Hey fabulous women!
Today, I’m diving further into the incredible and often challenging journey of perimenopause and menopause. Drawing from Dr. Mindy Pelz’s masterclass, “Helping Your Clients Create A Fasting Lifestyle Safely,” I want to shed light on what happens to our bodies during this time and how we can embrace these changes for a healthier, more empowered life. If you don’t have a menstrual cycle, don’t worry – there are still plenty of ways to align your lifestyle with your hormonal needs.
The Hormonal Roller Coaster: Perimenopause and Menopause
Perimenopause and menopause mark significant transitions in a woman’s life. Around the age of 35, your progesterone levels start to decline, initiating the menopausal process. By the time you reach your 40s, the hormonal fluctuations can feel like a wild roller coaster ride. One moment, you might feel normal, and the next, you’re dealing with hot flashes, mood swings, and unexpected weight gain. Understanding these changes can help you navigate this period with grace and confidence.
The Decline of Progesterone
Progesterone, known as the calming hormone, begins its decline around age 35. This hormone is essential for regulating the menstrual cycle and supporting pregnancy, but it also plays a crucial role in managing stress and anxiety. As progesterone levels drop, you might experience heightened anxiety, irritability, and sleep disturbances.
What You Can Do
Nurture Phase Awareness
If you’re still cycling, pay extra attention to the week before your period (the nurture phase). Focus on rest, recovery, and consuming more healthy carbohydrates to support progesterone production.
Stress Management
Incorporate stress-reducing practices like yoga, meditation, and deep breathing exercises into your daily routine to help balance your cortisol levels and support your overall hormonal health.
The Fluctuations of Oestradiol
Oestradiol, the most potent form of oestrogen, fluctuates significantly during perimenopause. This hormone is responsible for releasing an egg during ovulation and brings along a host of benefits, including mood stabilisation, skin elasticity, and cognitive function. As oestradiol levels become erratic, you might experience days of feeling great followed by days of fatigue, mood swings, and hot flashes.
What You Can Do
Support Oestrogen with Diet
Include phytoestrogen-rich foods like flaxseeds, soy, and legumes in your diet to help stabilise oestrogen levels.
Exercise
Engage in regular physical activity to support oestrogen metabolism and maintain muscle mass, which is crucial for managing insulin sensitivity and overall health.
Embracing the Postmenopausal Brain
One fascinating aspect of menopause is the reorganisation of the brain. As we transition into post menopause, our brains undergo a significant shift, shedding what Dr. Mindy refers to as “neurochemical armour.” This reorganisation prepares us for a new phase of life where we can step into leadership roles and support our communities.
The Grandmother Effect
The “grandmother effect” is a term used to describe the unique role postmenopausal women play in their communities. With a brain more sensitive to ketones, postmenopausal women are equipped to function optimally even in the absence of food. This adaptability was crucial in hunter-gatherer societies and remains relevant today. Embracing this role can bring a sense of purpose and fulfilment during the postmenopausal years.
What You Can Do
Ketogenic Diet
Consider incorporating more healthy fats into your diet to support ketone production and optimise brain function.
Community Engagement
Use this time to mentor and support younger generations, leveraging your wisdom and experience to make a positive impact.
What If You Don’t Have a Cycle?
If you’re not currently menstruating due to menopause, a hysterectomy, or any other reason, you can still align your lifestyle with your hormonal needs by following a monthly rhythm that mimics the natural cycle. Here’s how:
Week 1-2: Focus on Fasting and Keto
During these two weeks, adopt a ketogenic diet and incorporate longer fasting periods. This phase mimics the follicular phase of the menstrual cycle, where oestrogen is on the rise, making your body more insulin sensitive and efficient at burning fat.
What You Can Do
Intermittent Fasting
Start with a 16:8 fasting window (fasting for 16 hours, eating within an 8-hour window).
Keto-Friendly Foods
Include avocados, nuts, seeds, fatty fish, and green leafy vegetables in your diet.
Week 3-4: Shift to Nurturing and Carbs
In the latter half of the month, switch to a more nurturing approach. Increase your intake of healthy carbohydrates and focus on rest and recovery. This phase mimics the luteal phase, where progesterone would typically be higher, supporting rest and relaxation.
What You Can Do
Healthy Carbs
Include sweet potatoes, quinoa, fruits, and whole grains in your meals.
Gentle Exercise
Opt for yoga, walking, or light stretching to support recovery.
Embrace the Journey
Perimenopause and menopause are natural phases of life, bringing both challenges and opportunities. By understanding and supporting your body’s hormonal needs, you can navigate these transitions with confidence and grace. Embrace the changes, listen to your body, and take proactive steps to optimize your health.
Let’s celebrate this incredible journey together, one phase at a time.
Stay empowered and vibrant,
Ella.
P.S. If you have any questions or need support on your journey, don’t hesitate to reach out. We’re in this together, and I’m here to help you every step of the way!