hormones

What is Perimenopause? Perimenopause is the time in a woman’s life where her hormones begin to shift. Her body is preparing her for menopause (the cessation of her child-bearing years and menstruation). This can begin in your late thirties, but normally by the time you hit your forties, you would of started perimenapause. This stage can last 7-10 years before menopause. What Changes can I expect? In perimenopause, you produce less estrogen, progesterone and testosterone. As progesterone slows down, ovulation stops occurring regularly. Your hormones begin to change and this can result in weight gain, insomnia, and thin/dry/itchy skin to name but a few changes. If you want to get through the next decade without feeling terrible, there are plenty of proactive things you can do to support your hormones. What changes do I need to make? 1. Balance your blood sugar (regular meals and a balanced plate of protein, complex carbs, healthy fats and fiber) 2. Manage Stress levels (find coping techniques, do enjoyable things, spend time with loved ones) 3. Support your Liver (limit alcohol and sugar intake) 4. Regular exercise (focus on strength training for bone health) 5. Look after your gut health (Eat enough, supplement if you need to, hydrate, and eat fiber for detox) 6. Get quality sleep (7-9 hours uninterrupted sleep) what you eat and do 3 hours before bedtime matters/ have a routine 7. Get sunshine everyday! (15 minutes is enough to get Vitamin D) 8. Consider an adaptogen (Adaptogens can help for hormone balance, anxiety and energy) 9. Self-care (taking time for a hobbie and relaxing is important) 10. Mental health (Keep learning and trying new things to exercise your brain) 11. Change your diet (consider upping your antioxidant and protein intake, remember your diet needs to change with you) 12. Keep an eye on your levels (get your nutritional blood levels checked occasionally especially Vitamin D, calcium, B12 and Iron) How your genes are involved Each woman will experience perimenopause differently based on her lifestyle, diet, environment and how these factors influence her unique genetics. If you have problematic genetics in your detoxification pathway, how your body metabolizes and detoxifies estrogen can have a profound effect on how you experience perimenopause as well as your risk factors for ovarian, breast and uterine cancers.   The DNA Core and Estrogen tests are two highly recommended genetic tests that can give you valuable insight as you age. Send me an email if you want to get this test @bountifullyhealthy