over the stressors that are thrown on us on a day to day basis. The key then to managing stress is learning how to change your relationship with stress. Shifting your mindset around stress is the cornerstone to changing the way that it affects your body.

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Its About Time To Start Slowing Down Prioritize And Delegate Responsibilities Get 7 To 9 Hours Of Quality Uninterrupted Sleep Every Day This Will Allow Your Body To Recover And Recharge

Detoxify every single day. Besides exercise, intermittent fasting can do wonders for our body. It gives our body a break and provides our detoxifying organs time to remove all the built-up toxins in the body.

Start your day with warm water and lemon. Its a pretty decent natural detoxifier! Do deep breathing and give your body dry brushing and lymphatic massage every day. These detoxifying methods open up the lymphatic pathways to get rid of toxins.

I like this video by Dr. Eric Berg where he talks about how the lymphatic system work in the body :

Best of all, lessen exposure to toxins! Choose organic as much as possible, avoid using plastics and commercial products. Filter tap water with an advanced water-filtering system, like Brita.

Smart Natural Ways To Boost Hormone Levels During Menopause

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Hormones are the fall guys for everything during menopause. They take the blame for many of our emotional and physical discomforts. Truth is, hormones are not the villains that we see them to be they are actually our greatest allies during menopause! However, when hormone balance goes haywire, our body goes through a roller coaster ride of symptoms!

Our hormonal system is like our biological internet. It creates a web of signals that coordinate our entire body. Hormones are the little messengers that guide organs what to do and sync every function so we can maintain our bodys internal balance.

While hormones work for our benefit, we also need to work on the delicate balance of our hormone levels!Our body produces 50+ hormones. In women, estrogen and progesterone are the main players! When we reach menopause, our ovaries slow down, and as a result, our hormone levels decrease. In addition, testosterone, serotonin, thyroid hormone and cortisol levels also drop. These hormonal changes can cause a ripple of discomforts during menopause.

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How To Balance Your Hormones Naturally

Ultimately, consistency and commitment are key. How to balance your hormones, naturally, is all-encompassing. Here are the Cliffs Notes: Focus on an anti-inflammatory, nutrient-dense diet, remove endocrine disruptors, incorporate stress relief habits, and take the necessary steps to get your gut health on track. Finding a balance with exercise is important, too. If youre feeling overwhelmed, start small. Begin with daily meditation practice. Next week, take a stab at a 3-day hormone-balancing meal plan. One step at a time.

Image by Hannah Zahner

Switch Caffeine For Matcha Green Tea

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A study of over 2,000 women found that those who consumed coffee regularly experienced more hot flashes and night sweats than those who didnt consume caffeine. Matcha green tea has caffeine in it, the better solution would be to cut it out completely, but its a smaller portion in milligrams per serving than coffee ad has L-theanine a compound that keeps you calm.

Our Tip: switch to matcha green tea latte when possible and slowly wean yourself off the daily habit.

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To Boost Muscle Strength Add Whey

When we were teens, our adrenal glands produced lots of DHEA, a hormone that builds muscle and burns fat, says endocrinologist Alex Forster, M.D. Fortunately, Australian researchers say you can boost DHEA production doubling your ability to build muscle and speeding fat loss by as much as 65 percent just by adding four tablespoons of whey protein powder to your daily diet.

Another Approach To Hormone Balancing In Menopause

Big hormonal shifts occur in menopause. For those who experience drastic changes during menopause, hormone balancing may help. To learn more about different approaches to hormone balancing and how it works, we turned to Lynne Shinto, N.D., M.P.H., who practices naturopathic medicine at the Center for Womens Health.

Typical symptoms that may bring someone in to see her for hormone balancing include:

  • Hot flashes
  • Sleep disturbance
  • Vaginal dryness
  • Cognitive changes
  • Mood changes

People dont talk about mood a lot, but there is definitely a strong component, says Shinto, Sometimes that is the symptoms that is most bothersome.

Some of her patients may have already tried conventional bioidentical hormone therapy, prescribed by an OB/GYN or primary care provider. These bioidentical hormones come in oral, transdermal or intravaginal forms and are at set doses.

