Today, let’s delve into the world of hormones and how you can achieve balance in your 50s.

But first, let me introduce you to Jane. Jane is a vibrant 54-year-old woman I’ve had the privilege of working with recently.   Jane has always been dedicated to her family and is passionate about health and wellness. However, like many women entering their 50s, Jane found herself struggling with hormonal imbalances.

How Jane Was Affected

When Jane first came to me, she was experiencing a range of symptoms that had begun to interfere with her daily life. Her energy levels were low, and she felt a sense of constant fatigue. She had started to notice more severe hot flushes, night sweats, and occasional mood swings. Her periods had become irregular and sometimes skipped altogether, and she was experiencing weight gain around her midsection.

Jane was also dealing with brain fog, which made it difficult for her to concentrate and remember things. Jane has always dreamt of taking on new challenges, from volunteering more extensively to starting her own consulting business. However, her recent health issues have been a significant roadblock. She felt emotionally drained and struggled with feelings of anxiety and sadness. Her libido had decreased, and she was finding it challenging to maintain a positive outlook on life.

How Jane Felt

Jane felt as though her life was in a state of disarray. She was overwhelmed by the physical and emotional symptoms of menopause and worried about how these changes would affect her long-term health and well-being. She had heard about the challenges of menopause and was determined to find a natural way to manage her symptoms.

Initially, Jane sought advice from her GP, who recommended hormone replacement therapy (HRT) and antidepressants. Frustrated with these options and eager to avoid synthetic solutions, Jane was searching for a natural approach to help her regain her quality of life and feel normal again.

My Approach with Jane

I assured Jane that many women experience similar challenges during their 50s and there are effective natural methods to regain balance. Menopause is not a disease that needs to be cured. It is a natural transition  in the body that can be managed successfully.

This transition can begin as early as 10 years before the last period a woman experiences. This 10 year time frame is called peri-menopause. Menopause itself is the moment in time when a woman has had 12 months with no period. Once a woman reaches menopause, it is unlikely she will have another period. And if menstrual bleeding is experienced in the post-menopausal phase, it is essential for this to be assessed by a gynecologist.

I explained to Jane that it is possible to ease the natural transition through peri-menopause, stop or reduce menopausal symptoms and improve quality of life with preventative healthcare, lifestyle changes and natural medicines.

Here’s a step-by-step approach that has helped many women like Jane manage their menopausal symptoms and improve their overall quality of life. This method is known as The Menopause Breakthrough Method, and it is designed to support women through menopause and beyond.

Book a Consultation with Naturopath Emma Stimpson

Step 1: Start Charting Your Symptoms with a Menopause Symptom Diary

The first step in our approach was to have Jane begin charting her symptoms using a Menopause Symptom Diary. This tool helps to track the severity and frequency of symptoms such as hot flashes, mood swings, and sleep disturbances. By documenting her experiences, Jane could identify patterns and measure the impact of various interventions over time.

While it might seem like a simple step, keeping a symptom diary is crucial. It allows you to see how changes in diet, lifestyle, and supplements are affecting your symptoms. If needed, it provides valuable information for practitioners to tailor a more effective treatment plan.

Step 2: Identify Your Hormonal Profile through Testing

To address Jane’s unique needs, we conducted comprehensive hormone testing. Understanding her specific hormonal profile was essential in crafting an individualized plan. We used a combination of saliva and blood tests to assess levels of key hormones. This testing helps to pinpoint any imbalances and guide the selection of appropriate treatments.

Saliva Hormone Test

Now we get technical. Saliva hormone testing can identify imbalances between hormones that cause aggravating symptoms. Hormones including testosterone, progesterone, estrogen (E1, E2 and E3), our stress hormones (cortisol and DHEA) and our sleep hormone (melatonin) can be measured this way. Saliva is an excellent way to measure these hormones as it reflects the biologically active component of hormones in your body. This contrasts with blood samples, which measure the total levels of hormones in the bloodstream.

