Category: Women’s Health

Menopause, Women's Health

Navigating Weight Loss During Perimenopause and Menopause: A Holistic Approach

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As women embark on the transformative phases of perimenopause and menopause, understanding the intricacies of this journey is paramount. Perimenopause, usually starting in the late 30s to early 40s, signifies the transition leading up to menopause. The official declaration of menopause occurs after 12 consecutive months without a menstrual period, typically in the late 40s or early 50s. This transition is accompanied by a significant hormonal shift, notably a decline in oestrogen levels.

Understanding Perimenopause and Menopause

Perimenopause introduces hormonal fluctuations, characterized by irregular menstrual cycles and various symptoms. This phase sets the stage for the substantial decline in oestrogen, a key hormone produced by the ovaries. Oestrogen plays a crucial role in influencing metabolism and fat storage mechanisms. The reduction in oestrogen during perimenopause triggers changes in the body’s processing and storage of fat, often leading to weight-related challenges. Metabolism tends to slow down, and fat storage, especially around the abdomen, becomes more prevalent.

Hormonal Impact on Weight and Insulin Sensitivity

The decline in oestrogen levels poses a challenge to insulin sensitivity. Insulin, vital for regulating blood sugar levels and fat storage, faces obstacles in managing glucose effectively. This can contribute to weight gain during perimenopause.

In dispelling common myths surrounding weight management during perimenopause, it’s crucial to challenge misconceptions:

1. Myth 1: Weight Gain is Inevitable:

   Weight gain during perimenopause is not inevitable. A proactive approach to a healthier lifestyle, including mindful eating and regular exercise, can effectively manage and even reverse weight gain.

2. Myth 2: Nothing Can Be Done About It:

   Weight gain during perimenopause is not irreversible. Engaging in a healthy lifestyle yields positive results, showcasing the body’s resilience for adaptation and positive change.

3. Myth 3: Crash Diets Are the Solution:

   Extreme measures like crash diets are not sustainable solutions. Sustainable, long-term strategies are essential for lasting results.

4. Myth 4: Exercise Won’t Make a Difference:

   Regular physical activity is crucial for managing weight during perimenopause. Exercise maintains muscle mass, boosts metabolism, and contributes to effective weight management.

5. Myth 5: All Weight Gain is Fat:

   Recognising that weight gain may involve changes in muscle mass and distribution is essential. A holistic approach to weight management considers these nuanced changes.

Smarter Strategies for Weight Management:

In navigating weight loss during perimenopause, embracing smarter strategies becomes paramount:

1. Nutrient Timing:

   Distribute nutrient intake throughout the day for regulated blood sugar and optimised metabolism. Balanced meals with protein, healthy fats, and complex carbs provide sustained energy.

2. Resistance Training:

   Prioritise resistance training to build and maintain muscle mass, countering the natural decline in metabolism.

3. Intermittent Fasting:

   Experiment with intermittent fasting, such as the 16/8 method, to support calorie restriction and enhance insulin sensitivity.

4. Mindful Eating Practices:

   Cultivate mindful eating habits, paying attention to hunger and fullness cues for a healthy relationship with food.

5. Adaptogenic Herbs:

   Incorporate adaptogenic herbs like ashwagandha and rhodiola to help the body adapt to stress and reduce cortisol levels. (Please consult a healthcare professional when using medicinal herbs)

6. Quality Sleep:

   Prioritise 7-9 hours of quality sleep to support hormonal balance and regulate hunger hormones.

7. Hydration with a Twist:

   Stay hydrated with herbal teas like peppermint or green tea, offering both hydration and potential metabolism-boosting benefits.

8. Mind-Body Practices:

   Integrate mind-body practices such as yoga or tai chi for physical and stress management benefits.

9. Caffeine Awareness:

   Be mindful of caffeine intake, opting for green tea or limiting coffee to 1-2 cups daily to prevent hormonal imbalance.

10. Test, Don’t  Guess:

    Adopt a “test, don’t guess” approach for hormonal control. Omega 6:3 testing and HbA1c testing provide valuable insights into areas requiring attention for overall wellness.

11. Tracking and Adjusting:

    Utilise tracking tools like food diaries or fitness apps to identify patterns and make informed adjustments to your routine.

Mastering weight management during perimenopause involves a comprehensive understanding of the body’s unique needs. These strategies, embracing nutrition, exercise, mindfulness, adaptability, and informed testing, empower women to navigate this transformative journey with confidence and resilience.

Before embarking on your weight loss journey, consider joining our upcoming webinar, “Smashing Perimenopause,” at https://bit.ly/smashingperimenopause or booking a free discovery call for personalized guidance at https://bit.ly/FREENATCHAT. It’s time to take charge of your health and embrace the possibilities of positive transformations during perimenopause and menopause.

Thank you for joining us on this exploration of menopause. If you’re ready to connect with a community of resilient women embracing the journey of hormonal harmony, come join us at Hormone Harmony – Your Life Reinvented. Let’s face menopause together, celebrating increased energy, joy, and a transformed mindset. Click here to join the #MenopauseRevolution! 🌺💪 #HormoneHarmony #LifeReinvented”

Fertility, General, Women's Health

September is PCOS Awareness Month

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PCOS is a condition that 5 -10% of women of childbearing age in the Australia have, experiencing chronic symptoms including:- weight gain- hair loss- hair growing in unwanted places (chin, breasts, lower belly, etc.)- depression- irregular or absent periods- acne

PCOS is also responsible for 70% of infertility issues in women who have difficulty ovulating, as well as increased risks for prenatal problems including miscarriage and gestational diabetes in women who do become pregnant with this condition. For a subset of women, there is also an increased risk of diabetes and heart disease.

