Menopause Relief Begins Here

Balancing and optimizing your hormones during menopause is the #1 key to feeling better during this phase of your life. Get this piece of the puzzle right and you should be well on your way to reducing or eliminating stubborn weight gain, hot flashes, sleep disruptions, anxiety and virtually every menopausal symptom you can think of. Yes, it’s that important!

To naturally increase progesterone and estrogen during menopause, certain lifestyle changes, dietary adjustments, and supplements can help support hormone balance. As hormone levels fluctuate during this time, focusing on key nutrients, stress management, and overall well-being becomes even more important. Here are ways to promote healthy hormone levels during menopause:

1. Dietary Adjustments for Menopausal Women

Foods to Support Estrogen Levels:

During menopause, declining estrogen levels can lead to symptoms like hot flashes and mood swings. Certain foods can help counteract this decline:

• Phytoestrogen-Rich Foods: Plant compounds that mimic estrogen and may help alleviate menopausal symptoms.

  • Soy Products: Tofu, tempeh, soy milk, and edamame.

  • Flaxseeds: Rich in lignans, a type of phytoestrogen.

  • Sesame Seeds: Another good source of lignans.

  • Legumes: Chickpeas, lentils, and beans.

  • Fruits & Vegetables: Broccoli, cauliflower, Brussels sprouts, spinach, berries, apricots, and dates.

Foods to Boost Progesterone:

Progesterone levels also drop during menopause, leading to sleep disturbances, anxiety, and irregular periods (before menopause). These foods can support natural progesterone production:

• Magnesium-Rich Foods: Magnesium supports progesterone production and overall hormone balance.

  • Dark Leafy Greens: Spinach, kale, Swiss chard.

  • Nuts & Seeds: Almonds, pumpkin seeds, sunflower seeds.

  • Avocados: Rich in magnesium and healthy fats.

• Zinc-Rich Foods: Zinc helps the pituitary gland produce progesterone.

  • Pumpkin Seeds, Chickpeas, Shellfish (like oysters), and Crab.

• Healthy Fats: Progesterone production requires adequate healthy fats.

  • Olive Oil, Coconut Oil, Fatty Fish (like salmon), and Avocados.

• Vitamin B6-Rich Foods: Supports the body's ability to produce progesterone.

  • Bananas, Chicken, Turkey, Potatoes, and Tuna.

2. Supplements to Support Estrogen and Progesterone During Menopause

Estrogen-Supporting Supplements:

• Black Cohosh: A well-known herb for managing menopausal symptoms like hot flashes, as it mimics estrogen in the body.

• Red Clover: Contains phytoestrogens that can help balance estrogen levels.

• Dong Quai: A traditional herb used to manage estrogen-related symptoms during menopause.

• Maca Root: An adaptogen that helps regulate hormone levels, including estrogen, and boosts energy.

Progesterone-Boosting Supplements:

• Chasteberry (Vitex agnus-castus): Helps stimulate the body's natural progesterone production, which can alleviate symptoms like mood swings and sleep disturbances.

• Evening Primrose Oil: Contains GLA, which may reduce menopausal symptoms linked to low progesterone.

• Wild Yam: Often used in natural progesterone creams due to its progesterone-like compounds.

Other Key Supplements:

• Magnesium: Helps alleviate menopause-related symptoms like insomnia, muscle cramps, and anxiety, while also supporting hormone balance.

• Vitamin B6: Supports progesterone production and can reduce mood swings and irritability during menopause.

• Zinc: Important for progesterone production and immune health.

• Vitamin D: Crucial for hormone production, bone health, and mood regulation.

3. Lifestyle Changes for Hormonal Balance During Menopause

Stress Management:

High stress can raise cortisol levels, which negatively impacts progesterone production and can worsen menopausal symptoms. Implement these stress-reducing techniques:

• Meditation and Mindfulness: These practices can lower cortisol, which helps with hormone regulation and mental well-being.

• Yoga and Deep Breathing: These activities can reduce stress, improve flexibility, and support hormonal health.

• Quality Sleep: Hormonal fluctuations during menopause can disrupt sleep. Aim for 7-9 hours of sleep to support hormone production, especially progesterone.

Exercise:

Moderate, regular exercise can be particularly helpful during menopause:

• Walking, Swimming, Yoga, and Strength Training: These activities help improve overall hormone balance, reduce stress, and maintain a healthy weight. They may also help reduce the risk of heart disease and osteoporosis, which increase after menopause.

• Avoid Over-Exercising: Too much intense exercise can lower estrogen levels further, especially in postmenopausal women.

4. Hormonal Therapies for Menopausal Symptoms

Bioidentical Hormone Replacement Therapy (BHRT):

If you’re experiencing severe hormonal imbalances, you may want to discuss bioidentical hormone replacement therapy (BHRT) with your healthcare provider. BHRT uses hormones chemically identical to those your body produces to restore estrogen and progesterone levels, which can ease menopausal symptoms like hot flashes, night sweats, and mood swings.

Progesterone Creams:

Natural progesterone creams derived from wild yam or other sources can help balance progesterone levels when applied topically, potentially easing symptoms like anxiety and sleep issues.

5. Herbal Teas for Menopausal Support

• Raspberry Leaf Tea: Supports reproductive health and can help balance hormones, including progesterone.

• Licorice Root Tea: Has mild estrogenic effects but should be used with caution, as it can raise blood pressure.

• Fenugreek Tea: Contains phytoestrogens that can help boost estrogen levels.

6. Improve Gut Health During Menopause

Gut health plays a crucial role in metabolizing estrogen. A balanced gut microbiome can help manage hormone levels and improve overall health during menopause. To support gut health:

• Probiotics: Found in yogurt, kefir, or probiotic supplements, they help maintain a healthy balance of gut bacteria.

• Prebiotics: Found in foods like garlic, onions, bananas, and asparagus, prebiotics feed healthy gut bacteria.

7. Maintain a Healthy Weight

Maintaining a healthy weight is important during menopause, as estrogen is stored in fat cells. Too much body fat can lead to estrogen dominance, while too little can exacerbate estrogen deficiency. A balanced diet and regular exercise help regulate weight and support hormone balance.

Summary of Menopausal Support Strategies:

• Diet: Include phytoestrogens, magnesium, zinc, and B6-rich foods to support hormone levels.

• Supplements: Consider black cohosh, chasteberry, evening primrose oil, and magnesium.

• Lifestyle: Focus on stress reduction, moderate exercise, and good sleep hygiene.

• Herbal Support: Incorporate teas like raspberry leaf or licorice root for hormone balance.

• Gut Health: Support gut health with prebiotics and probiotics.

It’s essential to consult with a healthcare provider before beginning any new supplements or hormone therapies, especially during menopause, to ensure they are safe and appropriate for your individual needs.

Take care,

Sophia