Navigating menopause hormone chaos.

Photograph: Copyright: By GaudiLab / Envato Elements

Navigating this chaos has been a transformative journey for me.

The catalyst for a leap forward in my challenging menopause journey was understanding how hormones interact with stress – namely adrenaline, insulin and cortisol which play a huge role in the quality of your menopause journey.

My aim was to address and tame rampant menopause symptoms. I succeeded!

I now want to share my story to help women’s health in menopause and give a brief overview of how I managed symptoms by focussing on stress, the hormones that drive it and how I gained menopause relief after understanding their intricate dance!

The knowledge helped me to manage challenges I faced during my early menopause years, especially when it came to stubborn belly fat and my eventual decision to move off hormone replacement therapy (HRT).

My HRT journey is for another day and another blog. So, today, let's dive into the practical steps I've taken to positively influence hormonal dynamics and alleviate distressing symptoms associated with menopause.

Ready? Lets go..

Understanding the Hormonal Challenge: Unmasking Stress, Adrenaline, and Cortisol

Here’s what my research, discussions with medical and non medical health care professions and my own experience and study revealed about menopause, how to manage menopause and obtain menopause relief:

Photograph: Copyright: By delyulion / Envato Elements

The Stress Paradox:

Menopause symptoms are made worse by stress. Research confirms this.

Stress, a natural response to challenges, triggers the release of adrenaline and cortisol. While these hormones are essential for immediate action, prolonged or chronic stress can create a hormonal imbalance.

The body interprets stress as a signal to store energy, primarily around the abdominal area, leading to an increased risk of belly fat accumulation.

Which isn’t healthy for us.

For instance, excess belly fat, especially visceral fat (fat around internal organs), is linked to an increased risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and certain cancers.

But the risk I wanted to bring to your attention is that belly fat can exacerbate certain menopausal symptoms, such as hot flashes and night sweats.

I can vouch for this.

As my belly fat reduced so did my hot flashes as I was coming off HRT! So managing weight, including abdominal fat, can really and positively influence the severity of these symptoms.

Interconnected Symptoms

Adrenaline, the swift superhero of stress response, boosts heart rate, increases blood flow, and sharpens alertness. However, heightened adrenaline responses, especially during menopause, can contribute to symptoms like hot flashes. The increased sensitivity to stress may increase intensity and frequency of these episodes, creating an additional challenge for menopausal women.

I find this all the time. I am off HRT but one of the triggers for hot flashes – not while on HRT – is a full bladder. I don’t need to run to the toilet but if I sit and work or wait too long before going to the bathroom to empty things out, my body gives me a hot flash – no sweating just a hot flash as if to remind me what’s important!

So take care and pay attention. Your body does become more sensitive when menopause arrives – adjusting takes a bit of getting used to but once you do it really is being back in control, finally, whether on medication or not.

Cortisol and Fat Connection:

Have you ever noticed if you are happy you lose weight.

For some of us this is true.

When the body is under stress it tends to hold onto things - liquid. Fat.

Cortisol, known as the stress hormone, plays an important strategic role in providing the body with steady energy during prolonged stress. While this is a good thing and beneficial response by the body, persistently high levels of cortisol can lead to a condition known as insulin resistance.

This resistance, in turn, promotes fat storage, particularly around the abdomen—a common concern for us menopausal women. The crazy, intricate dance between cortisol and insulin is shown to be the main contributor to the deposit of stubborn belly fat.

So herein lies the key to ridding ourselves of belly fat – the dreaded badge of honor for many of us in menopause.

I’m sure you know what I mean?!

Ready to find out how to get rid of belly fat? I was so up for it, I bet you are to!

The Wonder of Ketones and Intermittent Fasting

Photograph: Copyright: EvgeniyaPorechenskaya / Envato Elements

Without doubt, going on an intermittent fast – starting with 12/12 – that is 12 hours fasting and 12 hours as a so called ‘eating window’, where I ate 3 meals.

No snacking in between meals (this is important to stop insulin spiking as it tells the body to start digesting). Then slowly moved to 16/8 and now I am consistently on 18/6 has changed my life. 90% of my belly fat has dissolved.

Coupled with healthy eating – I avoid certain foods (eg white sugar stuff) and eat plenty of other foods (good fats, protein, low carbs, loads of fibre).

Try intermittent fasting. You do it naturally every night you sleep – most of us get atleast 7-8 hours sleep so add 4-5 hours more when you wake up before you eat (tea and coffee and water are allowed.

