As we celebrate Women's Month, it's essential to highlight a crucial aspect of women's health: the role hormones play in our every day experiences, from our thoughts to our feelings to our physical health and wellness. Whether going through puberty, pregnancy, post natal or already transitioning through peri-menopause, menopause, or post-menopause. This women’s journey, though often challenging, and previously a taboo subject, can be navigated with grace and strength by focusing on health and wellness, understanding hormonal changes, and adopting a holistic approach to deep self-care. For me, recently going through menopause has been a journey of self-discovery. Initially I was horrified, embarrassed and I think for many months, I was in total denial. There weren’t too many people talking about it, so I also felt very alone. I read up on every area I could find, listened to podcasts, watched talks, read books and I suppose armed myself with as much knowledge as I could to navigate through the transition as naturally as possible. And, I have to say very grateful that I took the time, energy and interest to become my own health-care provider as it armed me with the right questions to ask health care professionals and work through the transition as gracefully and as naturally I could.
I recently visited an integrative women’s health doctor who specialises in women’s hormones. She looks at all aspects (an holistic approach), and through her findings via blood tests, body density tests and urine tests, we decided I would embark on a treatment program of bio-identical hormones. From my findings, bio-identical hormones are crucial during peri-menopause, menopause, and especially post-menopause, as they help alleviate symptoms, maintain hormonal balance, and support overall well-being, providing a natural and effective alternative to synthetic hormone therapies. Bio-identical oestrogen and testosterone are applied transdermally (topically via the skin) and progesterone orally to ensure the oestrogen balance is in place. I’ve just started with this program and will definitely update you after a few months.
In this feature, I explore the role of hormones, unpack the importance of health supplements, and shout from the rooftops the benefits of self-care rituals, along with practical tools for managing stress and maintaining a balanced life.
Did you Know: Fluctuating and diminishing hormones can significantly impact anxiety and depression due to their influence on neurotransmitter function and mood regulation.
Understanding Hormonal Changes
Hormones play a pivotal role in women's health, particularly during the phases of peri-menopause, menopause, and post-menopause. These stages mark significant hormonal shifts that can affect physical, emotional, and mental well-being.
Peri-Menopause: This phase typically begins in a woman's 30s/40s and is characterised by fluctuating estrogen and progesterone levels. Symptoms may include irregular periods, headaches, aching muscles and joints, muscle cramps, hot flashes, night sweats, and dreaded mood swings.
Menopause: Defined as the cessation of menstruation for 12 consecutive months menopause marks the end of a woman's reproductive years. During this time, estrogen and progesterone levels significantly decrease, leading to symptoms such as hot flashes, sleep disturbances, vaginal dryness, urinary tract infections, skin breakouts and changes in mood.
Post-Menopause: This stage follows menopause and lasts for the rest of a woman's life. Hormonal levels stabilize at a lower level, but the risk of health issues such as osteoporosis, increased levels of cholesterol , weight gain, muscle cramps, joint and bone health issues and cardiovascular disease may increase.
The Importance of Health Supplements
To support women's health during these transitional phases, incorporating health supplements can be beneficial. Here are some key supplements to consider:
Calcium and Vitamin D: Essential for bone health, these nutrients help prevent osteoporosis and maintain bone density.
Omega-3 Fatty Acids: Found in fish oil and flax seeds, these fatty acids support heart health and can help reduce inflammation and improve mood.
B Vitamins: Important for energy production and cognitive function, B vitamins can help manage stress and support overall brain health.
Phytoestrogens: Natural compounds found in plants like soy and flaxseed, black cohosh and yam, phytoestrogens can help balance hormone levels and alleviate menopausal symptoms.
Magnesium: Known for its calming effects, magnesium can help improve sleep quality especially when taken before bed, and reduce anxiety and muscle cramps.
Embracing Self-Care Rituals
Self-care is vital for maintaining wellness and balance during all stages of life, but particularly during peri-menopause, menopause, and post-menopause. Here are some effective self-care rituals:
Mindfulness and Meditation: Practicing mindfulness and meditation can help reduce stress, improve focus, and enhance emotional well-being. Simple techniques such as deep breathing exercises or guided meditation can be easily integrated into daily routines.
Regular Exercise: Physical activity is crucial for overall health. Activities like yoga, walking, swimming, and particularly strength training can help maintain weight, improve mood, and boost energy levels.
Balanced Nutrition: Eating a nutrient-rich diet that includes plenty of fruits, vegetables, lean proteins, and whole grains can support overall health and alleviate symptoms. Reducing caffeine, alcohol, refined sugar and processed foods can also be beneficial.
Skincare Rituals: Creating skincare and beauty rituals for yourself is everything when you want to look and feel good. Opt for natural products and cosmetics that offer your skin nutritional value and not just beauty, like superfoods, omegas, vitamins and minerals all essential to maintaining healthy glowing skin. Remember your skin is the largest organ of the body and what you apply to it really matters. Natural is safest in today’s saturated beauty market. Get to know your ingredients.
Sleep Hygiene: Establishing a regular sleep schedule and creating a calming bedtime routine can improve sleep quality. Avoiding screens before bed and creating a comfortable sleep environment are essential steps.
Tools for Managing Stress and Leading a Balanced Life
Managing stress and maintaining a balanced life require the right tools and strategies.
Here are some tips to help:
Journaling: Writing down thoughts and feelings can be a powerful way to process emotions and reduce stress. It can also help identify triggers and patterns.
Time Management: Prioritising tasks and setting realistic goals can prevent overwhelm and create a sense of accomplishment. Using planners or digital apps can help stay organised.
Support Networks: Connecting with friends, family, or support groups can provide emotional support and a sense of community. Sharing experiences and seeking advice can be incredibly empowering.
-Professional Help:Consulting with holistic or integrative healthcare providers, such as gynecologists, nutritionists, or mental health professionals, can offer personalised guidance and support. But find the right one that resonates with you.
Embracing Change and Empowerment
As women navigate the journey through all stages of life, accepting and embracing change and self knowledge and self-empowerment is key. These transitional periods offer us an opportunity for self-discovery and growth.
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- Women's wellness
- Hormonal changes
- Peri-menopause
- Menopause
- Post-menopause
- Health supplements
- Self-care rituals
- Stress management
- Balanced life
- Women's health
- Bone health
- Emotional well-being
- Nutrient-rich diet
- Sleep quality
- Support networks
