Hi Everyone! Let’s talk about hormones, PMS, pre-menopausal, and menopausal symptoms – and how we can ease them. As women, most of us can agree and relate that none of these are pleasant. And I know, because I’ve personally been through all of these! We can feel irritable, sluggish, moody, bloated and get an array of food cravings. While there is no cure for symptoms, my nutritional and exercise solutions may help. Give these a try if you are experiencing any of the above, and pass along to any friends going through these hormonal changes – we are all in this together!
1. Keep a balanced diet by eating complex carbs, a moderate amount of lean protein, legumes, and dairy. Try to have a good carb – like vegetables, whole grains or fruit – along with a protein at every meal!
2. Exercise regularly to help keep your body fit and your mind right. Exercise may decrease symptoms of stress, moodiness and depression, because of the rise of endorphins (the body’s feel-good hormones) it causes. Also, regular cardio exercise helps to decrease fluid retention and reduce the risk of many conditions – especially as we age. Start your free trial of my LifeFit 360 Plan if you aren’t already a member, for all my exercise workouts!
3. Alcohol can exacerbate your symptoms by impairing the function of glands that release your hormones. Your blood sugar level can be disrupted when consuming alcohol by interfering with all three sources of glucose and and the hormones that regulate glucose level. Our bodies make several hormones that are necessary for bone health – these hormones can be altered when drinking too much alcohol and can cause calcium deficiency which eventually lead to larger problems.
4. Too much caffeine can stress out your adrenal glands, which could lead to an increase in the production of cortisol – your bodies stress hormone. Try switching to caffeine-free tea or green tea, which has less caffeine and tends to not have the side effects of coffee.
5. Reduce sodium and salt in your diet. Sodium can cause you to retain fluid which leads to bloating, edema, and maybe even weight gain. Reducing sodium can ease these symptoms. I have a low-sodium balanced eating plan included in my 10-Week Plan, see if it’s right for you.
6. Try a natural diuretic. Add just a splash of lemon juice in your water or some parsley to your morning smoothie. Both are natural diuretics.
7. Eat more often. If you experience fatigue, dizziness or sometimes feel shaky during PMS or Pre-Menopause, you might have low blood sugar. Consider eating six small mini-meals that are rich in complex carbs and protein and low in simple sugars, rather than the standard three meals a day.
Give these tips a try to help alleviate any symptoms you might have and balance your hormones – they helped me so much! Goodbye cramps, bloated tummies and poor sleep! And if you need some help putting together a balanced diet or some positive motivation to exercise regularly, join my LiFit 360 10-Week Whole Body Plan. My goal is to help you learn how to eat right, get regular exercise, and stay motivated to keep it up!
Let’s get fitter, together – inside and out,