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With the change in season, you might be feeling more sluggish, moody or have gained a bit of weight, and you’ve blamed it on the weather.
But these could all be subtle clues that your hormones aren’t playing ball.
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While hormones tend to make us think of premenstrual syndrome (PMS) or menopause, there are a number of these powerful chemicals that run riot through the body, delivering instructions on when to eat, move, sleep and more. It’s only when they go off-track, because of factors such as stress, poor diet and sleep, that symptoms can set in – low energy, extra weight and dull skin, to name just a few.
Occasionally, a hormone imbalance may require medical treatment, and it’s best to see a GP if your symptoms are persistent.
But what can you do yourself?
Gail Madalena, a registered nutritional therapist, reveals how you can help reset your hormones in as little as two weeks.
Menopause symptoms
Hot flushes, mood swings, poor sleep and anxiety, along with other menopause symptoms, can creep in from your early 40s.
Menopause is defined as when periods have been absent for a full year, while the lead-up is known as perimenopause.
During this time symptoms also include irregular periods, reduced sex drive, weight gain, vaginal dryness and recurrent UTIs. “In menopause, your levels of oestrogen dramatically decline.
However, in perimenopause, oestrogen is still very much up and down, potentially leaving you on an emotional rollercoaster,” says Gail.
THE RESET:
Phytoestrogens can be helpful.
“These are natural food compounds that mimic the composition of oestrogen,” explains Gail.
Try flax seeds on your cereal, tofu, onions, beans and plums.
She adds: “Omega-3 is also beneficial for brain health and cognition in menopause. Incorporating oily fish, nuts, seeds and oils on a regular basis is advised.
“On the flip side, avoid foods that can trigger hot sweats, such as caffeine, alcohol, high sugar and spicy foods.”
A magnesium supplement may help with sleep, and ashwagandha could ease anxiety levels.
Feeling bloated
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Slimming down may be easier than you think if your “weight gain” is caused by bloating.
Gail says: “Bloating is a common side effect of fluctuating hormones,” namely progesterone, a female sex hormone, and cortisol, the stress hormone.
“Digestive discomfort is most prevalent in the second half of the menstrual cycle [just before your period] when progesterone increases.”
You may experience constipation, bloating and gas. Chronically high stress can lead to a “cortisol belly” and a bloated face.
THE RESET:
“Nourishing your gut lining can dramatically reduce bloating and pain,” says Gail. Focus on gut health, enjoy a diverse diet of fruits and vegetables and aim for 30g of fibre each day.
Oats, grains, beans, lentils and seeds are good sources.
Caffeine, alcohol, fizzy drinks, sugar and white processed carbs, such as bread and pasta, as well as eating fast, may exacerbate bloating.
Meanwhile, take breaks from your day to de-stress and breathe slowly, which can help lower cortisol levels in the body.
Tired all the time
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Studies show that poor sleep can deregulate appetite hormones, resulting in more calorific food choices.*
“Factors that can affect sleep include eating late at night, information overload via screens and no regular bedtime routine,” says Gail.
“All these disturb the natural circadian rhythm, meaning the balance between cortisol, serotonin and sleep-hormone melatonin is out of sync.”
The result is a cycle of late nights, slow mornings and sluggishness.
THE RESET:
Make a to-do list for the next day to clear your head, aim to eat your last meal two hours before going to bed so you are not digesting once you hit the sack, and make sure you wind down before bed with a bath, reading a book or listening to calming music.
Regulating your blood-sugar levels throughout the day will help prevent you reaching for sugary snacks to keep your energy up.
Gail says: “Don’t let it dip too low by skipping meals, for example, or get too high by eating big portions.”
Snack on protein-rich foods that sustain you, such as Greek yoghurt, protein balls or boiled eggs.
See a GP if you have persistent fatigue, as there are other causes, such as a vitamin B deficiency.
Low mood
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“As well as working on general hormone balance, a goal to improve your mood would be to boost production of the feel-good hormone serotonin,” says Gail.
Low serotonin, which is also a brain neurotransmitter, is linked to depression. If you’re feeling consistently low for more than two weeks, visit your GP.
THE RESET:
Exercise and sleep are natural mood boosters. Getting enough exposure to daylight helps regulate your sleep.
So cycle to work or jump off the bus a stop early to get the benefits of a wander outside.
If you’re dropping the kids off at school, park the car a bit further away and factor in a short walk together, or simply have your morning coffee by a window to get daylight exposure as early in the day as possible.
“Increase your intake of tryptophan-rich food, such as turkey, chicken and milk,” Gail adds.
The amino acid may help your body make serotonin. Caring for your gut is also wise, as serotonin is also made here, so consider taking a probiotic supplement.
Unhealthy hair, skin and nails
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The state of your skin, hair and nails can be a reflection of what is happening internally. “Acne and breakouts are often associated with poor gut health,” Gail explains.
As are conditions including eczema – some women report flare-ups in the week before their period, during pregnancy or in menopause.
“Brittle nails and dull, breakable hair can suggest nutrient deficiencies or an underactive thyroid,” Gail adds.
The thyroid is a neck gland and the hormones it produces control metabolism, skin, bones, heart rate and fertility.
THE RESET:
Foods that contain the B vitamin biotin, such as eggs, legumes, nuts, avocados and sweet potatoes, can help with strong nails and hair.
“Support thyroid function with selenium and iodine-rich foods, including seaweed, shellfish and Brazil nuts, and add more collagen into your diet or take supplements,” says Gail.
“Try bone broth, chicken, fish, eggs and sardines.” Dandelion supplements may also soothe skin redness and reduce swelling.
Emotional rollercoaster
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Tears, anger and irritability are just some of the symptoms that come with PMS.
“Noticeable PMS can be an indication that the balance between oestrogen and progesterone is out of sync, usually with oestrogen being dominant,” says Gail.
“Symptoms are mood swings, fatigue, cravings, acne and cramping.”
the reset Cravings for sugar and refined carbs might be high.
“Ultra-processed foods, such as white bread, biscuits and most packaged foods, will increase inflammatory markers in the body, worsening energy levels, increasing your perception of pain and irritating the digestive system,” says Gail.
“Aim to eat three main meals a day. Fill half your plate with fruit and vegetables, one quarter with protein, one quarter with complex carbs (the wholegrain type) and a tablespoon of healthy fats.”
It might be tough, but self-care and good sleep should take priority. Gail says: “Regular workouts can boost feel-good endorphins, while daily mindfulness practice helps you deal with emotions.”
