Menopausal symptoms: 3 insights from a hormone therapist

Stress affects our hormonal balance, and during menopause, you are particularly vulnerable to it. We are almost always "on," hurrying from one task to another, with an endless list of things to do. In her practice, Suzanne frequently encounters women with overloaded schedules who do not permit themselves any rest. Why is (prolonged) stress an issue? It can disrupt overall hormonal balance. When you are stressed, your adrenal glands produce additional cortisol, which is your stress hormone. Elevated cortisol levels can worsen menopausal symptoms. Chronically high cortisol levels can also impact your:

• Blood pressure;

• Sleep;

• Digestion;

• Thyroid function.

Adopting a less stressful lifestyle is an essential first step towards a more comfortable menopause.

To reduce stress, Suzanne shares these tips:

• Practise heart-coherent breathing. This is a breathing technique where you breathe calmly and regularly to balance your heart rate and nervous system. It provides relaxation for both your body and mind. How do you do this? Sit in a relaxed position and breathe in and out through your nose. Inhale for 4 seconds and exhale for 6 seconds. This signals your brain that there is no danger, reduces stress, and helps you return to a state of calm. Read more about this technique here.

• Schedule time for yourself in your diary and stick to it. It’s an appointment with yourself and deserves priority.

• Set clear priorities. Determine what truly needs to be done in the short term and what can wait. This creates peace of mind and clarity in your schedule.

• There are various herbs that can support you during stressful times. Think of ashwagandha, rhodiola, or saffron. Consult a doctor before using these herbs, as they may interact with medications.

Your body has an internal 24-hour clock, known as your biorhythm. This regulates your sleep cycle, supports hormonal balance, and is influenced by light. It helps you maintain a natural day and night rhythm. However, this rhythm is often disrupted by artificial light. Artificial light sends the brain incorrect signals, tricking your body into believing it is daytime, even when it is already dark. The result? Your body produces less melatonin (the sleep hormone), and over time, this can impact your cortisol levels. Falling asleep becomes more challenging, and your rhythm becomes even more disturbed.

Fortunately, there are steps you can take to balance or maintain your biorhythm. Here are some tips from Suzanne:

• Go outside for at least 15 minutes within an hour of sunrise. Avoid wearing (sun)glasses or contact lenses. Leave your phone behind and steer clear of artificial light before heading outdoors. This signals to your brain that the day has started, encouraging the production of the appropriate hormones.

• Have a protein-rich breakfast within an hour of waking.

• Step outside three more times during the day, even if only for a few minutes each time.

• Try to minimise exposure to blue and LED light after sunset. If this isn’t possible, consider wearing glasses that filter blue light.

• Avoid eating in the three hours leading up to bedtime. This gives your digestive system a chance to rest, helping your body to relax.
  Maintain a consistent sleep schedule, even at weekends.

During menopause, your sensitivity to insulin decreases. When glucose from the food you eat enters your bloodstream, your pancreas produces insulin. Insulin enables glucose to enter your cells to generate energy. However, if you regularly consume fast-acting sugars, your body may gradually become less responsive to insulin. This can make it more difficult to maintain stable blood sugar levels, potentially disrupting your overall health and exacerbating menopause symptoms.

Suzanne shares her practical advice, which has proven helpful to many women:

• Eat up to three main meals a day. This can help minimise insulin spikes and maintain more stable blood sugar levels. Still fancy a snack in between? Opt for something rich in protein and healthy fats, such as nuts, avocado, or eggs.

• Exercise in the morning on an empty stomach. Pay particular attention to exercises targeting large muscle groups, such as the chest, back, and legs. For instance, you could try the 7-minute workout.

• Incorporate 'slow' carbohydrates into your diet, such as wholegrain products, sweet potatoes, and quinoa. Stick to a consistent sleep schedule, even at weekends.

Focusing on stress, biorhythm, and your blood sugar levels can help you get started. Do you need more support? Supplements can be a valuable addition. Always ensure you choose what best suits your symptoms and situation.