Surprisingly so is cream but not milk. Again because cream does not wake up your insulin hormone but milk does. Go figure!)

Photograph: Copyright: Yulia_Panova / Envato Elements

Immediate Action for Me: Embracing Stress Management Techniques

Incorporating stress-management techniques into my daily routine has become my go-to strategy.

Without doubt, daily meditation (mindfulness practices), daily physical activity – walking and alternate this with weight bearing exercise and some light aerobic, and finally and a biggy, prioritizing sleep.

These three are my powerful tools in this managing menopause to maximise how I feel and my sense of thriving and optimism.

The impact on hormonal balance and my own symptom relief has been profound and I would say more important than medication (when I took HRT) and supplements.

Secret Menopause Relief Formula:

Although all are important, I have found if you take care of your sleep, exercise, diet, calm and mindfulness, these have much more impact on stress than does supplements, and when I was on HRT, even HRT in the latter stages before I ‘rolled off’ it.

Photograph: Copyright: By seventyfourimages/ Envato Elements

Amazing, right?! It certainly felt like it for me.

Stress Management Through Mindfulness Practices:

Embracing mindfulness practices, such as meditation or deep breathing, has provided me with a pillars to a beautiful sanctuary while being part of life’s busy pace.

Mindfulness (or in my case, meditation) not only help me relax but also contribute to lowering cortisol levels, which, in turn, supports better blood sugar regulation, emotional wellbeing, minimises hot flashes (really!) and helps keep belly fat at bay.

I cannot emphasize enough that stress management is best achieved through: mindfulness practices, good sleep, good diet and exercise and engaging your brain! Supplements are also very helpful, of course.

And if you choose, prescription medication can be part of this routine.

Physical Activity - Stress-Busting & Insulin Calming:

Physical Activity as a Stress-Busting Ritual:

Incorporating regular physical activity tailored to my preferences has been a game-changer for me.

Whether it's a brisk walk in nature, weight-bearing exercises at home or the gym, or an invigorating uphill walk on the treadmill, the magic lies in the endorphin release. Endorphins, often referred to as the body's natural mood lifters, are neurotransmitters that act as stress relievers.

PS - I was an avid middle distance runner for a few years.

And while running isnt usually recommended as exercise for women in menopause (the stress of the pounding on the body increases inflammation.

Certainly thats what I’ve found for my body anyhow), yet I still miss running so I still do some intermittent training - fast 10-20 second sprints on the treatmill - I love it and it helps lung capacity.

Photograph: Copyright: BLACKDAY/ Envato Elements

When I engage in these activities, my body releases endorphins, which bind to receptors in the brain, reducing the perception of pain and triggering a positive feeling.

This endorphin release not only combats stress but also contributes to an enhanced overall sense of well-being.

Now, connecting the dots to insulin management – the heightened physical activity plays a crucial role. Endorphins, in addition to their mood-enhancing properties, help in regulating insulin levels.

The importance of calming Insulin

The improved insulin sensitivity* resulting from regular physical activity helps the body utilize glucose more efficiently.

This, in turn, prevents excessive insulin production, reducing the likelihood of insulin resistance and the associated fat storage, particularly around the abdomen.

So, not only do endorphins make me feel great, but they also actively contribute to managing insulin levels, curbing belly fat, and promoting a healthier metabolic balance.

*PS - improved insulin sensitivity refers to the body's ability to respond more effectively to insulin.

What is Insulin - it is a hormone produced by the pancreas that plays a crucial role in regulating blood sugar (glucose) levels.

When cells in the body become more sensitive to insulin, they can more efficiently absorb glucose from the bloodstream.

This is going to blow your mind…my own research reviews some interesting stuff. As always, make sure you do your own research to satisfy yourself and your questions.

What I found was that, in a state of improved insulin sensitivity there is:

Efficient Glucose Uptake: Your cells (you have about 40 trillion cells in your body by the way!) take up glucose from the blood more effectively, helping to maintain stable blood sugar levels. Thats why keto and fasting combined are so effective, they both lower insulin!

Reduced Insulin Production: The pancreas doesn't need to produce as much insulin to achieve the same glucose uptake. This is really beneficial because prolonged elevated insulin levels can contribute to various health issues as we know like Type 2 Diabetes.

Lower Risk of Insulin Resistance: Improved sensitivity reduces the risk of insulin resistance, a condition where cells don't respond well to insulin, leading to elevated blood sugar levels and potential long-term health problems, including weight gain.

