{"id":8864,"date":"2025-02-11T01:52:29","date_gmt":"2025-02-10T14:52:29","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/?p=8864"},"modified":"2025-01-17T01:52:52","modified_gmt":"2025-01-16T14:52:52","slug":"navigating-peri-menopause-lifestyle-changes-hormones-stress","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/navigating-peri-menopause-lifestyle-changes-hormones-stress\/","title":{"rendered":"Navigating Peri-Menopause: Lifestyle Changes to Balance Hormones and Reduce Stress"},"content":{"rendered":"\n

by dr Carly Walker\u2013Smith, grounded health narara<\/strong><\/p>\n\n\n\n

When we engage in inspired action based on knowledge, this is what truly equals power. Taking action can be challenging, particularly when it comes to our health. In a storm of interwoven factors (modern diet, sedentary lifestyles, stress, poor sleeping habits, environmental toxins), we have an evolutionary mismatch leading to a less than harmonious balance of hormones.<\/p>\n\n\n\n

Women are experiencing associated changes of natural hormonal decline earlier and in some cases more abruptly and intensely. For many, hormone imbalances have permeated their entire menstruating\/reproductive years preventing them from recognising what optimal vitality should feel like. Sometime after 35 we may begin this hormonal decline of \u2018peri\u2013menopause\u2019 with \u2018menopause\u2019 being the time at which a women has ceased menstrual vaginal bleeding at least 12 consecutive months (average age 45\u201355). This is a somewhat reductionist name for this transitional life phase.<\/p>\n\n\n\n

Time for a re\u2013frame: menopause can be viewed as a rite of passage; rather than entering with trepidation; we can pass through to meet our new self with curiosity. A time for renewal, to shed what no longer serves you literally and metaphorically. Outside our Western culture, many post\u2013menopausal women are respected members of the community revered for their wisdom. When stories are shared of their menopausal challenges these can be viewed as teachable, valuable lessons. If we seek to mute our experiences, we may miss these opportunities; having said that we also need to be able to function, particularly as many women are now having children later in life and are often simultaneously nurturing their peri\u2013menopausal experiences along with young families.<\/p>\n\n\n\n

As women aware of this inevitable transition, how can we best prepare ourselves to make it as gentle as possible? It\u2019s never too late to make changes to health practices, the earlier we start the better to enable us to meet our peak state of hormonal decline at our peak state of health. Our female sex hormones; oestrogens (there are 3 forms), progesterone and testosterone could more accurately be referred to as \u2018life\u2019 hormones due to the fact that there are receptors throughout the body which regulate every organ system in some way. Too little or too much can lead to a domino effect of imbalances. The effects are wide\u2013ranging and can place us at a higher risk of osteoporosis, cardiovascular disease, dementia, depression and anxiety; all of which may be mitigated through a dedicated path of lifestyle changes.<\/p>\n\n\n\n

When ovarian hormone production declines, our adrenals are \u2018called upon\u2019 for back\u2013up support. Cortisol (nature\u2019s alarm) may already be chronically high resulting in overburdened adrenals. High cortisol also acts to reduce oestrogen, progesterone (the \u2018calming\u2019 hormone) and testosterone levels, clearly undesirable in the context of peri\u2013menopause.<\/p>\n\n\n\n

High cortisol might look like: feeling simultaneously tired and wired, constantly rushing, difficulty winding down for bedtime, disrupted\/restless sleep, worrying excessively, sugar cravings, high blood pressure and\/or a rapid resting heart rate, high fasting blood glucose, indigestion, reflux or irregular menstrual cycles.<\/p>\n\n\n\n

Begin taking steps to address chronic high cortisol:<\/p>\n\n\n\n