Menopause is a natural phase of life that brings significant hormonal changes, typically occurring between the ages of 45 and 55. During this time, the body undergoes various transformations:
Hormonal Fluctuations: Levels of estrogen and progesterone decline, affecting many bodily functions.
Hot Flashes: A common symptom caused by changes in the body's temperature regulation.
Bone Density Loss: Reduced estrogen can lead to decreased bone density, increasing the risk of osteoporosis.
Weight Changes: Many women experience changes in body composition and metabolism, leading to weight gain.
Mood Swings: Hormonal changes can affect mood and emotional well-being.
During menopause, estrogen levels decline as the ovaries produce fewer hormones. Estrogen has several beneficial effects on lipid metabolism, including increasing levels of high-density lipoprotein (HDL) cholesterol and reducing levels of low-density lipoprotein (LDL) cholesterol. With lower estrogen levels, these lipid changes may become less favorable, leading to alterations in the lipid profile.
A lipid profile is a panel of blood tests that measure the type of fats (cholesterol) in your blood, which can help determine risk factors for developing heart conditions. Trusted Source
total cholesterol
high density lipoprotein (HDL), also known as “good cholesterol”
low density lipoprotein (LDL), also known as “bad cholesterol”
triglycerides
SO WHAT CAN WE DO ABOUT IT!??
There are a few things we can do! MOVE IT, SWEAT IT, NOURISH IT!
THINGS WE CAN DO TOGETHER! Talk about your medical history, family history, current medications, lifestyle, and dietary habits.
Five Strategies to Support Hormone Balance and Detoxification
1.The Role of Fiber in Menopause:
Fiber plays a crucial role in hormonal regulation, digestion, and detoxification during perimenopause and menopause. One of the best sources of fiber and phytoestrogens is flaxseeds, which offer multiple benefits for women's health.
Flaxseeds & Hormonal Health
Rich in Lignans (Phytoestrogens) – Flaxseeds contain high levels of lignans, plant-based compounds that help modulate estrogen metabolism and support hormonal balance. (Research)
Reduces Hot Flashes – Studies suggest that consuming 1-2 tablespoons of flaxseeds daily can help reduce the frequency and intensity of hot flashes. (Research)
Supports Heart & Gut Health – The combination of omega-3 fatty acids and fiber in flaxseeds helps lower cholesterol, reduce inflammation, and promote digestive health. (Research)
Goal: Aim for 30-35 grams of fiber per day or about 5-6 servings of fiber-rich fruits and vegetables.
2. Increase Green Tea Intake
Green tea is rich in antioxidants and phytoestrogens that support liver function and hormone metabolism.
Research-Backed Benefits:
Boosts Metabolism & Weight Management – Green tea catechins enhance fat oxidation, supporting a healthy metabolism. (Research)
Enhances Brain Function & Reduces Stress – The amino acid L-theanine promotes relaxation and cognitive clarity. (Research)
Supports Bone Health – Polyphenols in green tea help preserve bone density. (Research)
Reduces Heart Disease Risk – Green tea helps lower LDL cholesterol and supports vascular health. (Research)
How to Incorporate:
Drink 2–3 cups per day for optimal benefits.
Add a squeeze of lemon to enhance antioxidant absorption.
Opt for matcha for a more concentrated dose of catechins.
3. Align with Your Circadian Rhythm & Detoxify Naturally
Regulate Sleep & Wake Cycles – Rising with the sun and sleeping with the moon helps regulate melatonin and cortisol, which influence overall hormone balance.
Engage in Sweating Activities – Exercise, sauna therapy, and movement-based practices like yoga and breath work enhance detoxification through the skin.
Stay Hydrated – Drinking adequate water supports kidney function, a key organ in hormone metabolism and toxin elimination.
Daily Goal: Aim for at least 8-10 glasses of water per day and engage in daily movement to encourage lymphatic circulation.
4. Manage Stress & Prioritize Rest
Chronic stress can disrupt hormone balance and slow detoxification pathways. Implementing stress management techniques can enhance well-being and reduce perimenopausal symptoms.
Effective Stress Management Practices:
Gentle movement – Yoga, Tai Chi, or walking in nature.
Breathwork & Meditation – Reduces cortisol levels and supports the nervous system
Music & Guided Imagery – Activates relaxation and emotional balance.
Quality Sleep – Establish a nighttime routine to improve deep sleep and recovery.
During perimenopause and menopause, hormonal changes can impact metabolism and well-being. Improving detoxification pathways Sweating, Peeing and Pooping, help maintaining hormonal balance through diet and lifestyle changes can alleviate symptoms and promote long-term health.
LIPIDS BREAKDOWN; FIBER, FIBER, FIBER
Maintaining a healthy lipid profile is essential for heart health. One way to do that is by increasing your fiber intake. Fiber can help lower cholesterol levels, improve digestion, and contribute to overall well-being. In this blog, we'll explore the importance of fiber in your diet and share a few delicious gluten-free and dairy-free recipes to help you get started on your heart-healthy journey. Listen to your body Not everyone's constitution can handle increased fiber move slowly.
Fiber-Rich/ food & Recipes:
1/2 cup of raspberries 4 grams
1 cup broccoli 5 grams
1 cup of black beans 15 grams
1-ounce almonds 3.5 grams
1 slice of rye bread 2 grams
1 Tablespoon Ground Flax 2.8 grams
Chia Seed Pudding
Roasted Veggie Salad:
Ingredients:
- Assorted vegetables (e.g., broccoli, bell peppers, zucchini)
- Avocado Oil
- Salt and pepper to taste
- 1 can of chickpeas (rinsed and drained)
- Lemon tahini dressing (combine lemon juice, tahini, garlic, and water)
- Instructions:
Toss vegetables and chickpeas with olive oil, salt, and pepper.
Roast in the oven until tender.
Drizzle with lemon tahini dressing before serving.
GET THE SCOOP!!! If you need Supplement information always check with your PRIMARY CARE DOCTOR!
I also recommend this great listen or read!
Reference's:
2022 The Institute for Functional Medicine Version
Ramdath, D. D., Padhi, E. M., Sarfaraz, S., Renwick, S., & Duncan, A. M. (2017). Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. Nutrients, 9(4), 324. https://doi.org/10.3390/nu9040324
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