sweats. Our serotonin levels are affected by the continuous fluctuation of estradiol, resulting in the changes in our sleep and moments of anger that flush through us. As perimenopause continues, eventually estradiol production drops, and we then enter menopause.
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www.dochincheydmd.com Progesterone
Along with estrogen, progesterone is produced by the ovaries. It not only helps with conception and maintaining a healthy pregnancy, but it is responsible for regulat- ing the menstrual cycle and playing a role in our sex drive as well. Naturally, as our menstrual cycle fluctuates, the amount of progesterone that our bodies produce changes; in other words, the less we ovu- late, the less progesterone is produced.
Now that we have a snapshot of the
hormones involved, what can we do to support ourselves through this normal life transition? Due to the hormonal fluctua- tions and the symptoms that accompany them, perimenopause can be quite a vul- nerable time. The good news is, there are ways we can help ourselves feel better.
Balancing Hormones Naturally
Many lifestyle changes can be made to help keep our hormones more balanced during perimenopause.
• Avoid simple carbohydrates and re- fined sugars; decrease alcohol intake.
• Consume a more plant-based diet rich in antioxidants and phytochemical. I highly recommend cruciferous vegeta- bles, such as broccoli and kale, which have cancer-protective benefits and, due to their sulforaphane content, help guard against cardiovascular disease.
• Add high-quality, healthy sources of fats to your diet. These include avoca- dos, coconut oil, nuts, and seeds.
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• Avoid exposure to endocrine disrup- tors, which are commonly found in plastics, cosmetics, household clean- ers, and pesticides.
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• Focus on self-care and manage stress. There are many ways you can manage your stress and at the same time bal- ance your hormones. Regular exercise and meditation are two scientifically proven, highly effective ways to bal- ance not only our female hormones, but our stress hormones as well. Creating routines focusing on self-care, walks, Epsom salt baths, and quiet time to yourself are very beneficial to your mind–body well-being. Con- sider adaptogens such as maca and
shatavari, which help with both stress hormones and female hormones.
• Maintain a healthy microbiome. There are countless studies about how our gut health correlates with our diges- tive health, mental health, aging, and more. In terms of the gut–hormone connection, the gut microbiome is one of the principal regulators of circu- lating estrogen. A group of healthy enteric bacteria within the gut, called the estrobolome, is responsible for metabolizing and modulating circulat- ing estrogen. The estrobolome, along with the rest of our microbiome, af- fects the levels of estrogen within our bodies, which in turn play a role in our hormonal health and mood.
• Support your liver. The liver is a key player in detoxification and metabo- lizing hormones. Addressing nutrient deficiencies, along with methylation and digestive issues, is vital to the health and proper functioning of the liver. Milk thistle, artichoke, and NAC are a few supplements that help sup- port liver function.
• Consider gentle herbs to help manage symptoms associated with perimeno- pause. Herbs such as passionflower, ashwagandha, and chasteberry are very helpful. My patients especially love tulsi, also known as holy basil, which can simply be consumed as a tea.
When you are going through any hor- monal concerns or changes in your health, it is important to evaluate your nutrient and microbiome status, not just your hormones. Everything within our bodies is con- nected and works together. If you are going through perimenopause, remember—you are not alone. Perimenopause is a normal part of life that women go through, and we are all here to support one another.
Dr. Veena Verma-Dzik, ND, FIAMA, is a board-certified naturopathic physician and certified medical acupunctur- ist who is highly experienced in treating acute and chronic
health conditions. Some of her specialties include women’s health, ADD/ADHD, GI conditions, MTHFR, Lyme disease and co-infections, mood imbalances, allergies, fatigue, and hormonal imbalances. Each patient she sees receives personalized, individual care involving research-based treatments and therapies from her own clinical experience and success.
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