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As women transition through perimenopause and menopause, hormonal changes can bring various physical and emotional challenges.
Hormone imbalances during these stages may lead to disruptive symptoms that affect daily life and well-being. However, there are proactive steps women can take to manage these imbalances and improve their overall quality of life.
In this blog post, we will explore the significance of hormone imbalance during perimenopause and menopause and offer practical strategies and lifestyle adjustments to help women find their path to wellness during this transformative phase.
What are Perimenopause and Menopause?
Perimenopause is the transitional phase leading to menopause when hormone levels fluctuate, and women experience irregular menstrual cycles and various symptoms.
Menopause follows menopause, starting 12 months after the last menstrual period. Understanding both stages' timing and hormonal changes is crucial to address hormone imbalances effectively.
Hormone imbalances during perimenopause and menopause can lead to a range of symptoms, such as hot flashes, night sweats, mood swings, fatigue, vaginal dryness, and sleep disturbances. Recognizing these symptoms is the first step toward finding appropriate management strategies.
What Are The Symptoms of Menopause?
Different women experience different symptoms related to menopause. These symptoms can sometimes be mistaken for other health conditions like depression or infection. The most common menopausal symptoms are
Hot flushes and night sweats
Vaginal dryness, pain during sexual intercourse, and incontinence
Difficulty sleeping/insomnia; and
Changes in mood, depression, and/or anxiety.
How to Successfully Navigate Through Menopause?
Successfully navigating through menopause requires a combination of self-awareness, self-care, and seeking professional guidance.
Understanding menopause is a natural part of life, and embracing it as a transformative phase can create a positive experience.
Being attuned to one's body and acknowledging the hormonal changes can help you identify and manage your symptoms effectively. Here are a few simple tips:
1. Engage in regular exercise
Regular exercise helps manage weight, maintain bone density, and improve cardiovascular health.
Cardiovascular exercises like walking, swimming, and cycling promote heart health, boost mood, and reduce stress and anxiety.
Strength training exercises, such as lifting weights or resistance training, can help preserve and build muscle mass, which is particularly important during menopause when muscle loss may occur.
Flexibility exercises like yoga and stretching can enhance joint mobility, reduce muscle tension, and improve balance.
It's crucial to find exercises that you enjoy and are comfortable with if it is walking in your neighborhood every day for 30mn can be beneficial.
2. Adopt a balanced diet
Focus on nutrient-rich, whole foods that support hormonal balance, bone health, and heart health. Include a variety of fruits and vegetables to provide essential vitamins, minerals, and antioxidants.
Foods rich in calcium and vitamin D, such as dairy products, leafy greens, and fortified foods, help protect against bone loss.
Incorporate sources of omega-3 fatty acids like fatty fish, flaxseeds, and chia seeds to reduce inflammation and support heart health.
Opt for lean proteins like poultry, fish, legumes, and tofu to maintain muscle mass and keep energy levels stable.
Limiting processed foods, sugary snacks, and excessive caffeine can help manage weight and reduce the risk of hot flashes and mood swings.
3. Stay Hydrated
Staying well-hydrated by drinking plenty of water throughout the day is also essential for maintaining healthy skin and mucous membranes.
Adequate hydration is crucial for maintaining healthy skin, supporting cognitive function, and optimizing bodily functions.
To stay hydrated during this phase, you should drink plenty of water throughout the day. Carrying a reusable water bottle and setting reminders to drink water regularly can be helpful strategies. Infusing water with fruits or herbs can add a refreshing twist, making it easier to stay motivated to drink more.
Additionally, consuming hydrating foods like watermelon, cucumbers, oranges, and celery can contribute to overall fluid intake.
The goal is to drink at least 64oz of water per day, or your weight in lbs divided by 2 is the amount of water you should drink in oz per day.
3. Prioritize Sleep
Prioritizing sleep is not only crucial for overall well-being but also plays a vital role in hormone regulation, making it particularly important during perimenopause and menopause.
