The transition into menopause is a normal part of aging for women. As the ovaries slow down estrogen and progesterone production, hormone levels fluctuate, which can cause a variety of symptoms. The good news is that there are many ways to help balance hormones and ease menopausal symptoms naturally during this transition.
Diet and nutrition: Eating a nutritious, whole foods diet and limiting processed foods is key for hormonal balance. Be sure to incorporate foods that are high in phytoestrogens like soy, flax seeds, sesame seeds, and beans. These plant compounds mimic estrogen in the body. Getting enough healthy fats from foods like avocados, salmon, walnuts, and olive oil also supports hormonal balance.
- Eat plenty of fruits and vegetables: The antioxidants help neutralize harmful free radicals to reduce inflammation.
- Choose high-fiber foods: Helps eliminate excess hormones and reduces estrogen dominance. Good sources are berries, squash, artichokes, peas, nuts and seeds.
- Stay hydrated: Being adequately hydrated helps your endocrine system function more efficiently. Aim for at least 64 ounces per day.
Supplements: Certain herbs and nutritional supplements can alleviate menopausal symptoms when taken regularly:
- Black cohosh: This herb has been shown to decrease hot flashes and night sweats for some women.
- Evening primrose, flaxseed or fish oils: Help provide the body with healthy fats and balance hormones.
- Vitamin E: Can reduce hot flashes and support healthy estrogen levels. Most women require 400-800 IU of natural vitamin E per day.
Exercise and stress management: Physical activity and relaxation techniques go a long way for hormonal balance:
- Aim for 30-60 minutes per day of moderate exercise like walking, cycling or water workouts. Weight training is also beneficial.
- Practice yoga, meditation or deep breathing to activate the parasympathetic nervous system and reverse the effects of stress hormones. Getting enough sleep is also key.
If making lifestyle modifications does not provide enough relief,
bioidentical hormone replacement therapy (BHRT) may be an option worth exploring with your healthcare provider. BHRT matches the molecular structure of the hormones made by your own body to restore optimal levels, helping resolve bothersome symptoms.
At
Balance Hormone Clinic clinic, we specialize in customized
BHRT treatments to safely balance hormones for women in midlife. Our comprehensive Wellness Program combines BHRT with fitness, nutrition and stress management for full mind/body support during the transition into menopause and beyond. Contact us today for a consultation.