Author: Strong Coach Mary

Taking Control of Your Hormonal Balance During Peri/Menopause


If you're a woman going through peri/menopause, you may feel like your body is betraying you. The hormonal changes during this time can lead to a range of uncomfortable symptoms, from hot flashes to mood swings to overeating (but you probably already know that, right?). It can feel like your body is out of control, and you're powerless to stop the changes.

But here's the thing: many of the bad habits you may be struggling with during this time are not entirely your fault. Hormonal imbalances can impact appetite, sleep, and energy levels, making it harder to stick to healthy habits. However, there are steps you can take to regain control and manage your symptoms.

The most common issue many women face during peri/menopause is overeating. Hormonal changes can lead to changes in appetite and cravings, making it harder to stick to a healthy diet. Plus, stress and sleep disturbances can lead to emotional eating and cravings for comfort foods.

But here's the good news:

Our Nutrition Coach Katie and I have put together a Free Starter Pack to help you understand "your EMOTIONS and how they are linked to FOOD". Seriously you're not alone; emotional eating ranks as one of the biggest nutritional challenges people face, so all you need to do is join our FREE MENOPAUSE SUPPORT GROUP by clicking here

Thank goodness I NOW have a toolkit filled with strategies that can help. Here are some of my go to's:

  • Know WHAT to eat:  Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein can help stabilise blood sugar and reduce cravings. Additionally, mindful eating techniques, such as slowing down and paying attention to hunger and fullness cues, can help you control your eating habits.
  • Get MOVING: Another common challenge many of us face during peri/menopause is a lack of exercise. Hormonal changes can impact energy levels and motivation, making it harder to stick to a regular exercise routine. But exercise is an essential part of managing symptoms and maintaining overall health. Even small amounts of physical activity, such as walking, yoga, and resistance training, can help reduce stress, improve sleep, and boost mood. Find something you love to do! Finding a form of enjoyable and sustainable exercise is vital as you will probably stick with it long-term. Don't run for hours if you HATE it… Pilates, dance…do something you love!
  • GET some ZZZZ's- Sleep disturbances are also a common issue for women during perimenopause/menopause. Fluctuations in hormones can lead to insomnia, hot flashes, and night sweats, making it hard to get the restorative sleep your body needs. But don't worry; some strategies can help. Creating a relaxing bedtime routine, avoiding caffeine and alcohol before bed, and keeping your bedroom cool and dark can all help improve sleep quality. Additionally, natural remedies such as herbal teas from THE T-LADY or supplements like melatonin from Nature's Help may help promote relaxation and sleep.
  • Chill out SISTA: Stress can cause the body to secrete high levels of the cortisol hormone into the bloodstream because of the body's "flight or fight" response to stress. The adrenal glands secrete cortisol, essential for regulating blood pressure, the immune system, and many other functions. Cortisol can be good in small amounts, but high levels can lead to an increase in abdominal fat, which can lead to heart attacks and strokes and can also increase harmful cholesterol levels and decrease good cholesterol levels. It is also known that high levels of cortisol can also decrease bone density, leading to osteoporosis and loss of muscle tissue, which will also slow down the metabolic rate, and it can also increase blood pressure along with other problems. 

While it's true that hormonal changes during peri/menopause can make it harder to stick to healthy habits, you need to understand that you are not entirely at fault for the bad habits that may develop. By taking proactive steps to manage your symptoms and prioritise self-care, you can regain control of your hormonal balance and live healthier, happier lives.

I hope these tips help you feel more in control during this challenging time. Remember to take care of yourself and be kind to your body. You've got this!

Don't forget!

Seriously you're not alone; emotional eating ranks as one of the biggest nutritional challenges people face, so all you need to do is join our FREE MENOPAUSE SUPPORT GROUP by clicking here.

Author: Strong Coach Mary


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