How to Naturally Balance Your Hormons During Perimenopause
Have you ever wondered how to balance your hormones naturally?
Are you constantly experiencing a rollercoaster of emotions and energy levels?
If so, keep reading to learn how to naturally restore your hormonal balance.
Perimenopause means “around menopause” and refers to the time during which your body makes the natural transition to menopause, beginning several years before menopause. During this time, the ovaries gradually begin to produce less estrogen, marking the end of the reproductive years.
For some women, Early Stage Perimenopause can begin as early as in their 30s but most often it starts between the ages 40 to 44 with a noticeable change in menstrual flow and the length of the cycle.
Interfering with your hormones is dangerous ground and is often very unpredictable.
Instead, have you ever thought that in order to generate hormonal balance you should bring your body, mind, and emotions into balance?
I am Irana Jian, a Yoga embodiment coach, and mentor. As a women’s wellness specialist, I use Somatic Therapy, Holistic Nutrition, and Energetic Alignment to create accessible practices merging the ancient sciences of Yoga and Ayurveda with modern developments creating an alchemy of science and spirit that promotes deep transformation and empowerment. I am the founder and CEO of Anapnoe Yoga Awareness Through the body.
I help women learn how to live a balanced life naturally, according to their life season and lifestyle, so that they can feel vibrant, and healthy and walk through life deeply fulfilled.
I teach Balance as it is the only way to stay healthy, vibrant, and ultimately free to fulfill your desires and choose a lifepath that truly speaks to you. Generating Balance is a way of living: I believe in BALANCE as prevention and a means of creating fertile ground for health and vibrancy instead of staying out of balance which, on the flip side, generates a fertile ground for disease and unhappiness.
In the end, it is entirely up to us. You are entirely up to you.
As I write this blog, I am 55 years old. I have gone through menopause 7 years ago. At the time, I gained 5 kilos, and experienced all the changes that come along this transitional journey. I see so many women struggling and complaining their way through perimenopause, not having the necessary resources or tools nor the practical lifestyle habits to help them better navigate through this natural process.
Thanks to my background in Yoga and Ayurveda, and my holistic approach, I was able to re-learn how to equip myself and shift gears to better suit this phase of my life which helped me generate more and more thriving vitality.
It’s important to remember that our hormonal balance is part of our physical body, that is not separate from our mental, and emotional body, as well as our vital energy, but they are all interconnected and intertwined.
In order to balance our hormones and emotions we need to balance all these aspects of ourselves simultaneously and as we begin moving towards integral alignment, our hormones and emotions come into alignment according to the season of life we find ourselves in. It is a complex yet very simple process when you have CLARITY around the steps to take and the guidance that will pace that journey according to your personal needs.
CONSISTENCY generates new lifestyle habits and COURAGE to trust your own body’s wisdom so that it can regenerate and restore itself when supported appropriately.
As we learn to tend to our true needs and nurture all elements of our being, life becomes more pleasant, more joyous.
Let’s move on to the most common signs or symptoms of perimenopause, aka “the menopausal transition”. As previously mentioned, women start perimenopause at different ages. There may be sudden surges in estrogen. Perimenopause lasts up until menopause, the point when the ovaries stop releasing eggs.
These are the most common symptoms:
- Night sweats.
- Hot flashes.
- Vaginal dryness.
- Trouble with sleep.
- Joint and muscle aches.
- Heavy sweating.
- Having to pee often.
- PMS-like symptoms.
Keep in mind, perimenopause is a process — a gradual transition, and preparation is key to navigating this transition gracefully equipped.
Here are ways to safeguard your integral balance during the course of your ’30s and ’40s & 50s during Perimenopause & Menopause:
- Vitamin E is known to dramatically reduce the severity and frequency of perimenopausal hot flashes. Its antioxidant properties also lower your chances of depression, heart disease, and weight gain while relieving stress. Up your dose of vitamin E by consuming nuts, seeds, and wheat germ, as well as broccoli, spinach, and shellfish.
- Eat foods rich in calcium and vitamin D. Hormonal changes during perimenopause can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet.
Exercising with resistance and strengthening the muscles is crucial to bone health as muscles and tissue support bone health and strength. Adequate vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones. Many foods are calcium-rich, including dairy products like yogurt, milk, and cheese but I wouldn’t recommend them at this stage as there is a tendency for weight gain. Instead, opt for leafy greens, and veggies such as kale, collard greens, and spinach which are loaded with calcium too.
It’s also plentiful in tofu, beans, sardines, and other foods. Rich dietary sources include oily fish, eggs, cod liver oil, and almonds. Sunlight is your main source of vitamin D since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it. So I suggest either taking a supplement or increasing food sources of vitamin D.
