Take these steps to control your hormones in perimenopause!

How to take control of your hormones and perimenopause with lifestyle

Perimenopause is getting a lot of buzz lately.  More and more people and health professionals are beginning to recognize the multitude of symptoms that can be attributed to perimenopause.  There are a TON of possible symptoms which I touched on in a previous article (read HERE).

Whether you are in your 20’s, 30’s or 40’s, if you suffer from cyclical hormonal symptoms, you are likely experiencing estrogen dominance.  Conditions like fibroids, PCOS, heavy and painful periods, weight gain in the hips and thighs, premenstrual mood changes, breast tenderness, bloating and water retention are all symptoms of estrogen dominance.  

Estrogen and progesterone are the two main hormones of the menstrual cycle.  
For many different reasons, (including genetics, stress, and lifestyle), estrogen can become elevated in relation to progesterone, resulting in a state of estrogen dominance and a rollercoaster of symptoms.

Aside from my favourite supplements for estrogen dominance, I always recommend specific lifestyle changes that can help bring your hormones back into rhythm.  

Reduce caffeine and alcohol.  Both can lead to elevated estrogen levels by putting stress on your liver.  They can also cause issues with mood balance, anxiety and insomnia.  

Increase your intake of cruciferous veggies. They contain a compound called sulphoraphane that helps to balance and detox estrogen.  Enjoy broccoli, broccoli sprouts, cabbage, brussel sprouts and cauliflower.  I enjoy growing broccoli greens at home and have gotten into the habit of picking up a weekly bag of broccoli slaw to add to salads and stir fries.  

Increase your fibre. Estrogen is detoxed through the liver and bowels and requires adequate fibre to bind and eliminate.  Without fibre, you will reabsorb estrogen back into the body. Add ground flax, pumpkin seeds or chia seeds to your smoothies, yogurt, overnight oats, homemade muffins or energy balls.  

Reduce your sugar intake.  Rollercoster insulin levels will tell your ovaries to make more testosterone and estrogen.  

Drink green tea!  EGCG, an antioxidant found in green tea helps your liver to process and detox estrogen.  EGCG has also been shown to have cancer fighting properties. 
 
Ditch plastic and synthetics.  BPA, a chemical found in some plastics, has been shown to have estrogenic properties. It is also classified as a xenoestrogen which means it can bind to estrogen receptors in the body and have estrogenic effects.  Air fresheners, dryer sheets, and synthetic scents have also been shown to have hormone disrupting effects.  Stick with unscented options and essential oils in your home.  

Exercise and sweat regularly. Research shows that regular exercise decreases estrogen, while sweating is a form of detox which will support estrogen elimination.  Use a sauna, go to hot yoga, or get your sweat on by doing your favourite physical activity at least 3 times weekly.

This is just the tip of the iceberg when it comes to the lifestyle changes that can impact your hormones.  But it’s amazing what a few simple changes can do.  If you are struggling every month, let’s connect and come up with a plan that works for you.