Hormone Help
This is a whopper of a topic - and it’s been the elephant in the room for so long. But as it’s right at the heart of the changes some of us are battling with on a regular basis, I’m not just inviting it in, I’m serving it tea and bloody cakes. This is an elephant worth making friends with…
Weight gain, emotional fuckery, spotty outbreaks, night sweats, facial hair – even one or two of these symptoms can feel overwhelmingly miserable. The good news is there are ways to tackle the effects and prepare your body for any other symptoms coming up in the lift.
A few tips from the Hormone Fairy (aka Cat Amour – excellent name, excellent lady). She takes a holistic approach, looking at physical and emotional well-being, to help women understand their hormones in order to strike a balance through perimenopause that works for the individual. Easier said than done, right? But the sooner we can get to grips with what’s actually going on, the sooner we can get some life hacks in place - frankly the earlier you start with this stuff, the better.
Here are her Top 3…
Cut out the crap
Your liver and gut are key players in hormone balance – help them to help you. This is about going back to basics - reducing sugar, caffeine and alcohol in your diet is all going to help.
But it’s not just about cutting things out - adding supplements will support your system:
Omegas, Magnesium, Vitamins B and D may all be beneficial at this stage. Always take advice on this as there are side effects - for instance omegas can thin the blood, so anyone about to have an operation, give birth and various other reasons need to be careful. I use a company called OG Science and Wellbeing and really rate all of their products.
2. Reduce stress levels
MUCH easier said than done. Carving out time to yourself every day to do whatever chills you out – be that reading, meditating, walking the dog or napping (highly recommended…) It seems impossible but again, it’s about making choices.
Instead of scrolling (a favourite pastime of mine) put the phone down and do some breathing exercises instead. Yes I know it’s not much fun but Breathing Coach, Melike Hussein (@thebreathzone), is pretty convincing about the benefits:
“Studies have shown that elevated activation of ‘fight or flight’ response is an important factor in initiation and increasing the intensity of some of the common symptoms of the menopause such as hot flushes and sleep-related issues. I would highly recommend Mindfulness, Meditation practices as well as other relaxation methods such as gentle exercise, mindful movement and progressive muscle relaxation.
“Studies have shown that paced breathing, which is 6 breaths per minute, and meditation has reduced hot flash occurrence by 50%, while mindfulness reduced by 40% with no adverse effects… you can practice any of these methods in 3 minutes or less, even in a matter of seconds, as part of your daily routine.”
3. Exercise for your body as it is NOW
Think about altering your exercise regime. What served you well in the past may not be working for you now. As our oestrogen levels deplete we’re more susceptible to wear, tear and injury. Sore joints, stiffness, lack of flexibility and a feeling of exhaustion are all indicators you may need to think about moving away from high impact exercise. Lower impact exercise and weight training will tone and build muscle, strengthen and increase bone density and give you the results you want with fewer risks.
HIIT classes can also increase levels of cortisol which leads to increases in blood sugar levels which can in turn lead to weight gain. And add to your feelings of stress, so it’s worth watching out for how you feel after working out.
Listen to your body and exercise accordingly. Many women find their bodies go into ‘nesting mode’ before a period is due and simply isn’t geared up to cardio intensive workouts. You may find that you have more energy for cardio shortly after your period has finished.
Power UP
The conversation about menopause has opened up so much in the last 10 years – we can all take advantage by tapping into resources, doing a bit of research, and at least THINK about making changes that will help our bodies navigate the challenges ahead. Forewarned is forearmed, and in the case of the menopause, knowledge really is power. Pick up some power from these excellent resources…
Read more from Cat at https://www.thehormonefairy.co.uk/ or follow her @thehormonefairy;
@midlife_management has lots of advice on how to uplevel your life to cope with this challenging life phase, as does @emma.bardwell;
Dr. Louise Newson is the leading light on all things menopause, and her website, instagram page @menopause_doctor and podcasts are all invaluable sources of information;
Liz Earle is also a pioneer in this area, and again has a wealth of knowledge and free information available.
Slightly addicted to @thebreathguy, a man called Richie Bostock who is reminding the world to “breathe with purpose”. Deeply charismatic, he makes breath work fun.
Melike @breathzonelondon is on a mission to transform lives through Breathwork & Mindfulness.