Sunday, December 4, 2022

How To Regulate Hormones During Perimenopause

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Perimenopause, Hormones and Weight Gain

For years I have not been feeling well and not able to get to the bottom of it.Dr Inna Lozinskaya has been the only practitioner who makes me feel seen, heard and unbelievably supported. She spends the time and delves into symptoms and history thoroughly. Be ready for an assessment thats much more thorough than the standard five minute useless assessment in regular doctors office. She understands and speaks to the connection of mind, body and soul and treats the whole person. Dr. Inna has been with me from diagnosis, treatment and beyond as I heal from poor gut health and various other co-infections that have been struggles for decades. I truly do not know where I would be without her. If you are looking for someone to help you heal so you can live your best life look no further because your answer is here.

Get Some Sleep For Nightly Hormone Regulation

Another way to naturally manage your hormones is to ensure you get enough sleep.

Sleep is your bodys chance to recover and maintain normal functions. When you dont sleep enough, your body cant function efficiently, resulting in a hormonal imbalance. Ensuring you sleep well can help make sure your body can regulate hormone levels without aid.

At night, your body naturally produces the human growth hormone , which helps repair your body and encourage general cell health. With more HGH, your body can effectively produce other hormones to manage your hormones naturally.

If you struggle to sleep at night or find you wake up at night, you can try using herbal remedies to improve your sleep. This article has lots of information about the best herbal teas to help you fall asleep and can help you solve your sleep problem naturally.

What Questions Should I Ask My Doctor

Discuss your perimenopause symptoms with your healthcare provider. It might help to keep a journal of your menstrual cycles including when they start and stop and the amount of bleeding.

Some questions you should ask are:

  • Are these symptoms of perimenopause?
  • What can I do to relieve my symptoms?
  • How long do you think I will have these symptoms?
  • Would hormone therapy be an option for me?
  • Do I need to start taking medication or vitamins?
  • Are there any tests that should be done?
  • Can I still become pregnant?

Also Check: What Is The Best Diet For Hormone Imbalance

Speak With A Healthcare Provider

There are supplements like Equelle that are trusted by doctors, as well as other methods of treatment that can help individuals cope with and manage their hormones during perimenopause, menopause, and postmenopause. By having an open and honest conversation with your healthcare provider, you can be pointed in the right direction about what treatment options may be right for you.

Resources:

Top Five Tips For Rebalancing Hormones

Online Menopause Centre

Maintain a healthy diet. Incorporate fresh, organic fruits and vegetables, plus raw nuts and seeds into your diet. Avoid high fatty foods, processed carbohydrates, fried foods, soft drinks, enriched flour, and processed vegetable oil. Avoid non-organic dairy products, which may contain harmful bovine growth hormones, steroids and antibiotics.

Add more Omega-3 fatty acids to your diet. These fats create healthy cell membranes, allowing hormones to bind to the cell more easily. Omega-3 fatty acids also repair receptor sites and keep it in optimal condition. Consider eating more foods with omega-3s or taking a high quality organic oil, such as hempseed or flaxseed.

Keep stress levels down. Studies show that women who mediate daily or practice yoga experience less hormonal swings than those who dont. Rest is important. Many women lead such hectic lives with many demands placed on them that they have little time to let their bodies re-adjust. Find small ways and time to relax. A massage can be a wonderful way to relax and remove the aches and pains caused by a busy lifestyle.

Get enough good quality sleep. Try to get at least 8 hours every night. During sleep the body recuperates and restores. Insufficient sleep is now recognised as a major cause heart disease, stroke, metabolic dysfunction and impaired mental health.

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Avoid Foods That Wreak Hormone Havoc

Sugar and refined carbohydrates can cause blood sugar spikes and mess with your insulin. Insulin is a hormone made by your pancreas that helps turn glucose into energy and keeps your blood sugar stable. Too much sugar causes your body to release more and more insulin to help control blood glucose levels.3 This can lead to insulin resistance and eventually to type 2 diabetes. Keep refined carbs to a minimum and save sweet treats for special occasions. Choose natural sweetenersthat wont send your blood sugar on a roller coaster.

Another hormone-wrecking food to watch out for is soy. Soy contains phytoestrogens known as isoflavones that mimic estrogen in your body. These estrogen-like compounds have been shown to increase tumor growth in animals, leading researchers to speculate that they may have a harmful effect on a developing human as well. Avoid giving an infant soy-based formula, as they are rapidly developing and are especially sensitive to hormones and hormone-like compounds.

Eating the right fruits and veggies is a great tool for balancing hormones. Luckily, there are plenty of delicious hormone-balancing foods that you can incorporate into your daily diet. If you need some inspiration, I have a ton of recipes that incorporate foods to support healthy hormone levels on my blog that are FREE for you to enjoy.

Green Tea For Natural Insulin Hormone Balancing

To help regulate hormones naturally, you need to ensure your insulin levels are correct. Luckily, green tea can be a natural way to regulate insulin levels and control your hormones.

