Hormone changes in your 40s
The female body seems to be ever changing and going through different seasons of life. And this makes a lot of sense. Let’s consider the fact that there are hormonal swings on a monthly basis and hormones change in different decades of your life.
Perimenopause may begin in your mid 40s. During this time, hormone levels of estrogen and progesterone start to shift.
Because of the hormonal fluctuations at this time in life, you might notice that your body doesn’t respond to the same types of foods, exercise or lifestyle habits from your past.
So let’s look at some facts to better understand how and why it is important to nourish your body during this season of life.
-Insulin regulation is key:
Fluctuating levels of estrogen and eventually declining levels of estrogen can become a risk factor for metabolic dysfunction. This is because estrogen supports insulin sensitivity and blood sugar regulation.
-Changes in progesterone are happening:
While hormones may begin to shift during this time, declining progesterone may impact things like mood and even the ability to sleep. If your mood is off or you aren’t sleeping well, this can have its own impact on diet and food choices. Think about when you’re stressed and overtired.
Are you craving a salad and baked chicken? Probably not! More like sugar, caffeine and salty foods. Through mood changes and lack of sleep – our stress hormone starts to kick in. And can contribute to food cravings aka not so friendly hormone foods.
-Shifts in muscle mass:
As estrogen starts to decline, muscle mass can decrease. Declining muscle mass does have an impact on metabolic health.
Five Key Takeaways:
1.Find consistency with habits:
yo-yo dieting or habits are a thing of the past. Making small changes and showing up consistently for yourself is key at this time
2. Power up with protein rich meals:
be sure to add sources of protein at every meal. Typically about 3 ounces or the size of your palm is a good rule of thumb. Clean protein sources like organic poultry, wild caught fish and grass-fed, grass-finished meat are good go-to options.
3. Watch the sugar:
Because of the changes in metabolism and increased risk of issues with insulin regulation, it is important to watch the sugar. This goes beyond candy or soda. Sugar is sneaky! Opt for complex carbohydrate choices like legumes and starchy veggies.
Try to reduce the snack foods and grain based products (think cookies, crackers, pasta, bagels, cereal, pancakes).
Life is about balance! Remember WHY you are making these changes and if you really want something “taste test” with a few bites.
4. Choose daily movement and natural sunlight exposure:
Moving our bodies and getting outside can be beneficial for so many things! Including our circadian rhythm, mood, hormones, sleep and more.
5. Breathe deep and often:
How stressed are you really? Stress never helps any situation. In fact, even eating while stressed out can impair nutrient absorption.
Use stress management tools to help keep stress hormones at bay. Deep breathing, meditation or mindful activities can be accessible and really supportive!
(use this short breath and stretching video here!)
*This content is from the opinion of The Healing Roots, Nutrition Services, LLC doing business as Women’s Nutrition Clinic and is for educational purposes only. It is not intended to provide medical advice or to take the place of treatment or medical advice from a doctor. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither The Healing Roots, Nutrition Services, LLC doing business as Women’s Nutrition Clinic nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content and all medical decisions that are made after reviewing this content is at the viewer’s own risk. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program. All content posted belongs to The Healing Roots, Nutrition Services, LLC doing business as Women’s Nutrition Clinic and are protected by copyright laws. You are not permitted to copy or distribute this content without The Healing Roots, Nutrition Services, LLC’s permission. Enjoy the information & thank you for viewing!