Menopause, often shrouded in shame, can leave many feeling uncomfortable, crazy, and alone.
This significant transition, typically occurring between ages 45 and 55, involves physical and emotional changes due to hormonal shifts, leading to symptoms such as hot flashes, mood swings, and sleep disturbances.
Hormone Replacement Therapy (HRT) has been a traditional solution, but many women now explore natural techniques to balance their hormones.
Lifestyle choices such as diet, hydration, skincare, and mental health management play crucial roles in navigating this stage gracefully.
HRT replenishes estrogen and progesterone levels, effectively reducing hot flashes, preventing bone loss, and improving sleep quality. However, risks like breast cancer, blood clots, and heart disease prompt many to seek natural alternatives.
Nicole Sherwin, founder of Eco Diva Natural Superfood Skincare, says, “Going the natural route focuses on lifestyle modifications and holistic approaches to manage menopausal symptoms. Navigating this strange terrain got me through the worst of it. Not only without side effects, but gave me a deeper understanding of how this life transition is not something to be scared of, but rather something to embrace, to feel confident and strong physically, emotionally, and mentally.”
Sherwin adopted several techniques that helped ease her transition:
1. Diet and nutrition
Consuming a balanced diet rich in phytoestrogens, such as soy products, flaxseeds, and whole grains, can mimic estrogen effects. Including plenty of fruits, vegetables, lean proteins, and healthy fats ensures essential nutrients for overall health and hormonal balance.
2. Herbal supplements
Black cohosh, red clover, and evening primrose oil are popular remedies for alleviating menopausal symptoms.
3. Exercise
Regular physical activity, especially weight-bearing and aerobic exercises, helps manage weight, reduce stress, and improve sleep. Exercise boosts endorphin levels, enhancing mood and overall well-being.
4. Mind-body practices
Techniques like yoga, meditation, and mindfulness reduce stress and improve emotional resilience, promoting relaxation to cope with the psychological aspects of menopause.
The impact of diet and hydration on hormones
Diet and hydration significantly impact hormone levels. Focusing on gut health can be life-altering.
Hydration
Staying well-hydrated maintains energy levels and aids in detoxification processes. Aim for at least eight glasses of filtered water daily, and consider herbal teas like chamomile or peppermint for their calming effects on the nervous system.
Balanced diet
Focus on whole foods like organic vegetables and fruits, nuts, seeds, and grains. Avoid processed items high in sugar and pre-packaged foods like cereals and snacks that harm gut health. Opt for Omega-3 fatty acids found in fish, flaxseeds, and walnuts, which are beneficial for their anti-inflammatory properties.
Sugar and caffeine
Reducing sugar and caffeine intake stabilizes blood sugar levels and reduces anxiety and mood swings. Opt for green tea with antioxidants and lower caffeine content as a healthier alternative. Limit coffee to one cup per day.
Skincare and hormonal balance
The skin, our largest organ, can affect our hormones. Many skincare products contain endocrine-disrupting chemicals like parabens and phthalates, interfering with hormonal function.
Natural skincare
Choose products with natural ingredients free from harmful chemicals. Look for labels that say paraben-free, phthalate-free, and organic. Skincare products with added nutritional value, such as superfoods, antioxidants, and vitamins, are beneficial.
Hydration and moisturisation
Keeping the skin hydrated is crucial during menopause, as hormonal changes can lead to dryness and breakouts. Natural oils such as coconut, argan, and jojoba are excellent for moisturising without harmful additives.
Mental and emotional wellness
Mental and emotional health is as important as physical health during menopause. Hormonal fluctuations can lead to mood swings, anxiety, and depression. Incorporate stress-reducing tools like a 5-minute breathwork meditation, a refreshing facial mist, or a full-body stretch into your daily routine.
Support systems
Surround yourself with supportive friends and family. Consider joining support groups for women experiencing similar changes to share tips and offer mutual encouragement. Seek professional counselling or therapy if feelings of anxiety or depression become overwhelming.
Mindfully understanding natural body changes
Understanding and accepting the natural changes that come with menopause is crucial. Educate yourself about menopause and its symptoms, practice self-compassion and patience, and celebrate the wisdom and experience that come with age.
Develop a personalised wellness plan incorporating diet, exercise, mental health practices, and skincare tailored to your needs and preferences.
Balancing hormones through menopause involves natural techniques and, when necessary, bio-identical HRT creams.
By paying close attention to diet, hydration, skincare, and mental health, you can navigate this transition with greater ease and confidence.
Embracing these changes mindfully and holistically can lead to a healthier, more vibrant life during and after menopause.
IOL Lifestyle