Many of the women I work with are struggling with a cluster of symptoms related to hormones, weight, mood, less muscle mass, anxiety, joint pain, constipation, no motivation, burn out, irregular cycles, feeling emotional, cravings increase, can’t sleep … and that their body is changing rapidly.
They do their blood work and their hormones are off… DHEA, testosterone, progesterone, oestrogen, some insulin resistance is showing too – and you can tell that there are in fact so many changes occurring which explains many of the symptoms they are experiencing.
I truly wish people would educate more women in their 30’s to prepare and understand these changes so that it doesn’t hit them as hard in their 40’s.
What to Expect Physically
Usually, when a woman is in her 40’s she enters what is known as the peri-menopausal phase, during which she has menstrual cycles when ovulation doesn’t occur even though menstruation appears normal.
This is then followed by irregular menstrual periods and some symptoms associated with the menopause.
Then when she is in her 50’s, her periods will stop completely and after a year, she is then in full menopause.
Hormone Changes
Oestrogen is one of the main female sex hormones along with progesterone. These hormones begin to decline because they are no longer needed to prepare the womb lining for pregnancy. As oestrogen levels fall, the menstrual flow becomes lighter and often irregular, until eventually it stops altogether.
Progesterone is oestrogen’s alter ego and the two need to be kept in the right balance.
Too much oestrogen relative to progesterone is called oestrogen dominance which can result in too many growth signals to cells of the breast and womb, raising the risk of cancer. Consequently, many women in their 40’s, although low in oestrogen, are in a state of oestrogen dominance because their progesterone levels are even lower.
Symptoms of oestrogen dominance can include:
- Water retention
- Breast tenderness
- Mood swings
- Weight gain around the hips and thighs
- Depression
- Loss of libido
- Intense cravings
When you don’t have enough progesterone, life feels intense/off a struggle. The symptoms of progesterone deficiency overlap these above, and also include:
- Insomnia
- irregular periods or cycles becoming more frequent as you age
- lower body temperature
- Stronger PMS symptoms and menstrual cramps
- Infertility
- Miscarriages
- Night sweats
- Inability to sleep
- Heavy periods
- Hormonal migraines
- Bloating and feeling of fullness
- Varicose veins
- You bruise easily
- Brain fog, cognitive decline
- Ovarian cysts, breast cysts, or endometrial cysts (polyps)
Starting sometime in the early forties, thyroid function starts to decline and this can show up as:
- Weight gain
- Fatigue
- Cranky mood
- Dry hair and skin
- Hair loss
Emotions in Your 40’s
Perimenopause and menopause is rough on many women. It feels as if your youth is being taken away and that your sense of self is changing. You look back and think could I have done more, been more, lived more? You become overly emotional and reflective too.
Many women get prescribed anti-depressants /anti-anxiety and sleeping pills – instead of checking their hormone levels and cortisol to deal with the hormonal chaos, and these things often can make one feel worse as always we need to address the root cause.
We live in a world where we always need to be ON, available, achieving, doing, in perfect shape, as youthful as possible. We cannot live in this state and thrive. It is truly something to consider when it comes to your sense of self and how you deal with your life.
We need to let go of these perfectionist standards and be more ourselves. Your body is always listening so ensure you look and speak kindly to yourself, most of our stress usually comes from a place of not having enough, not being good enough, not doing enough. Let that sh*t go.
YOU are not doomed to perpetual imbalance and roller coaster emotions. You can regain your sense of self, your mood can improve, your energy and hormones can be balanced but you cannot get away with poor lifestyle choices, how you eat, sleep, your exposure to environmental toxins, how you manage your stress levels —- all need to be managed in order to restore balance. Don’t feel helpless but rather get educated and empowered.
When you understand these factors, you’ll see how natural solutions can rebalance your hormones, your state of mind, your ability to handle life better.
My Recommended 40’s Toolkit
Firstly, this IS an opportunity to really optimise your health, all the times you didn’t focus or invest enough in yourself, placing yourself as a priority is an essential component of getting your body back into balance. No shame, no guilt.
In a nutshell, knowledge is power and then this is what I recommend focusing on.
- Eating the best quality nutrition. Maintain a whole food, fibre rich diet made up of mostly vegetables and organic grass fed animal proteins, some natural whole fruits and good fats.
- Go grain-free. Gluten intolerance is a very real problem that doesn’t just affect people with celiac disease. It’s been linked to oestrogen imbalances, menstrual disorders and diminished ovarian reserve.
- Focus on supporting these particular nutrients:
- Chasteberry – Verdent Vitex: It is thought to increase the release of luteinizing hormone from the pituitary, which nudges the ovary to release more progesterone. It’s been shown in multiple randomized trials to lessen premenstrual syndrome, premenstrual dysphoric disorder, improve fertility, reduce cyclic breast pain, and regulate menstrual cycles. If you combine with St. John’s Wort is very effective at improving mood in perimenopause. Researchers found that the combination of herbs was more effective than placebo for perimenopause-related PMS symptoms, particularly anxiety. St. John’s Wort alone can also reduces hot flashes and increase sexual satisfaction in women.
- Saffron: Research published in the Journal of Menopausal Medicine found that perimenopausal women who took saffron extract twice a day for 12 weeks reported a reduction in their hormonal symptoms. Studies also show that it can alleviate menopausal symptoms during the menopausal transition and in a 6-week study on post-menopausal women with hot flushes, it was associated with reductions in hot flushes and depression.
- Berberine: When it comes to weight loss, or preventing weight gain, in perimenopausal women, the issue is blood sugar and keeping insulin levels in the optimal zone. Whether women are at a healthy weight or overweight, blood sugar rises with age. Berberine has been shown to lower cholesterol, normalizes serum glucose, and assists with weight loss
- Sulforaphane: Broccoli sprouts contain high levels of sulforaphane, which is one of the most potent antioxidants and detoxifiers known. Adding sulforaphane each day will help reset oestrogen and lower your risk of cancer.
- Maca: This powerful herb helps with a variety of issues associated with hormonal imbalance, such as menstrual irregularities, fertility, menopause symptoms, and impotence. It increases estradiol in menopausal women and helps with insomnia, depression, memory, concentration, energy, hot flashes, and vaginal dryness, as well as improved body mass index and bone density.
- Ashwaghanda & Magnesium: To support deep quality sleep. It is my ultimate sleep combo, I also love adding apigenin, a chamomile extract.
- Omega 3: Taking added Omega 3 reduces symptoms of depression and anxiety, and supports memory.
- Acupuncture is excellent for night sweats
- Paced breathing cuts flashes by 44%. Breathe deeply twenty minutes twice per day with a five-second inhale, a ten-second hold, and a five-second exhale.
- Remove endocrine disruptors
- Take care of your insulin and cortisol levels
- Manage your stress
- Take care of YOU
- Invest heavily in your sleep
- Lift heavy weights regularly
This is an affirmation to say to yourself throughout the day, ‘I am worthy of having a healthy body’.
Much love Vanessa xx
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