Insulin is the hormone responsible for controlling your blood sugar level. When your blood sugar level is raised, your body stops worrying about other hormones and focuses on insulin production to lower your blood sugar.

Ensuring your insulin levels are balanced is the first step to naturally balancing other hormones by allowing your body to stop worrying about blood sugar levels.

Green tea contains natural plant polyphenols that help with blood sugar levels and insulin levels to ensure good health. With balanced insulin levels, your body will start to regulate other hormones. The additional antioxidant benefits of green tea help ensure your body is healthy and can regulate hormones effectively.

Research like this study from 2018 shows that green tea can be used during and after menopause to control blood sugar effectively and insulin levels to keep your body naturally balanced. By ensuring you have the right amount of insulin, your body will naturally regulate hormones more effectively, allowing the right amount of hormones to enter your bloodstream.

The plant polyphenols and catechins in green tea can also help by boosting oestrogen levels and binding with oestrogen receptors to help your body effectively manage hormone production.

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Developing Good Habits To Decrease Cortisol Levels

KARA: Right. And then the last part you had mentioned reducing cortisol levels. And one thing that can help that, I mean people might be thinking, Oh I have stress in my life. How do I reduce cortisol? Well, waiting too long to eat or maybe not eating the right balance of foods can cause more stress on the body. So just simply by eating in balance every three to four hours actually will help to reduce cortisol just all by itself.

It sure will. Itâs very easy.

KARA: And then as much as we can, getting that seven and a half to eight hours per night of sleep will definitely help. So, you must know that this whole program to rebalance hormones doesnât happen overnight. It can take months to change your food habits, but itâs really important. You have to start somewhere.

And truth be told, the only real way to balance out those hormones is by taking a look at what weâre eating and to start incorporating real food. You had mentioned a couple of key supplements. Estrofactors and the natural progesterone cream. And meeting with a nutritionist on a regular basis is really going to give you that additional support so these things will start becoming habits.

KARA: I think itâs interesting that you had mentioned increased risk of breast and prostate cancer and really any reproductive type cancer is more likely to occur with high levels of estrogen.

Exactly. So like we said earlier in the show, men are not counted out on this. This is important for them.

Great Weight Loss Program

How To Find Hormonal Balance During Menopause

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Supplements To Balance Hormones

Hormone balance is one of the most common reasons patients pay me an initial visit, and a common question is whether I recommend supplements to balance hormones. In recent years, focus on womens health has gone from just a yearly PAP smear and breast exam to discussion around optimal health and wellness. Women feel empowered to talk to their health care providers about topics that were previously perceived as normal- things like painful periods and PMS symptoms which includes cravings, mood changes, acne, and changes during perimenopause. Seeking treatment for hormone balance means that women are finally able to start the journey to optimal health and complete wellness.

I thought I would take some time to discuss some of my favorite herbs, nutrients, and nutrition options for hormone balance.

However, choosing supplements for hormone balance isnt always cut and dry. Depending on why your hormones are imbalanced can mean that is it time for a different treatment plan.

To Decoding Your Hormones: How Long Should Your Period Be

Since we only have our own period to compare to, it can be hard to know whether what we experience is normal. Lets run through some normal cycle parameters so that you can determine where you fall:

The length of your periodrefers to the number of days from the first day of your bleed to the last day before your next bleed. A healthy range for your cycle length is anywhere between 21 and 35 days, with the average being around 29 days.

Many of my clients tell me their period is always late because it comes on day 30 . This is a huge misconception: that if your period isnt 28 days, you arent normal. If your period consistently arrives around the same day of your cycle, and it falls within the healthy range of 21 to 35 days, this is your normal, healthy cycle length.

Whether or not you fit this textbook 28 day cycle , the most important factor to consider is whether your normal has changed or not.

Our menstrual cycles are very responsive to stress in our lives and demonstrate this most clearly in the length of our cycles. Stress is not always psychological , but may be physical .

When we are more stressed, our body does not deem our environment to be a safe place to bring a baby in to the world, and can shut down ovulation all together, or delay it until it deems we are safe. The end result of this change in ovulation is a missing period altogether, or longer cycles than your normal. Think this might explain your menstrual cycle problems?

Recommended Reading: How To Beat Hormonal Weight Gain

Leafy Green Vegetables For Mood And Skin

Eat your greens! Youll have heard this advice from a very early age, Im sure, but never was it more true than during the menopause. Leafy green veg is practically a one-stop-shop of menopause-friendly nutrients: theyre packed with calcium which we need for healthy bones magnesium which aids the absorption of calcium and is a natural stressbuster, helping to reduce anxiety and improve energy levels they contain about twice as much vitamin C per 100g as an orange, and we need this to produce collagen, the compound that helps our skin remain plump and elastic and which starts to decline with the drop in oestrogen. Leafy greens are also a source of iron, so treat yourself to a couple of handfuls of rocket, kale, watercress or spinach every day, especially if youre experiencing heavy periods, because you may be at risk of anaemia.

