Finding balance during menopause is absolutely achievable, and I can tell you that it’s also enjoyable! Your body may be undergoing changes, but that doesn’t mean you can’t continue to embrace life with gusto. It’s all about embracing the power of self-care and finding a routine that works for you.
Menopause is a time in our lives that comes with seemingly rapid changes. The changes in our hormone levels swing our bodies in another direction, signaling the start of a new phase.
During menopause, our bodies go through a series of changes due to a natural decrease in our hormone levels. These fluctuations lead to changes in skin elasticity, weight, mood, and body temperature, leaving us feeling out of balance.
You can find balance and feel your best during menopause, and there are many ways to do so, from nutrition to exercise.
Let’s look at some menopause strategies to help you find balance during menopause, whether you’re just starting to feel it or in the middle of it.
Menopause and Hormonal Balance
Menopause and hormonal balance are crucial aspects of a woman’s life that deserve our full attention and understanding.
Every woman’s reproductive years end with menopause. Due to hormonal changes, the body undergoes major changes. Understanding the relationship between menopause and hormonal balance is essential for optimal health and well-being during this exciting time in a woman’s life.
Menopause hormones affect our bodies, emotions, and health. Estrogen and progesterone are the main hormones involved in this transition. Estrogen, the main female hormone, maintains bone density, skin elasticity, and mood.
Progesterone, however, balances estrogen and maintains a healthy menstrual cycle. These hormones fluctuate during menopause, causing a variety of symptoms and life changes.
Menopause and hormonal balance are closely related, and the delicate balance between these hormones keeps our bodies running smoothly.
As estrogen levels drop, women may experience hot flashes, night sweats, mood swings, and insomnia. Progesterone deficiency can also cause irregular periods, heavy bleeding, and osteoporosis.
It’s crucial to recognize these symptoms and take action to maintain a healthy hormonal balance during this exciting time.
Lifestyle changes and natural remedies are effective menopause support. Hormonal balance can be achieved with a diet rich in fruits, vegetables, lean proteins, and whole grains.
Regular exercise reduces stress, improves mood, and maintains bone density. Meditation, yoga, and other stress-reduction methods can also help menopause symptoms.
Natural supplements and herbs can help with menopause and hormonal balance. Phytoestrogens are found in foods like soy, flaxseeds, and red clover.
These phytoestrogens act like estrogen and reduce hot flashes and night sweats. Popular herbal remedy black cohosh reduces hot flashes, mood swings, and other menopausal symptoms.
READ ALSO: Everything You Should Know About Perimenopause: Symptoms, Diet, Bloating, Weight Loss and More!
What Causes Hormonal Imbalance
Hormonal imbalance is a natural phenomenon that all healthy female bodies eventually pass through. Our reproductive cycle begins to slow down, and the body produces less estrogen and progesterone.
The reduction in this hormone production tilts our hormonal balance and signals the start of menopause.
In the simplest terms, a hormonal imbalance happens when your bloodstream has either too much or too little of a certain hormone. Hormones, those tiny chemical messengers, are important in almost every part of your life, from growth and development to controlling your metabolism, mood, and even how you sleep.
A primary cause of hormonal imbalance is none other than that pesky little thing called stress. When your body makes too much cortisol, it can mess up your endocrine system. This can cause a domino effect of hormone-related problems.
Another significant factor contributing to hormonal imbalance is the food you consume. In a world where fast food and heavily processed meals have become the norm, it’s no wonder that our hormones are feeling the pinch.
Consuming foods rich in refined sugars and unhealthy fats can lead to insulin resistance, which in turn disrupts the delicate dance of hormones in your body.
Opting for a more balanced diet—think whole foods, lean proteins, and a colorful array of fruits and veggies—can go a long way in keeping your hormones on the straight and narrow.
Let’s not forget the role that age and genetics play in the great hormonal balancing act. As we age, our hormone production naturally declines, leading to—you guessed it—a hormonal imbalance.
READ ALSO: Ways To Deal With Menopause Weight Gain
The Estrogen and Progesterone Balance
In women, estrogen is mostly made by the ovaries, while progesterone is made by the corpus luteum. Both of these hormones help prepare the body for fertilization and pregnancy. Once these hormones begin to drop in the body due to the aging of the ovaries, a hormonal imbalance forms.
A drop in progesterone leads to mood swings, hot flashes, and infrequent periods during perimenopause.
The balance between estrogen and progesterone is important for the menstrual cycle and fertility. Too much estrogen in comparison to progesterone can cause irregular periods, heavy periods, and PMS symptoms. This is often seen in conditions like estrogen dominance or polycystic ovary syndrome (PCOS).
