What to Eat And Do When You Want To Boost Hormones And Feel Your Best
Did you know that women can be in perimenopause for many years before menopause begins, usually 8-10 years prior to menopause! Women usually start to feel the effects of perimenopause in the 40’s, but it can start as early as your 30’s. Some common signs yoiu may be in perimenopause include: hot flashes, weight gain, breast tenderness, fatigue, brain fog, irregular periods, urinary leakage, breast tenderness, vaginal dryness and worsened PMS. Although women will experience perimenopause differently, all women will eventually experience perimenopause and menopause. The changes we experience ar5e due to hormonal fluctuations, especially estrogen. There are things women can do to reduce symptoms and improve quality of life as they go through this normal life stage.
- Consume foods high in phytoestrogens. A phytoestrogen is a plant-derived xenoestrogen not generated within the endocrine system, but consumed by eating phytoestrogenic plants. Plants that contain phytoestrogens include: Soy, flax, cashews, chickpeas, alfalfa sprouts, sesame seeds, berries, legumes, almonds, garlic, and wheat bran. Incorporating these foods can aide with possible hormonal imbalances.
- Avoid triggers for hot flashes such as spicy food, alcohol and extreme heat. Dress in layers, and practice deep breathing.
- Consider a low dose birth control pill to regulate hormones.
- The usage of antidepressants can reduce incidents of hot flashes and brain fog.
- Consider supplements. B Vitamins, Vitamin D3, Boron, DHEA, black cohosh, evening primrose oil, and dong quai.
- Exercise. Strength training and gaining lean muscle mass can help with the weight gain that natgurally occurs as women enter menopause.
- Stay at a healthy weight. The ebst way to reduce symptoms is to eat a healthy, well rounded diet, sleep well and reduce your stress.
ALWAYS talk to your doctor before you take supplements or start a medication. There are many things you can do to reduce the symptoms of peri menopause and menopause. Talk to your doctor and RD to create a plan that works for you.
Better Three-Bean Salad
Traditional three-bean salad gets a healthy, fresh spin with the addition of black soybeans, snap peas and a tarragon-infused dressing. Find black soybeans near other canned beans; they’re a sweeter, creamier relative of the green ones you’re probably familiar with.
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What You Need To Know About Cortisol
Cortisol is a steroid stress hormone that is involved in regulating numerous processes in the body and is essential for life. The control of cortisol is primarily in the pituitary gland, produced by the adrenal glands, which sit atop each kidney. Amoung its functions, cortisol can: Increases glucose in the body, elevated levels can breakdown proteins, leading to muscle wasting, regulate sleep-wake cycles, help to prevent inflamation, maintain homeostasis, involved in the fight or flight mechanism and can reduce bone formation. Continued stress and lack of sleep lead to elevated levels of circulating cortisol which can lead to diabetes, weight gain, immune suppresion, gastrointestinal distress, greater risk of heart disease, insomnia, mood issues and infertility. There are some medical conditions related to abnormal cortisol production: Cushing’s syndrome, Addison’s disease, Nelson’s syndrome and Sheehan’s syndrome. These conditions can be diagones by your PCP or endocrinologist. It is important to try and moderate cortisol levels and there are some natural ways to do it:
- Reduce stress: Meditation is an excellent tool and has been studied as a beneficial tool to reduce cortisol. there are so many Apps to try: Happify, Headspace, Calm, 10% Happier to name a few! Take a walk, call a friend, listen to music, read a book, take a buble bath, get out into nature.
- Have a balanced diet and pay attention to sugar intake. Although studies are limited, the Mediterannean diet comes out on top for its anti inflamatory properties, high fiber/plants and low sugar. Some studies have linked green tea, dark chocolate, plant based diets , pre and probiotics and fish oils as beneficial. Reduce saturated and trans fat, refined white foods and sugar, and alcohol.
- Get good quality sleep. Adults need between 7-9 hours of uninterupted sleep.
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Do not look at devices before bed, keep your room cool and dark and be consistent with your sleep and wake schedule. Do NOT have caffeine at night.
- Exercise: It is important to move our body everyday.
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There have been studies that show that exercise can lower cortisol levels and reduce depression. But too much intense exercise can actually raise cortisol levels, so find your balance!
- Have good social relationships and connections to your community.
- Supplements: There are supplements that can lower cortisol levels naturally: Ashwaganda, Rhodiola, Lemon balm and Chamomile. Never take supplements before discussing them with your physician.
Cortisol can have a very negative impact on health.
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The best way to control cortisol levels is to use the above lifestyle modifications and reduce the stress in your life. When you need help, reach out. Your RD or PCP can help and support you.
Mediterranean Chickpea Quinoa Bowl
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.
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