7 ways to balance your hormones and boost your metabolism.
What is your biggest concern as you approach or live in midlife and menopause? I hear about a myriad of issues in my work with women: hot flashes, vaginal dryness, memory loss, brain fog, etc., etc. There are at least 60 physical and emotional body changes that can occur during menopause. A symptom that brings people so much distress during midlife is weight gain, especially that extra bit of weight around the tummy.
I understand, I get it. I remember going to bed one night then waking up the next morning feeling like there was a tire around my abdomen that I was absolutely certain was not there the day before. Well, not literally, but that’s what it felt like.
I see people for hormone balancing and overall health in midlife and beyond. Weight is a topic most people want to address. Often people inquire about hormone therapy (HT), thinking it will be the magic answer to their weight issues. While it may help, (and I am a big proponent of HT), there are many other factors that can alter metabolism and lead to weight gain as one ages.
Recently I was fortunate to listen to Dr. Deborah Matthew discuss her book, This is not normal: A busy women’s guide to the symptoms of hormone imbalance on Her Brilliant Health Revolution podcast. She summed up seven ways to improve weight concerns beyond, but including, HT. Her message was the exact one I give to my clients, so I wanted to share this information with you.
1. Reduce stress. Well, that is easy for me to say, yet an incredibly hard thing to do. Stress management is necessary for better metabolism. To put it simply, increased stress leads to an increase in the hormone cortisol. When cortisol is elevated it can cause other hormones to be imbalanced leading to trouble losing weight.
2. Avoid a low fat diet. That’s right! But understand not all fats are created equal. Stick with healthy fats like olive oil, avocado, coconut, nuts, salmon, flax seeds to name a few, and stay away from unsaturated and trans-fats. Healthy fats are necessary precursors for the development of hormones and are extremely good for you.
3. Avoid sugar. Sugar can lead to elevated insulin levels, even if you have normal blood sugar levels. Insulin, another hormone, promotes fat storage. Try to reduce starchy carbs and check for hidden sugar in products. Remember, low-fat foods are usually high in sugar to help with flavor. Learn to read food labels!
4. Prioritize sleep. This is a topic that is not so sexy or exciting to discuss, but it is crucial for your overall health. Deep sleep is vital for manufacturing hormones properly. So often people like to boast about burning the candle at both ends, working, doing, never stopping. It would be much better for your health to brag about getting at least 7-9 hours of sleep each night.
5. Diversify exercise. Movement is essential for better health. The recommendation is vigorous movement at least 30-60 minutes a day, five times a week. But what is the best form of exercise? Women need to incorporate strength and resistance training several times a week into their routines to build muscle and boost metabolism in addition to cardio and stretching. The key is to mix it up and work smarter, not harder.
6. Get a complete thyroid check-up. The thyroid is an organ in your body that regulates metabolism. The most common blood test to assess thyroid function is the thyroid-stimulating hormone (TSH). The TSH does not measure hormones directly. It is possible to have thyroid disease yet have a normal TSH. Most health care providers are trained to only check a TSH. If you have unexplained weight gain as well as other metabolic symptoms get a full thyroid workup that includes measurements of the actual hormone in your body.
7. Consider hormone therapy. It is very unfortunate that only a minority of women who would benefit from HT are offered it by their medical providers. I have heard from my clients that their providers are afraid of it, don’t understand it, and don’t feel there is enough research to support it. All I can say is that is a crying shame. The last two decades have led to tons of data to support the safety of HT in most populations and there are mainstream organizations like the North American Menopause Society that provides education to both providers and the public. Women should not have to suffer. Hormone therapy may help many feel better and remain healthier.
All people have the right to live their life to the fullest. Knowing how to take charge of your health can bring you to that goal. Metabolism does change as we age but you got this! Start by following these guidelines so you can have the health you deserve and feel your best.
Please be in touch if you have any questions or ideas for me. I look forward to hearing from you.
All my best in health and peace,
Susan
www.lifecyclewomenshealth.com
Susan Kamin is a certified nurse-midwife and a certified sexuality counselor. After many years of helping people give birth and be born, she is now providing personalized holistic well body care at Lifecycle Women's Health in Brunswick, Maine. She sees people across the lifespan with a focus on care during midlife/menopause and sexual health. She enjoys sharing her wisdom in the hopes of helping people find pleasure, knowledge, and empowerment in their bodies as they go through all of life's transitions.
