A couple of month's ago, we sent out a survey asking which area of health focus you'd like us to focus on next. One of your big asks was nutrition support for hormonal health and fluctuations. So, we started our deep dive and learned that, well, until recent decades, research around the impact hormones have on women's health has been minimal. Thankfully the conversation has finally started. And, you guessed it, we've started developing blends focusing on support for them.
Hormone changes in women affects half of our population, so it's a conversation for ALL of us. Understanding how hormones impact physical and mental health is a huge first step in their support and management. Today's news is focusing what is happening with hormones during PMS, perimenopause and menopause.
Have you asked yourself what the f*ck is going on with my body? If yes, you're definitely not alone. From the start of puberty women go through hormonal cycles constantly. As perimenopause starts (usually in the 40s), and progesterone and estrogen levels start to drop, this is the huge list of symptoms that can come with it:
* Weight gain (particularly mid-section & arms)
* Hot flashes
* Mood swings
* Increased anxiety
* Itchy skin
* Brain fog
* Muscle loss (due to a drop in estrogen)
* Sleeping challenges (particularly waking up in the night & not being able to fall back to sleep).
* Body odour
* Vaginal dryness
* Lower libido
* Bladder issues
* Heavier periods & shorter/longer cycles
* Changes in cholesterol levels
It's A LOT to deal with, and these symptoms will come and go, leaving women thinking 'am I crazy'?
We've found a podcast that takes us through the what & why of hormonal changes during PMS, Perimenopause and Menopause, as well as tips on managing and supporting your body through it all.
The Mel Robbin's Podcast:
PMS to Menopause: How to Hack You Hormones
Below is a summary of key health tips that can support hormonal balance.
Want to be notified when our new blends drop? email to get on the list (hint: free samples are going to be a thing).
What You Can Do
These health and lifestyle habits can help you manage the emotional and physical symptoms of hormone fluctuations.
* Eat a balanced diet that Includes healthy fats & healthy protein, lots of fibre, plants (veggies, fruits, legumes) and avoids refined sugars & processed foods. When perimenoause starts, increasing protein will help support maintaining muscle mass and bone density.
* Drink smart: lots of water, green tea, herbal teas (skip anything with sugar added or 'diet' that has artificial sweeteners. Drop the alcohol.
* Add Walking & Yoga sessions into your regular routine
* Strength train: aim for 3 x 30 minutes sessions per week to help keep muscle on
* Cardio: mix in two to three sessions per week, being mindful that it isn't causing a huge amount of stress on your body.
* Manage stress levels (to help keep cortisol down, which raises havoc on our hormones).
* Avoid over/under eating (determine what the right caloric level is for your body and activity level).
* Get your Omega-3s (omega-rich fish like salmon, hemp/chia/flax seeds & supplements)
* SLEEP (7 to 9 hours per night)
* Control your Sleep Environment: sleep in a cool room with no light (natural & electronic - use black out blinds or a sleep mask, charge your phone in the other room, cover up that alarm light).
* Eat foods rich in Phytoestrogens like soy and nuts
* Get into Boosters: ashwagandha, maca, lions mane, cordyceps, reishi and magnesium are some of our go-to boosters for hormone support (please email us for a list of blends that include them). Vitamin D and calcium are also key.
In perimenopause? Hormone replacement therapy is an option for some women. Talk to your Doctor about having your hormone panel (testing) done.
Please email us with any comments on what you liked, what we missed, and what you'd like us to dive further into.