Better Metabolic Balance: Enhanced insulin sensitivity contributes to a healthier metabolic balance, helping in weight management (again!) and reducing the risk of metabolic disorders.

In the context of the discussion on menopause and belly fat, improved insulin sensitivity is really important because it helps prevent excessive fat storage, especially around the our belly area.

Sufficient Sleep for Hormonal Harmony:

Prioritizing sufficient sleep has been non-negotiable!

Quality sleep is crucial for hormonal balance, helping in stress reduction - it can even help regulate appetite hormones.

Photograph: Copyright: By javi_indy / Envato Elements

This simple yet incredibly effective step has really and positively impacted my insulin sensitivity and helped my weight management, stress levels and overall sense of well being.

The key point to remember is sufficient sleep doesnt mean quantity - it is about quality sleep.

Quality sleep means: experiencing deep, uninterrupted rest during the night, allowing your body (and you!) to wake up feeling refreshed, alert, and ready to tackle the day ahead.

I cannot stress (!) how important good sleep is. It is a key and important secret to a thriving menopause journey. It really is!

Empowerment Through Dietary Choices

Understanding the hormonal tango doesn't stop at stress management. Dietary choices play a pivotal role, and I've found success in adopting a ketogenic diet combined with intermittent fasting.

Its popular and for good reason – simply it works – not only in terms of helping with overall body fat (although in menopause its about health and strength more than being skinny (my generation in Australia all wanted to look like the gifl in the skinny milk ad in 1981!)

Ketogenic Diet and Insulin Regulation:

The ketogenic diet, rich in healthy fats, medium proteins, loads of fibre and low in carbohydrates, has been a key player in reducing my insulin levels and helping clean up my fatty liver.

Photograph: Copyright: NatashaBreen/ Envato Elements

By totally embracing this approach, I've witnessed a significant reduction in belly fat. Studies have shown that ketogenic diets can effectively improve insulin sensitivity and contribute to weight loss.

I am living proof!

More on Intermittent Fasting for Accelerated Results:

Combining the ketogenic diet with intermittent fasting has been a powerful combo for me.

And it was loads easier than I thought possible.

I don’t like the feeling of hungry. I get hangry – hungry brings on irritability.

BUT….

Photograph: Copyright: Yulia_Panova / Envato Elements

Once I shifted int ketosis (basically your body eats body fat instead of sugar), I could then start intermittent fasting every day.

You just don’t feel as hungry! The key is to start keto and intermittent fasting S L O W L Y!

I was doubtful, sceptical and worried about intermittent fasting – I love my safety net of 3 meals a day. The truth is, however when you start keto, you realize you don’t need to eat as much. Its all been a bit of big white lie that we need 3 meals a day.

I’ve proven it for myself and found research to back it up. Of course, there are plenty still wedded to the tradition food pyramid – I will it to you to decide of course.

Intermittent fasting cycles, where I incorporate periods of eating and fasting, really do enhance insulin sensitivity.

I’ve settled into an 18/6 routine. And regularly do 3 day fasts to stimulate new stem cell growth and get deeper into autophagy. Both are totally driven by the body and only require us to step out of the body’s way by not eating.

72 hour fast are easy when you get used to intermittent fasting. You are not that hungry and can control any hunger pangs when you realize they are the brain, trained to eat 3 meals a day – which we don’t need – it’s a socialized thing to eat 3 times a day -

My journey through menopause has become palpably smoother and I feel more confident and in control with the results I have achieved for my health and well being.

I became armed with knowledge and wanted to share it with you here in this blog. I hope it has given you another perspective and real life story to contemplate as you decide your journey through menopause.

By navigating hormonal dynamics through stress management and adopting a tailored diet, exercise and calmness routine, I've witnessed great results.

The tango of stress, insulin, and belly fat can be mastered – I’m proof of that!

PS - Like this Blog? MORE HERE

DISCLAIMER: This blog is not intended to provide assessment, diagnosis, treatment, or medical advice; it also does not constitute provision of healthcare services. The content provided in this blog is for informational and educational purposes only. Please consult with a physician or healthcare professional regarding any medical or mental health-related diagnosis or treatment. No information in this blog should ever be considered as a substitute for advice from a healthcare professional. The author of this blog shall bear no liability for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this blog

#Menopause symptoms, #Hormone replacement therapy (HRT), #Menopause remedies, #Perimenopause, #Hot flashes, #Menopause treatment, #Menopause relief, #Women's menopause health, #Managing menopause, #Menopause lifestyle