You’re committed to balancing your hormones naturally during perimenopause! Super happy about that so I want to reinforce a the top 3 ways to help balance your hormones naturally in perimenopause:
1. Weight training:
This is by far my favorite as it really does do the trick in setting us up for success!
Hormonal balance: Regular strength training can positively impact hormonal levels. Studies have found that high-volume resistance training influenced levels of dehydroepiandrosterone sulfate (DHEA-S), total testosterone, cortisol, and insulin-like growth factor 1 (IGF-1).
YES! I always discuss this with my clients that request GLP-1s, essentially we must have weight training in place first. Which is why I am not a weight loss clinic! I’m happy to prescribe and microdose GLP-1s in perimenopause to help with inflammation but I must have that commitment in place through one of my programs which include close monitoring. But that’s for another community highlight.
Bone Health: Now lets talk about beating brittle bones! An 8 month study in women over 60, working out only 2 days a week, found that the women not only built up bone mass but after 8 months they are lifting their own body weight!
They did a high-intensity resistance and impact training (HiRIT) program that significantly improved bone mineral density, physical function, and other health parameters in postmenopausal women with low bone mass. So these women already had bone health concerns, just imagine what you could do NOW to prevent and increase your bone health trajectory!
The HiRIT program consisted of the following exercises:
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- Deadlift
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- Overhead press
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- Back squat
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- Jumping chin-ups with drop landings
These exercises were performed as follows: 5 sets of 5 repetitions – At 80-85% of 1 repetition maximum – 30 minutes per session – 2 sessions per week – For 8 months (approximately 32 weeks).
Most importantly, the program was found to be safe, well-tolerated, and effective!
2. Cruciferous Vegetables: Example broccoli, spinach, brussels, cabbage, and many others. These are little green powerhouses!
Estrogen detoxification: Consuming high amounts of cruciferous vegetables can help detox excess estrogen, potentially relieving PMS symptoms and addressing estrogen dominance issues that may occur during perimenopause. Estrogen is will during early perimenopause.
Antioxidant and anti-inflammatory effects: Cruciferous vegetables contain sulforaphane, which exhibits antioxidant and anti-inflammatory properties. This can protect against cellular damage and support overall well-being during perimenopause.
Blood sugar regulation: These vegetables are naturally low in sugar and contain alpha-lipoic acid (ALA), which can help regulate blood sugar levels. We can all use this!
3. Vitamin D and the SUN! This plays a crucial role in hormonal balance during perimenopause, affecting various aspects of women’s health. Just getting 10 minutes of sun light does amazing things for our mind and bodies.
Estrogen regulation: Vitamin D may help compensate for declining estrogen levels during perimenopause. It can stimulate some of the same functions as estrogen, potentially easing the transition.
Mood stabilization: Studies have shown that vitamin D can help stabilize emotions and moods, which are often affected during perimenopause. This may be due to vitamin D’s protective effect against serotonin depletion.
Hormonal synthesis: Vitamin D regulates multiple enzymes involved in the production of steroid hormones, including sex hormones. This regulation can help maintain hormonal balance during the perimenopausal transition.
I hope these TOP 3 items inspire you to take small, actionable steps towards balancing your hormones! I know staying consistent can feel overwhelming (life gets busy, right?) but I promise it’s absolutely doable and so worth it. You’re worth it!
When you’re ready to take things to the next level and want more personalized support, guidance, and accountability, let’s chat! I offer programs designed to fit your needs and make sustainable progress towards feeling your best. Reach out, and we’ll find the perfect plan for you.
Your journey doesn’t have to be a solo mission. I’m here to help you thrive!
Citations:
https://evidencestrong.com/high-intensity-resistance-training-in-postmenopausal-women-with-low-bone-density/
https://onlinelibrary.wiley.com/doi/abs/10.1002/jbmr.3284 https://pmc.ncbi.nlm.nih.gov/articles/PMC9864448/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10559623/