Hormones are your body's chemical messengers and control so many aspects of your health. From metabolism, to general homeostasis (including blood pressure and blood sugar regulation, body temperature and fluid/electrolyte balance), the more well known sexual and reproductive function and the most talked about mood.
With hormones a little can go a long way so minor changes in them are often quite noticeable.
Menopause takes place when you have not had a period for 12 months. That's it your done- you are now through menopause. The often more talked about time is the perimenopause which is the transition time and this can last from 5-10 years, with experiences changing from person to person, 80% of women experience symptoms in varying forms from the infamous hot flushes, to anxiety, joint aches, brain fog, weight gain... shall I go on.....
What is happening? We often hear about loss of oestrogen but the hormones progesterone and oestrogen are fluctuating (progesterone often lower and oestrogen sometimes high creating a ratio that is just not right), testosterone is declining, cortisol is elevated. A general overall change in your body as you know it is taking place. Often called a second puberty for a reason!
In the world of functional medicine we like to look at the whole body and how it works together rather than any independent part. So where do we start? My top tips are this...
1. Eat Well:
Always ask yourself "where is the protein?" the amino acid from protein is essential for most of our bodies functions.
Fill up on veggies...this activates the satiety hormone and can also "mop up" excess hormones, as well as reduce inflammation.
Go easy on the starchy carbs, choosing whole grains whenever possible, but remember our body does need carbohydrates to keep our brain functioning well.
Include all those healthy fats as many hormones are made up of fats.
Just a few of the best foods to include in your diet are: avocado, olive oil, olives, nuts and seeds, flax meal, lentils and beans, broccoli, cauliflower, cabbage, edamame , apples, carrot, fennel and cress.
2. Hydrate Well:
1.5-2 litres per day of water, herbal tea, soups and hydrating vegetables (e.g. cucumber)
3. Manage Stress:
When your ovaries start to produce less oestrogen your adrenal (stress) glands, which also produce oestrogen in far lesser quantities have to pick up the slack.
4. Move your Body:
Include physical activities you enjoy into your daily life, strength training, Pilates, yoga, are just a few ideas.
5. Prioritise Sleep:
Create a bedtime routine
Have a consistent wake up and bedtime
Aim for 7-9 hours per night
Remember when you are sleeping your body is working hard to produce hormones, digest food and detoxify and it need the time to do this well
6. Enjoy Life:
Everyday be doing at least ONE thing that brings you JOY!
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