- Activate your metabolic fire daily and stay away from sugar, white flour, and excess starch. It’s common to gain weight during menopause, this can be due to a combination of changing hormones, aging, lifestyle choices, and genetics. The metabolism slows down, and so does lymphatic drainage, speeding up the aging process at the onset of perimenopause.
It is very important to stimulate and activate your metabolism and the lymphatic stagnation daily by doing the right kind of movement. Gaining excess body fat, especially around the waist, increases the risk of developing diseases such as heart disease and diabetes. In addition, body weight may affect menopause symptoms. One study of 17,473 postmenopausal women found that those who lost at least 10 pounds (4.5 kg) of weight or 10% of their body weight over a year were more likely to eliminate hot flashes and night sweats.
Following is more practical information about losing weight during menopause.
- Keep your body Detoxified. I suggest you do a gentle detox every end of the season: Eat lots of fruit and vegetables that contain plenty of Prana or life energy.
- Drink plenty of water: During menopause, dryness is often an issue. This is likely caused by the decrease in estrogen levels. Drinking 8 to 12 glasses of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal changes. In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and slightly increasing your metabolism.
- Avoid alcohol and chemicals that further create an imbalance in your body.
- Eat more foods that are high in phytoestrogens: Phytoestrogens are naturally occurring plant compounds that can mimic the effects of Estrogen in the body. Therefore, they may help balance hormones. The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal people in these places rarely experience hot flashes. Foods rich in phytoestrogens include:
- Soybeans and soy products
- Sesame seeds
However, the phytoestrogen content in foods varies depending on processing methods.One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure, and reduced severity of hot flashes and night sweats among women participants who were starting to enter menopause However, the debate continues over whether soy products are good or bad for health.Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein
- Eat protein-rich foods: Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age. One study found that consuming protein throughout the day at each meal may slow down muscle loss due to aging. In addition to helping prevent muscle loss, high-protein diets can help with weight loss because they enhance fullness and increase the number of calories burned. Foods rich in protein include meat, fish, eggs, legumes, nuts, and dairy. Here is a list of healthy high-protein foods.
- Pumpkin seeds
- Take this natural supplement: Shatavari powder. The Shatavari name comes from Sanskrit and can be translated to “curer of a hundred diseases”. As the name implies, the list of conditions that Shatavari is used to treat is quite long.
- Antioxidant. The Shatavari root produces three antioxidants: racemofuran, asparagamine A, and racemosol. Antioxidants can prevent damage and disease in your body.
- Antiviral. Shatavari also contains antiviral properties and could be used to treat or prevent viral infections.
- Immune-boosting. Early research on animals has suggested that Shatavari might boost your immune system.
- Ulcer treatment. Shatavari powder treats gastric ulcers and might prevent future ulcers from forming.
- Supports lactation. Breastfeeding mothers use Shatavari powder to increase their milk production. Shatavari increases the production of prolactin, a hormone that is important for breastfeeding.
- Hormone balancing. Women use Shatavari to treat conditions related to hormone imbalance such as polycystic ovarian syndrome (PCOS) and infertility.
- Reduce symptoms of menopause. A small study showed taking an herbal mixture that included Shatavari significantly reduced hot flashes.
Other conditions Shatavari may help improve include:
- Alcohol withdrawal
- Bladder and kidney stones
- Diabetes and diabetic neuropathy
- Irritable Bowel Syndrome ( IBS)
- Memory issues
- Pain relief
- Always refer to lifestyle changes and natural supplementation instead of messing with your delicate and vital hormonal biochemistry and supplementing with artificial synthetic hormones that negatively impact your body’s natural endocrine system’s ability to balance itself and heighten the risk of Cervical and Breast Cancer.
- Make sure to get in the right kind of exercise into your daily practice; movement that stimulates your glands and actively balances your energy centers or chakras (which are directly connected to your Endocrine System).
- Eat a nutrient-dense diet that can help promote hormonal balance leading up to and during menopause.
- Keep your body purified and detoxified, and eat the foods that nurture your body type and the stage of life you are in.
- Ensure you are living in a context that supports your peace of mind and don’t forget to spend time in nature.
By following these guidelines, you are likely to naturally restore hormonal balance, as a consequence of being in balance.
You will be emotionally balanced.
And you will feel vibrant.
After all, your life is in your hands (remember)?
Your body is such a sophisticated system that if you only take care of it by giving it the right foods and the right movements at the right times, it knows absolutely how to balance itself.
What you offer to your body, it gives back to you tenfold.
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