Achieving hormonal harmony during menopause is a delicate yet essential goal for women's well-being. Menopause, a natural phase signalling the end of reproductive years, involves hormonal shifts that can lead to various symptoms. Hormones like estrogen and progesterone decline, causing changes in the menstrual cycle and contributing to symptoms such as hot flashes, mood swings, weight gain, insulin resistance, and sleep disturbances. Maintaining hormonal balance can alleviate these symptoms and promote overall health. How we nourish ourselves lays the foundation for both hormone balance and metabolic repair. Lifestyle factors, including a balanced diet rich in nutrients, regular exercise, stress management, and sufficient sleep, play a crucial role in supporting hormonal harmony.
Saying that is easy but how we will reach this hormonal balance is a tricky part. There are important steps that act like guiding lights to help you through it. They're not just a map for hormonal balance but also a way to transform yourself completely. These steps will let you take back your energy, find peace, and rediscover the lasting essence of their well-being.
Let's embark on a journey through some important daily habits!
- Increase Protein (moderately): Protein takes centre stage as a crucial player in the delicate ballet of blood sugar balance. Integrate it into every meal and snack, ensuring moderation in quantity. Nuts, seeds, nut butters, hemp hearts, non-dairy protein powder, organic soy, beans, and lentils stand as recommended sources. Drawing inspiration from the Mediterranean Diet, which leans towards more vegetarian protein sources, proves a valuable ally in significantly alleviating menopausal symptoms linked to animal protein consumption.
- Increase Good Fats: The symphony of our metabolism finds its rhythm in the presence of good fats. Depriving our bodies of these essential elements can throw the harmonious balance into disarray. Olive oil, nuts, seeds, fish, fish oil, and ground flax emerge as masters in this orchestra, each meal enriched by their inclusion.
- Dramatically Increase Vegetables: In the lush garden of nutritional choices, vegetables stand as vibrant blooms with unique abilities. They not only balance hormones but also support liver detoxification, combat inflammation, and neutralize acidity—a common companion in the menopausal journey. Strive for the visual spectacle of three-quarters of your plate adorned with these nutritional treasures, fostering a surge of energy, satiety, and an overall radiant well-being.
- Reduce Simple Carbs: Not all carbs are bad, but we need to be mindful of them, especially SIMPLE CARBS found in white bread and pasta. These carbs can make our blood sugar spike and add extra weight around the belly. On the other hand, there are healthier carbs like sweet potatoes, oats, brown rice, quinoa, whole grain bread, and rye bread.
These good carbs help keep our blood sugar steady and provide important vitamins. It's about choosing the right carbs for a healthier balance.
- Consider Intermittent Fasting: The rhythm of intermittent fasting, backed by research, resonates as a powerful ally in the pursuit of weight loss and blood sugar balance. Though more studies are warranted for women, a modified approach of 12-14 hours of fasting, harmonized with breakfast, lunch, and an early dinner, emerges as a potential game-changer. Prioritize consultation with a health practitioner before embarking on dietary changes because there are some important rules to know of how, when and who can do Intermittent fasting
- Include resistant training: Resistance training, also known as strength or weight training, holds significant importance during menopause for various reasons. As women go through this natural life transition, hormonal changes, particularly a decline in estrogen, can lead to a decrease in bone density and muscle mass.
Regular strength exercises stimulate bone health by enhancing bone density and reducing the risk of osteoporosis. Additionally, resistance training helps maintain and build muscle mass, contributing to a healthier metabolism and overall strength. This type of exercise also plays a role in weight management, as muscle tissue burns more calories than fat tissue.
Moreover, resistance training supports joint health and can alleviate some menopausal symptoms, such as joint pain and stiffness. Overall, incorporating resistance training into a menopausal fitness routine offers a multitude of benefits for women aiming to promote strength, resilience, and overall well-being during this phase of life.
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