The timing of the collection of a saliva sample can be easily controlled. The day and time you need to collect your saliva sample varies from woman to woman. If you still have a regular menstrual cycle, it is best to collect your saliva sample on Day 21 of the cycle. (Remember that Day 1 of your cycle is the first day of your last period). If you do not have a regular menstrual cycle, the sample can be collected on any day.

Blood Test

Some hormones must be checked through a blood test. This includes the hormones Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH). The balance between these hormones can provide an indicator of menopause.

Thyroid function will also need to be assessed through a blood test. Peri-menopause is a common type for thyroid disorders to onset. Symptoms of thyroid dysfunction can be similar to symptoms of menopause so this is an important time to asses thyroid function.

Thyroid stimulating hormone (TSH) is the most common thyroid hormone checked through blood work. But this is not the only thyroid hormone and it is important to avoid relying only on this test to assess thyroid function. It is preferable to also test the other thyroid hormones (FT3, FT4, and reverse T3) as well as the thyroid auto-antibodies to get the true picture of how your thyroid is working. This will give you the best chance of identifying any imbalances in your thyroid hormone production.   Imbalances in thyroid hormone production may be disrupting the rest of your hormones and causing fatigue, weight gain, period problems, mood changes or brain fog.

If your goal is to balance your hormones naturally, you must know which lifestyle changes and natural medicines target your unique hormonal profile. If complete hormone testing identifies your hormonal profile is optimal, it is important that you seek further information and guidance from your healthcare practitioner to find out what is causing your symptoms.

We have the skills and knowledge necessary to interpret your test results and get you on the path to improvement quickly and safely. Working together as a team gives you the best chance to optimise your health and balance your hormones.

Step 3: Use Food as Medicine to Optimize Nutrition

Diet plays a significant role in managing menopausal symptoms. We focused on incorporating nutrient-dense foods that support hormonal health, cardiovascular health, bone density and mental health. Here are some dietary tips Jane followed:

• Fresh, Whole Foods

Prioritize fresh, organic produce to reduce exposure to harmful chemicals and support overall health. Incorporate foods that are good sources of calcium and Vitamin D to reduce risk factors for osteoporosis.

• Protein-Rich Foods

Include sources like lean meats, fish, legumes, and nuts to maintain stable blood sugar levels and support metabolism.

• Vegetables and Fruits

Aim for a variety of colorful vegetables and fruits, which are rich in phytonutrients and antioxidants.

• Healthy Fats

Incorporate sources like avocados, nuts, and seeds to support hormone production and reduce inflammation.

Step 4: Gut Repair and Detoxification

A healthy gut is essential for hormonal balance and an easier transition through peri-menopause and menopause. We focused on enhancing Jane’s gut health through probiotics, fermented foods, and a diet high in fiber. Cruciferous vegetables like broccoli and kale were included to support liver detoxification pathways, which help metabolize hormones effectively.

Book a Consultation with Naturopath Emma Stimpson

Step 5: Support Your Body’s Stress Response

Stress can significantly impact hormonal balance. We worked on strategies to manage stress, including mindfulness practices, regular exercise, and relaxation techniques. Adapting stress management techniques helped Jane improve her mood and reduce symptoms related to hormonal imbalances.

A Strong Link Between Stress and Peri-Menopausal Symptoms.

The brain is an important target for stress hormones. So it is not surprising that many of the symptoms women seek help for when they are peri-menopausal are neurological. This includes depression, anxiety, insomnia, poor concentration and hot flushes. Since hot flushes occur when increasing stress hormones and declining estrogen, testosterone and endorphins collectively act on the hypothalamus to lower the body’s temperature thermostat.

Registering this lowered set point triggers sudden heat loss via vasodilation and sweating. This is followed by feeling colder than usual, often many times daily. If you want to stop your hot flushes and night sweats, along with soothing irritability and improving mental focus, it is extremely important to support your body’s stress response.