Balancing Hormones With Natural Foods And Low

Predicting Menopause &  How to Treat It

Well, that’s a great question. So, no, not really because when our ovaries stop that estrogen production, our adrenal glands will actually take over and make about 40% of what our ovaries previously made. Also on our fat cells, we produce estrogen. And unfortunately our environment produces toxic estrogens. So today most women and even some men have too much estrogen, including the harmful toxic estrogen, which is referred to as what we’ve been talking about, that estrogen dominance. So excess estrogen can keep us up all night. It makes us crabby, it affects our memory. And it really leads to that weight gain. And there are many, many studies that link excess estrogen to cancer and especially breast cancer. Very interesting. A big one to hear about.

My goal really is to teach women how to detox their bodies from these excess estrogens. And one of the first steps is really just to eliminate meat and dairy products with hormone residue. That’s why we always talk about at Nutritional Weight & Wellness, eat the grass fed meats and things. Organic. The next step is then to eat those organic vegetables especially the cruciferous vegetables like broccoli, cauliflower, kale and Brussels sprouts. They reduce your cortisol levels by eating every three to four hours. And then of course, sleeping seven and a half to eight hours a night, which we all get.

BREAK

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How Does Estroven Menopause Relief Pre

Estroven® Menopause Relief Pre-Menopause is designed to address hot flashes and night sweats with the ingredients of naturally sourced Black Cohosh, plus clinically proven Soy Isoflavones .* Both ingredients have a relatively long safety profile history and demonstrated efficacy supporting their use to reduce hot flashes and night sweats.*

Thyroid Disorders Dont Occur Overnight

There is often a lengthy period of time before a thyroid disorder is diagnosed that a woman has experienced symptoms. This is often called sub-clinic hypothyroidism or sub-clinical hyperthyroidism .

If the thyroid auto-antibodies are elevated above the normal range, it means you have an auto-immune condition. The conditions are named Hashimotos Disease or Graves Disease . By assessing the complete thyroid hormone profile you will get to the underlying root cause of your symptoms.

The hormonal changes that occur during peri-menopause can also be a trigger for the activation of a thyroid hormone imbalance. You want to make sure all of your thyroid hormones are within the optimal range to protect your hormonal health long-term.

Also Check: What If Testosterone Is Low

Perimenopause And Natural Hormones

Perimenopause and natural hormones have been linked from the beginning, since natural hormones, like progesterone, estrogen, and testosterone are necessary for the menopause process to take place.

Menopause symptoms are usually indicative that the perimenopausal transition has begun and that changes are occurring within the endocrine system.

Process of Perimenopause

  • The endocrine system tells the body to produce less follicle stimulating hormone .
  • With less FSH in the body, the stimulation of the ovaries also decreases.
  • The reduction of estrogen and progesterone levels results in perimenopause symptoms, such as hot flashes and mood swings.

Monitoring hormone levels before, during, and after perimenopause is recommended in order to understand what is happening inside the body.

Maca Root Powder For Stress Hot Flushes And Libido

Achieve Hormonal Balance for Perimenopause – You CAN balance hormones and feel better!

If you like a smoothie in the morning, then blending in a spoon of maca root powder is definitely a smart move, because it can be a very effective support for women going through the menopause. Its highly nutritious, containing a combination of amino acids, essential fatty acids and a range of minerals. Of particular interest are the glucosinolates, which help to balance hormones and may relieve symptoms of hot flushes. Maca has naturally adaptogenic properties which helps the body adapt to the physical and emotional challenges that occur during the menopause, calming the nervous system and regulating the bodys response to stress. Red maca powder may help to improve libido, which is an extra bonus in menopause, because with the decline in testosterone, which is a female hormone too, some women experience a loss of libido. Try Green Origins Organic Maca Powder, £3.79.

Recommended Reading: How Do You Know If Your Hormones Are Imbalanced

Maintain A Moderate Weight

Weight gain is directly associated with hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health.

Obesity is strongly related to the development of insulin resistance, while losing excess weight is linked to improvements in insulin resistance and reduced risk of diabetes and heart disease .

Obesity is also associated with hypogonadism, a reduction or absence of hormone secretion from the testes or ovaries. In fact, this condition is one of the most relevant hormonal complications of obesity in men .

This means obesity is strongly related to lower levels of the reproductive hormone testosterone in men and contributes to a lack of ovulation in women, both of which are common causes of infertility .

Nonetheless, studies indicate that weight loss may reverse this condition. Eating within your own personal calorie range can help you maintain hormonal balance and a moderate weight .

Summary

Maintaining a moderate weight is crucial for hormone health, as obesity is strongly related to hormonal imbalances that may impair insulin sensitivity and fertility.

26 ).

For example, when your gut microbiome ferments fiber, it produces short-chain fatty acids such as acetate, propionate, and butyrate. Both acetate and butyrate aid weight management by increasing calorie burning and thus help prevent insulin resistance (

27 ).

Here are some tips to improve your gut bacteria to positively affect your hormones.

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