Can we make going through menopause easier on us?
When we are about 40 years old we may start noticing a few changes going on with our weight, we can start feel anxious, our sleep is disrupted and the weight is shifting more to the middle. These symptoms and more can mean we are now in those peri-menopause years and I do mean years as menopause usually does not happen until about 51 for most women.
The reasons for some of our symptoms is our hormones are now fluctuating wildly up and down which can make some women totally miserable.
In Peri-menopause the ovaries make estrogenic hormones primarily Estradiol and other Androgen hormones such as testosterone and DHEA, we make both kinds.
As time goes on the ovaries are making less of all the hormones, so in a perfect scenario the adrenals will help make them, if our adrenals are not pooped out.
Our adrenals can make menopause go smoothly if they are working well, because of the ovaries slowing down in making our hormones.
We need are adrenals to be running optimally to feel our best in menopause that is ONE reason why some women can breeze through menopause and some do not do as well.
We need to really try and take care of our adrenals which is not an easy job with our environment that can disrupt the adrenals and hormones, too much exercise, high sugar, toxic chemicals and modern life.
Cortisol needs to be in the goldilocks range. Cortisol can raise blood sugar its to low as well.
Optimally you want higher cortisol in the morning, and low blood sugar and generous cortisol output.
Diet strategy that can help if your cortisol is not in the optimal ranges through our the day I have found works
In the morning for breakfast try having lower carbs and having 20-30 grams of protein with good fats and some greens/veggies.
Lunch have protein, veggies, fat and some may want a few bites of starchy carbs. But for some just veggies as your carbs can work. It depends play with it.
Dinner It is good to have your highest amount of carbs as in fibrous veggies and Starchy carbs which could be anywhere from 1/2 – 2/3 cup serving or one medium potato. The amount will depend on your body that is something I help my clients figure out.
Eating more of your STARCHY CARBS at night to help lower cortisol as it is naturally supposed to go down through out the day and be lowest at night. So we want cortisol to be low at night to help us relax, and sleep and have the body go into fat burning mode.
Don’t be afraid to have some starchy carbs at night they will help you sleep soundly and when we sleep soundly that can help us lose stubborn weight, have more energy and just not feel cranky.
SLEEP= is non-negotiable and yes I know menopause does not make that an easy task. Sleep is really the magic fat loss pill if there was one.
When we keep our cortisol in the optimal ranges throughout the day and night =less body fat, and better sleep.
We all have different tolerances and genetics, so some women might be able to have more Starchy Carbs than other women. Our genetics where we come from our ancestors is involved, as is age, activity level etc…
We do need to be our own detectives, eat more starch see how you feel…if you don’t feel good, or cant seem to lose weight then try less starchy carbs and try more good fats.
I have my starch at night now to my tolerance. I was afraid years back….
I also love miracle noodles, and brussels sprouts, and carrots they really help me sleep as well. All the fiber I guess and lots of fibrous veggies which means I’m really not low carb.
Plus try walking to lower the stress hormones NOT power walking.
WALKING, is truly amazing to do.
It is highly beneficial for your health and body to lift some weights 1-2 days a week, as we do lose muscle with age and lifting weights so good for the bones. We need good bones, as hip fractures is a killer. Resistance training has so many positive benefits, it will help with fat loss as well along with a great diet.
What I have learned and the way I turned around my health was listening hard to my body, and doing less at 60 and beyond. Always adjusting my diet and exercise as the body is constantly changing and adopting to what we do.
First I’m super excited to announce I’m launching on February 26th a FREE challenge called “Outsmart Your Menopause” a 5 day training where I’m going to help with the questions I have been asked most about our hormones and nutrition, sleeping sounder, energy, stubborn weight, exercising smarter. I will be doing a live video each day.
You can find out more about it —>> HERE . Or at above link.
Hope to see you in the challenge 🙂