Are You Struggling With Menopausal Weight Gain?
5 Ways To Balance Your Midlife Hormones by Changing Your Daily Habits
Here are five things you can try to incorporate into your day – along with 40+/55+ – to help minimise the side effects.
1. Get Enough Sleep
Before you knock me over the head I do realise that for some of you this is easier said than done. However, sleep helps regulate hormones and a lack of it can also contribute to weight gain so try: going to bed earlier (it takes training but it eventually works), switch off the blue light (meaning screen time) after melatonin kicks in around 9 pm, ditch caffeine, alcohol, refined sugars and processed foods. There’s a big trend for aromatherapy oil diffusers right now so you could pick up one of these and add some lavender essential oil to it. Clary sage is gorgeous for Meno-She’s also. 😊
2. Keep Yourself Hydrated
Staying hydrated is essential and it doesn’t have to be boring! In addition to pure, clean water, you can add nutrient-dense vegetable juices and antioxidant-rich smoothies. Coconut water is another option that can add variety to your hydration plan. Packed with electrolytes and natural sugars, coconut water may help you rehydrate faster if you’ve been exercising or sweating a lot. Water should be your first choice, though. Cheers!
3. Work Up a Sweat
Your skin is the largest organ, and it’s a key player in the hormone and detoxification game. Whenever you exercise, the movement gets your lymphatic system pumping, which helps scoop up excess hormones, cellular debris, and waste into the lymph nodes so they can be excreted either through sweat, urine, or stool. Sweat not only helps regulate your temperature but also pushes toxins and salts out of the body. One caveat here for women in midlife is not to overdo it especially if you’re not a habitual exerciser as it could send you into stress mode, which will be counterproductive to weight management. A 30-minute walk is great.
4. Eat Healthily
What you eat can impact your hormone balance. For example, too much sugar will spike insulin. Over time, excess insulin production leads to insulin resistance, which stresses the body and triggers an adrenal response. Cortisol enters the scene, and while some cortisol is good and a must, too much can cause fatigue, stress that’s difficult to escape and weight gain.
Vegetables
Four-6 cups of whole, seasonal vegetables daily (organic if possible). Green, leafy vegetables are hormone helpers, onion/leeks, and cruciferous veggies are detox divas! The fibre, vitamins, minerals and antioxidants in all vegetables help support good health and hormone balance.
Green Tea
Green tea is rich in antioxidants and can boost your metabolism. Drinking green tea results in reduced insulin levels. The antioxidants contained in the tea can also help regulate oxidative stress.
Protein
Protein is necessary for energy and balanced blood sugar. More is not necessarily better. The body converts excess protein into fat, so always aim for balance. Organic, pasture-raised meats, wild-caught fish, and eggs from free-range, naturally raised hens are best if you eat animal protein. If you enjoy a plant-based or vegan lifestyle, focus on a variety of colourful vegetables and protein-rich plant foods like quinoa, legumes, seeds, and nuts.
Healthy fats
Hormone health is dependent on healthy fats. Healthy fats include cold-pressed olive oil, coconut oil, macadamia nut oil, avocado, and olives. They help you regulate your blood sugar and provide the building blocks for your hormones.
Baby Steps
It’s my favourite mantra but baby steps, taken consistently, are the key to supporting your health. When we’re talking about perimenopause and post-menopause, you’ll be surprised by how much better you may feel simply by incorporating the healthy habits we mentioned.
Click here for the lowdown on the why’s of the 21-Day Hormone Detox with MenoMe.
