As you navigate the natural hormonal fluctuations that occur during various stages of life, you may experience fluctuations in mood, energy, sleep and overall wellbeing. While the hormonal shifts associated with perimenopause and menopause are inevitable, managing this transition through simple, effective dietary and lifestyle adjustments can help to support your quality of life.
Here are 10 practical, holistic approaches you can easily implement to support your body and wellbeing in your 40’s and beyond.
1. Jump off the Energy Rollercoaster
Maintaining stable blood glucose is key to regulating many systems of your body such as mood, energy, and hormone health and this becomes even more important during hormonal fluctuations. The ups and downs of blood sugar spikes can exacerbate symptoms like fatigue and irritability.
Here are some tips to help you get off that energy rollercoaster once and for all:
Meal Prep: Prepare snacks like boiled eggs, hummus with vegetable sticks, or a handful of nuts to keep blood sugar levels stable between meals.
Include Protein: Include protein at each meal especially breakfast such as eggs or a plant-based protein smoothie with added chia seeds and nut butter instead of sugary cereals. Even leftovers from the night before can be eaten for breakfast. You set the rules!
Batch-Cook: Prepare slow cooked protein rich meals over the weekend to store in your fridge and serve with quinoa, brown rice, or oats to add complex carbohydrates to meals, promoting steady energy release.
2. Nature’s Little Helpers
Plant compounds known as phytoestrogens when moderately incorporated into your diet may help support vasodilatory symptoms such as hot flashes and night sweats however, current research is insufficient to support or refute this.
Here are some tips on how to incorporate these little helpers into your meals:
Add Flaxseeds to Meals: Sprinkle ground flaxseeds over your morning porridge or add them to smoothies for an easy source of lignans, a type of phytoestrogen.
Snack on Edamame: Keep frozen edamame on hand and steam for a quick, phytoestrogen and protein rich snack.
Add tofu or tempeh: Rich in isoflavones, try adding tofu to a stir-fry to support your protein intake while also adding a good source of phytoestrogens.
3. Supplement Sidekicks
Alongside a food-first approach, key supplemental nutrients may help to support areas such as energy, sleep, skin and overall wellbeing during hormonal transitions.
Here a few key nutrients to support your body during this time:
B Vitamins: B3, B6 and B12 for example, contribute towards normal psychological function, energy yielding metabolism, normal function of the immune system as well as normal function of the nervous system. In addition, folic acid (B9) is also supports normal homocysteine metabolism.
Magnesium: Is a powerhouse of a mineral, responsible for hundreds of processes in the body such as contributing towards normal psychological function, maintenance of normal bones and muscle function, reduction of tiredness and fatigue as well as supporting the normal function of the nervous system.
Omega-3 EPA and DHA: Play vital roles within the body to promote cellular integrity, heart and blood vessel function and brain function. You can read more about EPA and DHA in our blog.
Vitamin D3: This sunshine vitamin is responsible for absorption and utilisation of calcium and phosphorus, maintenance of normal bones, normal blood calcium levels and normal function of the immune system.
4. Love Your Liver
The liver plays a crucial role in metabolising hormones like oestrogen. Supporting your liver health can ensure proper hormone metabolism and elimination, especially during phases of hormone fluctuation.
Here are some tips to help love your liver more:
Include Cruciferous Veggies: Sauté kale, steam broccoli, or blend spinach into smoothies to help with liver detoxification and elimination.
Hydrate with Lemon Water: Start your day with warm water and a slice of unwaxed lemon to gently stimulate your liver.
Incorporate bitter foods: Foods such as rocket, radish, artichokes are easy to add to any salad or meal. Also think about herbal teas such as dandelion and nettle as warming alternative to your afternoon coffee.
5. Good Gut Feelings
A healthy gut is a game-changer when supporting hormonal fluctuations.
Here are some tips to get that good gut feeling:
Include Fermented Foods Daily: Add a spoonful of sauerkraut to your meals or snack on kimchi to keep your gut bugs happy.
Choose Whole Grains: Swap refined grains for whole grains like oats, brown rice, and barley to feed those beneficial gut bacteria.
6. Support Your Sleep Serenity
Hormonal shifts can interfere with sleep quality, leading to fatigue and mood instability. Establishing a healthy sleep routine can go a long way to restoring restful nights.
Here are some tips to support your sleep serenity:
Create a Pre-Sleep Routine: Start unwinding an hour or two before bed by reading or practising deep breathing exercises. You can incorporate your digestion supporting herbal teas here too.
Add Magnesium-Rich Foods at Dinner: Include leafy greens, beans, or almonds in your evening meals to help support your nervous system and promote optimal sleep.
7. Nurture Your Inner Resilience
Hormonal fluctuations can challenge your body’s ability to regulate energy and inner wellbeing. Building inner resilience can help support a calm, balanced state during this time.
Here are some ways to begin to cultivate your inner resilience:
Practise Mindfulness: Start with 5 minutes of meditation or deep breathing daily, gradually increasing the duration as it becomes a habit.
Non-Sleep Deep Rest: We love a 10 minute Yoga Nidra because it can be done from the warm comfort of your bed and doesn’t involve any movement what so ever.
Gentle Exercise: Incorporate light yoga or walking to support both physical and mental resilience.
8. Quench Your Thirst
Staying hydrated is essential for overall bodily function. Dehydration can also exacerbate symptoms like headaches and fatigue.
Here are some ways to keep hydrated:
Herbal Infusions: Make hydration more enjoyable by infusing water with cucumber, mint, or berries. Herbal teas like dandelion, nettle or peppermint can also be a refreshing way to stay hydrated.
Set Mini Water Challenges: Fill your favourite water bottle and set yourself a challenge to drink 500ml by lunchtime. Refill after lunch and repeat before dinner time. Gradually you can increase the amount until your reach around 2ltrs a day.
9. Strong Over Skinny
Strength training supports muscle and bone health, both of which are impacted by fluctuating hormone levels.
Here are some ways to begin to incorporate more resistance into your workouts:
Bodyweight Exercises at Home: Incorporate squats, lunges, or push-ups into your morning routine. These exercises are free, require no equipment and can be done in under 10 minutes.
Use Resistance Bands: Keep resistance bands at home for a simple yet effective way to build strength and support bone density.
10. Mind-Body Connection
Engaging in mind-body practices can help support you when you’re feeling overwhelmed.
Here are some ways to approach building your mind-body connection:
Start Journaling: Take 5 minutes each day to write down your thoughts, focusing on gratitude and positive reflections.
Mindful Eating: Practise mindful eating by slowing down, paying attention to flavours, and avoiding distractions during meals.
In summary, managing hormonal fluctuations can include practical, daily habits that are easy to implement and sustain. From meal prepping and including nutrient-dense foods to prioritising rest and exercise, these holistic strategies can help you feel more balanced and resilient. By focusing on small, actionable steps, you can take charge of your wellbeing and thrive during every phase of your hormonal journey.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle
