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.

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 ‘peri–menopause’ with ‘menopause’ being the time at which a women has ceased menstrual vaginal bleeding at least 12 consecutive months (average age 45–55). This is a somewhat reductionist name for this transitional life phase.

Time for a re–frame: 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–menopausal 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–menopausal experiences along with young families.

As women aware of this inevitable transition, how can we best prepare ourselves to make it as gentle as possible? It’s 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 ‘life’ 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–ranging 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.

Time for a re–frame:
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

When ovarian hormone production declines, our adrenals are ‘called upon’ for back–up support. Cortisol (nature’s alarm) may already be chronically high resulting in overburdened adrenals. High cortisol also acts to reduce oestrogen, progesterone (the ‘calming’ hormone) and testosterone levels, clearly undesirable in the context of peri–menopause.
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.
Begin taking steps to address chronic high cortisol:

It’s 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

• Balance your blood glucose levels by prioritising the consumption of high
• quality protein (plant or animal) at every meal e.g. chicken, fish, beef, eggs, organ meats, lentils, chickpeas or tempeh.
• ƒ Lean into moderate amounts of nutrient dense carbohydrates
• (quinoa, butternut pumpkin, beetroot, sweet potato, zucchini) in the week preceding your menstrual bleed.
• ƒ Prioritise your ‘sleeping window’
• – no staying up late to try to ‘carve back’ time; set yourself a ‘bedtime alarm’ for no later than 10pm and act upon it to give yourself a
• 9 hour sleeping window minimum. Make the room a dark sanctuary ideally tech–free but at least with ‘bedtime light’ settings or blue light blocking devices.
• ƒ Actively work to reduce sources of stress; this may include the evaluation of relationships, career and other life situations that are perpetually stressful or anxiety–
• ƒ Engage in mindfulness practices, breathwork, spending time in nature, yoga.
• ƒ Learn to say ‘no’ and schedule in downtime as you would with other commitments.
• ƒ Consistently staying active through walking, regular movement
• breaks to do body weight squats, short resistance training stints at home or in a class, maximise your
• ‘opportunistic exercise’ during cleaning by vacuuming with vigour!
• ƒ Unprocessed foods rich in B vitamins support your ability
• to manage stress e.g. avocados, nuts, legumes, wholegrains, eggs, asparagus, citrus fruits, meat, poultry and fish. If you are happy to consume it, animal liver is an excellent source of thiamin (B1) and folate along with many other nutrients. Leafy greens, high in magnesium compliment this.
• ƒ Regularly consume sulphur–rich foods such as broccoli sprouts, broccoli, brussel sprouts, cabbage, kale, watercress and mustard greens, onion and garlic (only if well tolerated, of course).
• Certain nutritional supplements and herbs may also be appropriate to support your individual needs as recommended by your holistic health practitioner.

Consider seeking professional support if you are feeling overwhelmed or unsure how to initiate the necessary changes to optimise your health.