A lot of women will try that conventional bioidenticals first, and also try different doses, and may still not be feeling quite right, says Dr. Shinto, They may have heard theres a way to compound the hormone dose to be more tailored as an alternative. Thats where Dr. Shinto comes in.

Before beginning any level of treatment, Dr. Shinto will test a patients hormones to get a baseline. Then, she will take a look at their symptoms and line up a treatment plan.

Its always nice to have a choice, she adds.

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Symptomatic Relief From Supplements

Hormone replacement therapy is widely acknowledged as the most effective treatment for perimenopause and menopause symptoms due to its unique ability to target the root cause of uncomfortable symptomsdeclining hormone levels. Eating a healthy diet, practicing good sleep hygiene, getting regular exercise, and implementing effective stress management techniques can also be instrumental in feeling your best as you age. However, a growing number of women are also turning to nutritional supplementation to help restore physiological tranquility, whether used in concert with HRT or on their own. The best supplements for hormone balance include:

Maca root

Maca is a cruciferous vegetable found in the Andes mountains of Peru. It has historically been used to treat sexual dysfunction and enhance fertility, but it can also play a critical role in supporting women during the menopause transition. Unlike many other herbal products, Maca does not contain plant hormones, so its benefits seem to be achieved by modulating the balance of endogenous hormones rather than introducing exogenous hormones. Researchers have found that Maca had a hormone-balancing effect, alleviates uncomfortable symptoms, and lowers body weight, blood pressure, serum triglycerides and cholesterol in perimenopausal women. Indeed, some believe that Maca may be a viable alternative to hormone replacement therapy for some women.

I3C and DIM


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Tips To Balance Your Hormones Naturally During Menopause

Hormonal Balance During Menopause

When youre going through menopause, learning how to balance hormones naturally can be a great way to help you manage the more uncomfortable side effects of this transition.

Menopause can be a really challenging period in a womans life.

Hot flashes, weight gain, night sweats, anxiety, mood swings, hair loss, and a decreased sex drive are some of the most well-known symptoms that women, and people with a female reproductive system, may encounter during this critical time.

The physical and emotional changes can sometimes feel like a roller coaster that we cant wait to get out of.

Hormones are chemical messengers that help regulate multiple vital bodily functions. Estrogen, testosterone, insulin, adrenaline, cortisol, and ghrelin are all hormones that affect everything from your reproductive system, sleep , and energy, to hunger levels.

When hormones are out of balance, even the most mundane tasks can feel huge.

You can feel tired, out of sync, low energy, too hungry, or not hungry at all – you get the gist. Most people go after hormone-balancing medication, but not everyone qualifies for them. Thats why finding ways to balance hormones naturally can be really helpful.

If you, or someone you know, is experiencing some of the symptoms of menopause, these useful tips will help you feel better and get back into your personal groove.

Learn how to balance hormones naturally to slay your day and feel like you again.

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How Can I Balance My Hormones Naturally During Menopause

Hormone Balance Tea | Green Tea | Fenugreek Powder | Ashwagandha | Other Ways To Balance Hormones

Finding a way to naturally balance your hormones during menopause can help reduce symptoms and shorten menopause. I know that balancing my hormones using herbal remedies made menopause much easier for me.

When your hormones fluctuate during menopause, it can affect your mood, weight, body temperature, skin and more. Herbal teas such as green tea, hormone balance tea, Fenugreek powder, and burdock root can balance your hormones.

If you arent sure if you are suffering from a hormonal imbalance, check out this article first to understand the symptoms of hormonal imbalance.

It might sound like a lot of work, but balancing your hormones is easier than it sounds. And luckily for you, Ive found out the best ways to balance your hormones during menopause naturally. Check it out!

Consider How Caffeine Is Affecting You

When I talk to most women about caffeine, I usually hear something like, Ill do anything you want me to, but dont make me give up coffee.

I get it. Life is nuts, and most of us need to mainline caffeine just to get by. As I said above, though, this could be really problematic, especially if you experience anxiety on the regular, feel like you cant get out of bed in the morning, have energy crashes in the day, or have trouble falling asleep at night.