Hormonal fluctuations during this phase can lead to disrupted sleep patterns, making it challenging for women to get sufficient rest.
To improve sleep quality, implementing good sleep hygiene practices is essential. This includes:
Maintain a consistent sleep schedule
Create a comfortable sleep environment, and
Avoid stimulants like caffeine or electronic devices before bedtime.
Additionally, establishing a relaxing bedtime routine, such as reading a book, practicing mindfulness, or taking a warm bath, can signal the body that it's time to unwind and prepare for sleep.
4. Learn to De-Stress and Relax
Chronic stress can significantly exacerbate hormone imbalances and worsen the symptoms of menopause, impacting a woman's overall well-being during this transformative phase.
The body's stress response system can interact with the hormonal system, leading to heightened emotional sensitivity and physical discomfort. Incorporating stress-reducing practices into daily life becomes crucial to counteract the negative effects of stress.
Practice Mindful meditation
Mindfulness meditation, focusing on present-moment awareness, can help you manage stress and promote emotional balance.
Practice Yoga
Engaging in yoga not only enhances flexibility and strength but also encourages relaxation and mindfulness.
Get Outdoor
Spending time in nature, whether through walks in the park or simply enjoying outdoor activities, can have a soothing effect on the mind and body, reducing stress levels.
5. Supplements for Menopause
During menopause, hormonal fluctuations can lead to various symptoms like hot flashes, mood swings, and sleep disturbances.
Incorporating certain supplements into your daily routine may help alleviate these symptoms and support overall well-being:
A. Estrovera:
Estrovera’s key ingredient, ERr731, has been used safely and effectively for over 20 years and is supported by clinical studies. Estrovera provides relief for multiple menopausal symptoms, including hot flashes, sleep disturbances, mood swings, irritability, anxiety, and sexual problems.*
B. FemGard Balance by Designs for Health:
This combines powerful nutrients and vitamins to support hormonal balance in perimenopause and menopause. It includes vitex, polygonum, and black cohosh, along with DIM and chrysin, for protection and support of beneficial estrogen aromatase activity. It has Calcium-D-glucarate that promotes the proper elimination of excess estrogens.
Rosemary, resveratrol, grape seed extract, and EGCg from green tea for maximum antioxidant protection. Vitamins B6, B12, and folate promote proper cell differentiation.* Magnesium and calcium are also included to help support bone and hormone health.
C. Vitamin D:
Many people are low in vitamin D without knowing it. An optimal level of vitamin D is essential for bone health, mood regulation, and immune function.
D. Omega-3 Fatty Acids:
These healthy fats can help with inflammation, heart health, and cognitive function.
If you are interested in these mentioned above supplements, you may purchase those along with other medical-grade supplements through our dispensary on FullScript.
As always, it is important to consult with a healthcare professional before taking any supplements or medications.
6. Consider Bio-Identical Hormone Replacement Therapy (BHRT)
Bioidentical hormone replacement therapy (BHRT) can be a promising option to help you navigate through menopause with greater ease.
BHRT involves the use of hormones that are molecularly identical to the hormones naturally produced by the body, making them a more personalized and tailored approach.
BHRT can effectively alleviate menopausal symptoms by replenishing the body with the hormones it needs, such as estrogen, progesterone, and sometimes testosterone.
Unlike conventional hormone replacement therapy (HRT), which uses synthetic hormones, BHRT offers a more natural alternative with a lower risk of side effects.
Additionally, BHRT can be customized to each woman's specific hormonal needs, ensuring a more individualized treatment plan.
By restoring hormonal balance, BHRT can reduce hot flashes, night sweats, and mood swings, and improve sleep quality, ultimately enhancing the overall quality of life during this transitional phase.
However, as with any medical intervention, women must consult with a qualified healthcare provider to determine if BHRT is a suitable option based on their medical history and specific needs.
At Tilmacare, we specialize in BHRT and always focus on bringing you the best treatment option that suits your needs.
Schedule a consultation today to learn more about how we can help you successfully navigate through this important moment of your life.
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