Reclaim Your Energy, Vitality, and Youthful Glow
In this blog, we’re diving deeper into the nuances of hormonal balance, giving you even more actionable strategies to reclaim your energy, vitality, and that radiant glow.
Part 1: The Hormonal Symphony – Understanding the Instruments
Think of your hormones as the conductors of your well-being. Let’s explore them in more detail:
Estrogen:
Beyond reproductive health, estrogen influences mood, bone density, and skin elasticity. So as levels decline, we might experience amongst many symptoms, brain fog, bone loss, and changes in skin texture.
Practical Tip: Incorporate foods rich in lignans (flaxseeds) and isoflavones (soy) to gently support estrogen levels. In a recent episode of the ‘Begin Again’ podcast with Davina McCall, Professor Sarah Berry said that the only supplement with scientific data to support menopause is Soya Isoflavones, but that they need to have over 15mg of Genistein to be effective. I did a quick bit of research on Amazon and found that many don’t but these do:
Progesterone:
This calming hormone counteracts estrogen’s stimulating effects and promotes sleep. Its decline can lead to anxiety and insomnia.
Practical Tip: Prioritise stress management (meditation, deep breathing exercises, yin or nidra yoga, journaling etc) as cortisol can disrupt progesterone production. Magnesium and Ashwaganda supplementation can also be supportive and help sleep. I recommend Ancient & Brave for their high quality supplements. Here’s a discount code if you would like to try their Magnesium or Ashwaganda.
https://ancientbrave.mention-me.com/m/ol/of9uc-susan-hobson
Testosterone:
While often associated with men, testosterone plays a vital role in women’s health too. It influences muscle mass, libido, energy levels, and cognitive function. As women age, testosterone levels naturally decline, potentially leading to decreased muscle strength, reduced sex drive, and fatigue.
Practical Tips:
- Strength Training: Regular resistance exercise can help maintain and even boost testosterone levels. Focus on compound exercises like squats, deadlifts, and push-ups.
- Prioritise Sleep: Adequate sleep is crucial for hormone regulation, including testosterone production. Aim for 7-9 hours of quality sleep per night.
- Dietary Considerations: Ensure a balanced diet with sufficient protein and healthy fats. Zinc and Vitamin D are also important cofactors for testosterone production. Foods like oysters, pumpkin seeds, and fatty fish can be beneficial.
- Stress Management: Chronic stress can negatively impact testosterone levels. Implement stress-reducing practices as discussed previously.
- Consider Professional Guidance: If you’re experiencing significant symptoms related to low testosterone, consult with a healthcare professional or a hormone specialist. They can assess your levels and recommend appropriate interventions, which may include hormone replacement therapy in some cases.
It’s important to remember that hormone balance is a delicate process, and individual needs can vary. It’s always best to consult with a qualified healthcare professional or hormone specialist to determine the most appropriate course of action for your specific situation.
Thyroid Hormones (T3 & T4):
These govern metabolism, energy levels, and body temperature. Even slight imbalances can cause significant fatigue and weight changes.
Practical Tip: Ensure adequate intake of iodine and selenium, crucial for thyroid function. Consider incorporating seaweed, seafood, brazil nuts and sunflower seeds.
Cortisol:
While essential for the “fight or flight” response, chronic stress elevates cortisol, leading to insulin resistance, abdominal fat, and mood disorders.
Practical Tip: Eating within a 12 hour time window, fuelling your body around your training and not eating within 2 hours of going to bed can all help regulate cortisol. Also, practice mindfulness exercises to manage stress responses.
Insulin:
This hormone regulates blood sugar. Insulin resistance, often exacerbated by hormonal shifts, can lead to weight gain and increased risk of type 2 diabetes.
Practical Tip: Focus on a low-glycemic index diet, combining protein, healthy fats, and fibre at each meal to stabilise blood sugar.
Part 2: Deciphering the Signals – Beyond the Basics
Let’s expand on symptom identification. We now know there are over 50 possible menopause symptoms but here are the most common ones to look out for.
Mood swings and irritability: Pay attention to the timing of these fluctuations. Are they related to your menstrual cycle, stress levels, or sleep patterns?