On the other hand, too little estrogen relative to progesterone can lead to menstrual irregularities, such as missed periods or light periods. This is commonly seen in conditions like hypothalamic amenorrhea or premature ovarian failure.
Things like diet, exercise, and how you handle stress can all have an impact on maintaining a healthy balance between estrogen and progesterone. In some cases, hormonal imbalances may need medical treatment, such as hormone replacement therapy or medicines to control ovulation.
If you are experiencing symptoms related to hormonal imbalances, it is important to talk to your doctor to determine the underlying cause and appropriate treatment.
How Women Over 50 Can Find Balance During Menopause
Menopause, with all the topsy-turvy behaviors of our bodies, can certainly lead to stress. The sudden changes in the way our bodies move and react to things can honestly be a bit annoying. Menopause attacks your sex life, your weight, your moods, and even your bones.
But have no fear, because you can find balance even with all these crazy changes your body decides to undergo.
By balancing your hormones, you can beat them at their own game and get back to the ease you felt before estrogen and progesterone went haywire.
Below are a few natural ways to find balance during menopause and get your vibe back.
Diet Changes
Now don’t be scared; I could hardly ask you to restrict your eating. However, you can add some superfoods to your diet that do a wonderful job of balancing the body.
An easy diet change is to add more protein to your daily meals, with an aim of 20 to 30 grams of protein. You can get protein by adding a chunk of peanut butter to smoothies, eating more eggs, or eating lean white meat like chicken.
Another great, low-effort addition to your diet is green tea. Green tea contains polyphenols that help balance sugar levels, which leads to balancing your other hormones.
Avocados are also a great addition to your diet, as are cashews, peanuts, almonds, and other seeds and nuts.
Exercises
Regular exercises can help with your mood while keeping your body limber to offset some of the symptoms of menopause. The increase in blood flow to our muscles helps with hormone balancing.
You can easily increase your physical activity by taking regular walks, either in nature or on the treadmill. Or take online dance classes or do yoga at home.
Similarly, you can join a swimming club or create one among friends. You can also go hiking, take the old bike out for a spin, or actively jog. The point is to get your blood pumping and your muscles active to reap the benefits.
Your heart, bones, and muscles benefit from an increase in exercise, especially coming from a sedentary lifestyle. Not only is the serotonin boost worth its weight in gold, but it also helps with pain, insomnia, and even depression.
menopause workout
Herbal Supplements
More women are turning to herbal supplements to help with hormone balancing. And while the evidence is anecdotal, some supplements are safe to use and offer interesting benefits. Some examples include:
- Fenugreek helps to balance testosterone in the body to help boost your sex drive, mood, energy and strength.
- Ashwagandha is another powerhouse herb that helps balance progesterone levels. Ashwagandha stimulates the endocrine system by releasing less cortisol allowing the body to make more progesterone.
- Tea blends are also fantastic in helping the body balance its hormones. These blends can include herbs like burdock root, licorice and papaya. Burdock root and licorice for instance contain phytoestrogens which can help boost estrogen levels in the body.
READ ALSO: Top 10 Menopause Supplements for Women over 50
Body Weight Maintenance
Maintaining a body weight that’s appropriate for your height is also a good way to balance your hormones.
Ensuring you stay hydrated, eating a balanced diet and engaging in regular exercise are some of the best ways to maintain your weight.
A little reduction in calorie intake with an increase in exercise can help balance out the scale and help maintain your weight.
Avoid Stress
Stress is a major culprit in an unhealthy lifestyle and can trigger things like high blood pressure, weight gain and hormonal imbalances.
To ensure all your hard work does not go in vain it would serve you well to avoid stress. Yes, this might mean taking on fewer activities at work, or even in your spare time. Do not underestimate the amount of stress charitable endeavors can create.
You also need to avoid unnecessary conflict and also remove toxic people from your life. At this point, your body is like a well-loved chevy corvette and you don’t subject a chevy corvette to just anybody. If it doesn’t serve you, cut it out.
Menopause is a rite of passage every female body goes through but we definitely can make it easy on the body. With the right mentality, you will pass through this stage with a smile on your face. Hormonal imbalances are normal and are therefore manageable.
With the proper diet and nutrition, exercise, and the right supplements you can pass through menopause with dignity and aplomb.
READ ALSO: Natural Ways To Relieve Stress Over 50
Thus, the best we can do is love and care for your body. Feed it a healthy diet, exercise, and practice mindfulness to reduce stress. Don’t be afraid to ask for help from your tribe or a professional—you’re not alone in this hormonal roller coaster.
Cheers to balancing menopause over 50 and slaying life with grace and confidence! Remember, age is just a number, and with the right mindset, you can overcome anything, including menopause.