If youre not ready to ditch the joe, then just observe how you feel 30, 60, and 120 minutes after youve had coffee. If youre wanting to call it quits, ease into it with half decaf and half regular, replace a cup a day with decaf, or experiment with matcha.

Life is full-on for so many of us these days, which is why I hope that you have a clearer picture of what a hormone imbalance actually looks like and how to start to reverse it. Hormones exist in a hierarchy, so its important to take a top down approach to addressing problems that arise from a hormone imbalance.

Hormones are also talking to each other all day long, so once you work on one hormone, the rest will start to fall in line. Thats the beauty of hormones. Theyre working together to support you, always.

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Ovarian Hormone Effects On The Reninangiotensinaldosterone System In Pm Women

Although much of the research in HT in PM women has focused on estrogens, progesterone is the primary steroid involved in blood pressure changes around menopause43 and is important for fluid regulation as well.42 For example, progesterone and drospirenone antagonizes the aldosterone effects on the cardiovascular system, and progesterone competes with the mineralocorticoid receptor in the distal tubule of the kidney. In contract, progestogens that upregulate androgen receptors may increase hypertension risk in susceptible women.44 Moreover, such progestogens may upregulate the thrombin receptor in the vessel wall, increasing atherosclerotic risk and thromboembolic disease.45 In young women, progesterone can inhibit aldosterone-dependent sodium reabsorption at distal sites in the nephron and produce a transient natriuresis followed by a compensatory stimulation of the reninaldosterone system. However, while the impact of progesterone on the reninangiotensinaldosterone system effects on blood pressure changes have been studied in PM women, fluid and sodium regulation in response to the reninangiotensinaldosterone system has not been directly examined.

How Can I Increase My Estrogen Levels After Menopause

Tools to balance hormones during perimenopause

When you have low levels of estrogen and progesterone, such as during menopause, it can negatively affect your mood, sexual desire, bone health, and more.Food

  • Soybeans. Soybeans and the products produced from them, such as tofu and miso, are a great source of phytoestrogens .
  • Flax seeds.
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    Risk Factors And Causes

    Hormonal imbalances are multi-factorial disorders, meaning they are caused by a combination of factors such as your diet, medical history, genetics, stress levels and exposure to toxins from your environment.

    Some of the major contributors to hormonal imbalances include:

    • Food allergies and gut issues: An expanding field of new research shows that your gut health plays a significant role in hormone regulation. If you have leaky gut syndrome or a lack of beneficial probiotic bacteria lining your intestinal wall, youre more susceptible to hormonal problems, including diabetes and obesity. Thats because inflammation usually stems from your gut and then impacts nearly every aspect of your health.
    • Being overweight or obese
    • High amounts of stress, and a lack of enough sleep and rest

    Adrenal dysfunction is the largest cause of the hormonal imbalance with the sex hormones especially because of something called the cortisol steal.

    This occurs when cholesterol, which usually helps to make the sex hormones, combines with too much stress and the enzyme 17/20 lyase blocks the conversion the production of cortisol ensues. Cortisol then causes the imbalance of progesterone, estrogen and testosterone, which then decreases the sex drive.

    What Happens To Your Hormones During Peri

    Progesterone and oestrogen start to decrease very slowly over several years. The problem for most women is that progesterone for most of them tends to dip very gently, but oestrogen can go up and down like a yo-yo. Our bodies don’t like being without oestrogen. And very often, as it starts to fall, our body can try and compensate. And that can give a big hit of oestrogen some months and then some months, oestrogen starts to fall.

    So, you’ve got your progesterone falling nice and gently and your oestrogen going up and down quite a lot. When oestrogen falls, that tends to cause missing periods, or your periods get further apart, or they get very lighter, or they get shorter. When you get a sudden hit of oestrogen, that can trigger your periods to come back.

    Some women may find that they can go six months or more without a period and then suddenly they come back again. When the oestrogen gets high again, as well as triggering your periods to come back, it can also trigger all the usual PMS symptoms as well, such as breast tenderness, moodiness, bloating. Sometimes, it can raise enough to give you PMS symptoms but it doesn’t trigger a period.

    So, if you’ve got your oestrogen fluctuating like this over several years, it can be very hard on the body and your emotions, because you don’t know where you’re coming from every month.

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