Hormone Hell

So let’s get a handle on those pesky hormones.

In menopause, both oestrogen and progesterone decrease, but there are 2 other hormones which play a big role and you should really pay attention to them.

Insulin and cortisol.

Yes, if you read my emails you will have heard me mention these before.

And in a lot of ways, these 2 are even more important if you want to get a handle on menopause and its symptoms.

Oestrogen makes us sensitive to insulin.

When our cells are sensitive to insulin, the sugar is welcomed in and burned for fuel.

When our cells are more resistant to insulin, the sugar is sent away to the fat cells, to be stored.

So to put it simply….¬†when you enter menopause you are less tolerant¬†to the same amount of starch/carbohydrates as before.

Hence, many women are prone to weight gain without actually changing anything in their diet.

You need to realise this and then use some detective work to find out what plan will work for you.

In the vast majority of cases you will need to reduce carbohydrates.

Alternatively (or possibly as well as) you could try carbohydrate timing.

In the menopausal woman, I suggest moving carbohydrates to the last meal of the day.

This will help with sleep and increases serotonin before bed, which will help calm and de-stress the brain.

Eat your veggies!!!!

Again and again with we recommend eating more veg.

There are a few studies linking vegetable and fibre consumption to reduced hot flushes and better sleep, and vegetables are a secret weapon for blood sugar balance and beautiful skin. 

Cruciferous vegetables like broccoli, cauliflower, collards, Brussels sprouts and kale help your body metabolise oestrogen, but may not be great for ladies with IBS. 

Have a protein based breakfast.

Protein dense foods include eggs, meat, fish, seafood and even protein powder smoothie if you’re in a rush.

Do not eat soy, which can exacerbate menopausal symptoms.

And so onto progesterone….which helps to tackle the negative effects of cortisol (stress)

When progesterone declines in menopause, cortisol remains un-blocked and un-buffered. 

Hence we feel more stressed and less able to handle it.

Cortisol, unchecked by progesterone, also strips muscle from your arms and legs and dumps it around your mid section.

Great eh?!

Hence how pear shaped women can turn into apple shapes in menopause.

BUT

We can use movement and exercise to recreate the effect that progesterone has on cortisol. 

so……

Cortisol, unchecked by progesterone, also strips muscle from your arms and legs and dumps it around your mid section.

Great eh?!

Hence how pear shaped women can turn into apple shapes in menopause.

BUT

We can use movement and exercise to recreate the effect that progesterone has on cortisol.

so……

WALK!!!!!

Aim for 5-7 days just relaxing leisurely walking. 30-90 mins is perfect but I know that can seem pretty daunting so, as with everything, something is better than nothing.

Sprints and interval training.

The 10 min Hiit workouts are perfect.

Weight training- body weight and ‘proper’ weights.

Not only will this increase bone density which is also important at this time but it will also release fat-burning and mood-boosting hormones.

Aim for 1-3 sessions per week.

DO NOT focus on steady state cardio- ie swimming, jogging, cycling. Whilst great for your heart and lungs they wont help you in menopause.

Sooooo

That was a lot of information and an awful lot of words, but I hope it was useful? remember, if you are female, no matter your age, you will go through this so educate and empower yourself now

I would love to know if you find this useful and informative so hit reply and let me know.

Have a fabulous day!