Herbal medicine may help rebalance specific types of stress patterns and therefore help to support positive stress management.

Here are Some Examples of Herbal Medicines that May Enhance Your Ability to Cope with Stress

Eleutherococcus senticosus, Scutellaria lateriflora and Bacopa monniera may work in synergy if you are prone to worrying and withdrawing when stressed. This non-stimulating formula supports emotional resilience in sensitive people. It also encourages relieving anxiety and worry while improving mental clarity and boosting your ability to cope with stress.

Rehmannia glutinosa, Withania somnifera, Avena sativa and Glycyrrhiza glabra have traditionally been used as mental and physical tonics. Furthermore may help if you become lethargic, depressed and mentally or physically exhausted when stressed. This combination may provide you with energy and improved mental function.

Zizyphus, Valeriana officinalis and Passiflora incarnata are herbs traditionally used to relieve symptoms of insomnia, unrest and muscular tension. These herbs are often used if you are anxious, irritable, frustrated and impatient under stress. It may help you if you have a short fuse when you are stressed. If you react to stress in an irate manner and have a fierce temper, this herbal formula may help you sleep more restfully and respond to stress in a calmer manner.
As well as these natural medicines, here are some handy solutions to help you deal with stress.

Top Seven Stress Busters

1. Take time out

We all need time to ourselves to help our bodies recover from stress. Hobbies or activities that help you switch off from your worries and be in the present moment are very helpful. Some people love knitting, others love watching the sunset or playing with their pets. Do more of what works for you.

2. Exercise

Many studies suggest that regular exercise can help reduce stress levels. Vigorous cardiovascular-style exercise that gets you huffing and puffing is key. It will help your body burn up and metabolise stress hormones like cortisol (around twenty minutes most days will have this effect). Just make sure you don’t over exercise. Excessive exercise is a stressor that can disrupt your hormonal balance.

3. Relax with Bodywork

Indulge in a massage, reflexology or some other blissful treatment.

You deserve it! These treatments can help to induce the relaxation response in your body and balance your stress hormone production.

4. Use Positive Visualisation and Meditation Techniques

Positive visualisation can help to lower your stress response. Think of something that makes you feel stressed and visualise yourself in that situation feeling very calm and able to cope. Meditation techniques, yoga and breathing techniques can all help to induce the relaxation response in your body.

5. Counselling

If you have active stress within your life currently, consider counselling to assist you in changing your mindset or dealing with the stressor more effectively.

6. Aromatherapy

Vaporise some essential oils such as lavender, geranium and chamomile. Not only do they smell great but they can assist with relaxation.

Step 6: Reduce Environmental Triggers

Jane was advised to minimize exposure to xenoestrogens—synthetic chemicals that can disrupt hormonal balance. We discussed practical steps like choosing natural personal care products, reducing plastic use, and avoiding processed foods to lower her exposure to these environmental triggers.

Step 7: Wellness for Life

Menopause is a natural phase of life, and finding a balance is key to maintaining wellness. By adopting these strategies, Jane was able to navigate this transition with greater ease and improve her quality of life. It’s essential to continue focusing on holistic health practices to support long-term well-being.

Jane’s journey to balance her hormones naturally has been empowering. Through understanding her symptoms and following a tailored, natural approach, she has begun to reclaim her energy, mood stability, and overall well-being. If you’re in your 50s and experiencing similar challenges, remember that a natural path to hormonal balance is not only possible but can lead to vibrant health and renewed vitality.

Conclusion

Managing hormonal changes in your 50s can be challenging, but with the right approach, it’s possible to regain balance and vitality. If you’re experiencing similar symptoms, remember that natural solutions are available and can make a significant difference in how you feel. Embrace these steps and take control of your health to thrive during this transformative stage of life.

Yours in Health,

 

 

Book a Consultation with Naturopath Emma Stimpson