Persistent fatigue: Differentiate between normal tiredness and chronic fatigue. Consider checking iron levels and thyroid function.
Weight gain (especially around the midsection): This is often linked to insulin resistance and elevated cortisol. Track your food intake and stress levels.
Brain fog and memory problems: Rule out other potential causes, such as vitamin B12 deficiency or sleep apnea.
Low libido: This can be influenced by multiple hormones, including estrogen, progesterone, and testosterone. Open communication with your partner and healthcare provider is crucial.
Dry skin and hair: Ensure adequate hydration and consider incorporating more healthy fats into your diet like oily fish, avocados and extra virgin olive oil.
Hot flashes and night sweats: Track the frequency and intensity of these symptoms to monitor your progress.
Irregular periods: Keep a menstrual cycle journal to identify patterns and potential triggers.
Any changes in mood, energy, sleep and both your physical and mental well being should be discussed with your doctor, ideally a menopause specialist. If this isn’t possible, you can get help and guidance from the websites below.
https://thebms.org.uk/
https://www.menopausematters.co.uk
https://themenopausecharity.org/
Part 3: Lifestyle as a Powerful Ally – Practical Strategies
Nourishment Hacks
Gut health: A healthy gut microbiome is essential for hormone balance. Incorporate fermented foods (kefir, kombucha, kimchi, sauerkraut) and prebiotics like onions, garlic to help.
Hydration: Drink plenty of water throughout the day to support detoxification and hormone transport. At least 2l per day.
Protein Power: Ensure adequate protein intake to support muscle mass and stabilise blood sugar. Think lean healthy proteins like chicken, fish, lentils, legumes etc.
Movement Hacks
High-Intensity Interval Training (HIIT): Short bursts of intense exercise can improve insulin sensitivity and boost metabolism. No more than 20 minutes 2x a week.
Low intensity steady state cardio (LISS): Walking, hiking, swimming. These activities can help manage cortisol levels.
Pelvic Floor Exercises & Core Work: Essential for women over 40, these exercises improve bladder control and support overall pelvic health.
Sleep Sanctuary:
Consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends.
Limit screen time before bed: The blue light emitted from electronic devices can interfere with melatonin production.
Consider herbal teas: Chamomile or valerian root tea can promote relaxation.
Stress Mastery:
Journaling: Write down your thoughts and feelings to process stress and gain clarity. Practising gratitude in particular is very beneficial. Write down each morning something you are grateful for.
Deep breathing exercises or meditative yoga: Practice diaphragmatic breathing to calm your nervous system. Yoga types like Yin and Nidra are particularly beneficial.
Time in nature: Spending time outdoors has been shown to reduce cortisol levels. Early morning walks are a great way to get in the right mindset for the day ahead.
Part 3: Lifestyle as a Powerful Ally – Practical Strategies
Adaptogens that provide menopause support:
- Ashwagandha: Helps regulate cortisol and improve sleep.
- Rhodiola: Enhances energy and reduces fatigue.
- Holy basil: Balances blood sugar and reduces stress.
Phytoestrogens – A Balanced Approach:
- Flaxseeds: Grind them fresh to maximise their benefits.
- Soy (organic, non-GMO): Consume in moderation as part of a balanced diet.
Essential Fatty Acids – Beyond Omega-3s:
Omega-9s: Found in olive oil and avocados, these fats support hormone production.
Vitamin D – The Sunshine Hormone:
- Test your levels: Many women are deficient in vitamin D, especially during the winter months.
- Consider a high-quality supplement: Choose vitamin D3 with vitamin K2 for optimal absorption.
Magnesium:
Supports hundreds of bodily functions, including hormone regulation, sleep, and stress response.
Part 5: When Professional Guidance is Essential
Hormone testing: Consider comprehensive hormone testing to identify specific imbalances.
Bio-identical hormone replacement therapy (BHRT): Discuss the benefits and risks of BHRT with your healthcare provider.
Functional medicine approach: Seek out a practitioner who focuses on addressing the root causes of hormonal imbalances.
Part 5: When Professional Guidance is Essential
Remember, this is your journey. Embrace the process, celebrate your progress, and prioritise your well-being. You are capable of reclaiming your vitality and living your most vibrant life!