After years of working with women with PCOS, I can say there’s really no end to how this condition can impact quality of life, self-esteem, and mental health. But, in my years of working with women with PCOS, I can also say that there’s actually a lot we can do for PCOS; there is healing, there is relief, and, in my experience, there is actual reversal of the root cause.

Some top tips for the control of PCOS

Balancing blood sugar reduces inflammation and reverses the insulin resistance often driving PCOS, leading to reductions in androgens and related symptoms.

Moderate restriction of fast carbohydrates while increasing protein + healthy fats, decreases testosterone, improves insulin sensitivity, and reduces symptoms.🍴

Omega-3-rich fish at least three times a week can reduce insulin resistance + inflammation🍴

2 tbsp. of flaxseed per day to lengthen luteal phase, improve ovulation, and reduce testosterone levels.🍴

Other useful foods
Buckwheat – may be helpful in improving blood sugar balance and reducing insulin resistance.🍴

Sesame seeds – can reduce elevated androgen levels by improving DHEA-S and SHBG (sex-hormone- binding globulin) levels.🍴

Legumes (chick peas, kidney beans, and non-GMO organic soy) are a rich source of inositol

Remember!! this doesn’t have to be an all or nothing approach, you can combine these strategies with conventional therapies to create a protocol that feels right to you.

If you would like personalised support for controlling PCOS and gaining control of your life, I can design a program for you filled with diet and lifestyle changes that can help treat your underlying causes.

Fertility, Women's Health

Period Pain is NOT Normal!!

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PARENTS!!

Do you have girls suffering from period pain?

If there is one statement that I would like to educate the masses to, it would be that PERIOD PAIN IS NOT NORMAL!!

Girls and women are taught from early on, that symptoms related to their menstrual cycles are to be accepted and suffered through.

NO! NO! NO!

Mistakenly, there is the perception that girls should just tough it out, it may pass as you get older, I’ve even heard this advice being given by some GP’s.

NEVER let anyone, including a Health Professional, tell you that period pain is NORMAL.

Here’s the real deal…Your daughter should not have to miss school due to period pain or associated symptoms.

Your daughter should not have to be curled up in a ball in pain once a month

Your daughter SHOULD NEVER be fainting due to excessive blood loss.

Never just take a wait and see attitude,

Excruciating pain, excessive blood loss, wild fluctuations in mood and all the other terrible associated symptoms could affect your daughter’s future fertility and early intervention is the key to the management of the condition.

Teenagers are NOT too young to suffer from gynaecological conditions including endometriosis and adenomyosis.

I can not underestimate the importance of EARLY INTERVENTION to prevent the irreversible internal damage caused by months and months, years and years of inflammation due to gynaecological conditions.

As a naturopath with specialist training in Reproductive Medicine, and Women’s Health Medicine, I would like to say, if you consult a health professional who dismisses your concerns, please get a second, third or tenth opinion. I work with top gynaecologists, laparoscopic surgeons and reproductive medicine specialists.

STAY TUNED for an upcoming workshop on methods to TAME your PERIOD PAIN!

Fertility, Women's Health

March is Endometriosis Awareness Month

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March is Endometriosis Awareness Month and I would like to highlight this condition that affects millions of women worldwide.

One in ten women are diagnosed with endometriosis however a significant portion of women with endometriosis are asymptomatic and do not realise they have it or it has been dismissed by general practitioners or other health care practitioners. This means the statistics regarding women with this condition are massively understated.

Did you know that on average, it takes 7-10 years for a woman to receive a definitive endometriosis diagnosis?

Simple key-hole surgery is required to diagnose this condition (laparoscopy and histology), and despite some of the information out there, scans and blood tests will not provide the answer.

If you’ve been following me for a while, you know one of my “things” is the message is that

PERIOD PAIN IS NOT NORMAL!!

Here’s why….. While slight discomfort with a period may be normal, pain (especially bad period pain) is not normal and period pain can be a sign of endometriosis. Whilst the most common symptom of endometriosis is pain, it is also important to be aware that not all women with endometriosis have pain.

Here are some of the common signs of endometriosis :

Period Pain

Pain with intercourse

Ovulation pain

IBS like symptoms

Pain on bowel movement

Bleeding from the bowel

UTI like symptoms (without infection present)

Fatigue

Anxiety and mood disorders

Bloating (can be severe)- also known as endo belly

Musculoskeletal pain

Pelvic and rectal pressure feeling

Abnormal uterine bleeding (AUB)

And many others……

So what is Endometriosis?

Essentially, endometriosis is normal tissue growing in abnormal areas. It behaves very much like cancer, but it is not cancerous. Endometriosis has been found in every part of the body and it can cause damage to multiple organs if it is not managed properly. Recent research points to a genetic component of endometriosis such that if your mother or grandmother had it, you may be more likely to as well. A few misconceptions to clear up. It is driven by oestrogen, even in tiny amounts. You don’t have to be oestrogen dominant. It is also not an autoimmune condition.

Over this month I will focus on the facts of Endometriosis, the serious complications of unmanaged endometriosis and why it is imperative that you consult an expert in this condition. Having a specialist qualifications in Reproductive & Women’s Medicine, I work in conjunction with Australia’s top advanced trained excision surgeons and gynaecologist with advanced training in endometriosis. We work in collaboration to treat endometriosis in a holistic and very effective way.

Whilst all this information sounds overwhelming and depressing… there is hope and help! If you have unmanaged endometriosis or have bad period pain, contact me for a chat, so that we can discuss a pathway forward. You can not manage endometriosis by yourself and it is vitally important for your future health that you consult an expert.

Stay tuned for the next instalment,

Rochelle