Navigating the Changes
Living with Joy & Vitality through Peri menopause
We had the pleasure of having Integrative Health Practitioner, Lynsey Vinen in studio who talked on identifying symptoms and the root cause of hormonal imbalances through Peri menopause.
As and integrative health practitioner, Lynsey works primarily with women in their 40's and 50's to help restore optimal function and vitality as they approach mid-life. Most often this includes combatting symptoms like chronic fatigue, anxiety, brain fog, low libido & stubborn weight (among many others). While hormones are her main focus there's a lot involved with naturally balancing a person's hormones, so Lynsey’s expertise spans across gut health, thyroid function, and even autoimmune conditions.
Lynsey’s journey into functional medicine started with a frustration in not being able to help women fully heal their bodies through conventional medicine. Intuitively, she knew there must be more that could be done to help women live healthier lives, full of joy and vitality.
At the same time, Lynsey started to experience many of her own health issues, with hormonal imbalances at the centre. Going from practitioner to practitioner searching for answers, without much progress. She wanted to feel her best again and wasn’t going to accept that this was “the norm” for women as they aged.
Lynsey gave an overview on what peri/menopause is and what we can expect in these important years leading up to menopause. She touched on diet, exercise, stress, toxins, rest, emotions, supplements and self-care, here is an over-view below:
what you might experience during menopause
Hot flashes
Weight gain
Fatigue
Hair loss
Low libido
Dryness
Bone loss
Cholesterol
Decreased muscle mass
Night sweats
Difficulty sleeping
FOODS THAT MAY REDUCE THESE SYMPTOMS
PROTEIN PROTEIN PROTEIN - Protein is necessary to maintain muscle mass which can decrease rapidly during menopause. you want to be eating at least 30g of protein per meal (3 x per day) example: organic chicken, wild caught fish, organic eggs, grass fed, beef, nuts, and seeds and also look at adding in a protein supplement like TROPEAKA to ramp up your protein intake. EG: 2 x eggs in the morning is in fact not enough protein, look at having your eggs then making your protein smoothie to get your 30grams in for that meal. TIP: Consume your protein within 30 minutes post exercise for maximum results
Other foods like dark berries, wild caught fish, chia seeds, soy beans, broccoli also are foods that may help with your symptoms.
Lynsey talked about the importance of getting your fats, proteins and carbs in a balanced diet.
FOODS TO LIMIT DURING MENOPAUSE
Spicy foods, alcohol, sugars, caffeine, fried food processed carbs - we know coffee is a big one, so even just trying to limit your coffee intake or trying not to have coffee first thing in the morning on an empty stomach can be beneficial.
movement & lifestyle tips
Lets talk movement - it is recommend to plan out 3-4 strength training sessions per week (this includes movement like reformer Pilates) this is a non negotiable to get your strength training in to help increase your muscle mass. At Pilates&Co. we offer reformer strength which is an added bonus otherwise your regular reformer class at Pilates&Co. will also count as one of your strength sessions.
On top of your strength, getting that little bit of cardio in maybe a brisk walk or jog so you can sweat it out - this helps reduce toxins in your body. A great recommendation is to get 10,000 steps in daily.
De-stress - Stress raises your stress hormone cortisol. This can create a domino effect of other hormonal imbalances. So set aside time for daily stress relief. Meditation, yoga, breath-work, and time in nature are all proven to relieve stress. Aim for at least 10-15 minutes every day. Simply taking a walk at lunch can make a big difference or with our newly added extra Stretch and relax classes these can be a great way to down regulate your system. Our online workouts at home that are now more easily accessible from our APP also include a range of breath work, stretch, and guided meditations so consider these to add this balance to your week.
Go non-toxic - Most personal care products like shampoo, deodorant, lotion, toothpaste, and cosmetics are filled with endocrine-disrupting chemicals like BPA, phthalates, parabens, and dioxins.These toxins can disrupt your hormone balance. So choose clean, non-toxic products instead. Check out the EWG's 'Skin Deep Database' if you could use some guidance.
Get a good nights sleep - Poor sleep can disrupt your hormones big time. So for healthy hormones, try optimizing your circadian rhythm. Here are 3 ways to do that: 1) Avoid blue light from cell phones and computer screens 1-2 hours before bed, 2) stick to a regular sleep schedule consistency of the time you go to sleep over the number of hours slept, 3) get morning light/sun exposure (even 5-10min can help)
Dry Brush - Dry brushing exfoliates your skin and reduces the appearance of cellulite. But it also stimulates your lymphatic system, which helps your body remove wastes and toxins. the lymphatic system gets sluggish, it can lead to a build-up of oestrogen. always brush towards the heart.
Stay hydrated - Drinking plenty of water helps your body detox excess hormones. Without enough water, all that fibre will just sit inside you. So aim to drink at approximately 1/3 your bodyweight in water every day. For example, if you weigh 73kg, your water goal would be 2.15L a day. Loading you water drinking 15-30min before movement 500ml (Pilates classes, walking and exercise etc) is most effective on actually hydrating at the cellular level.
Eat fibre - Fibre keeps you pooping so you can flush out excess hormones. If you're not pooping regularly these hormones can get reabsorbed and throw off your hormone balance. So how much fibre is enough? Women should aim for at least 25 g of a day, while men should aim for 38 g. High-fibre foods include raspberries, pears, apples, sweet potatoes, legumes, and avocado.... however you need your water consumption to match. If your hydration intake above does not support your Fibre intake you will not be balance and this will affect your bodies ability to process the Fibre
LINKS
Tropeaka protein - we sell a range in studio for your convenience and we are happy to provide you a sample. if you wish to research further look here- https://tropeaka.com.au/
Protein guide sheet by Lynsey - LINK HERE
Recipe guide by Lynsey - LINK HERE
Special offer for Pilates&Co members ONLY: is 1 x hair Tissue Mineral Analysis (HTMA) and a 60 minute lab review once results back. Includes nutrients and dietary support at a discounted rate.
Feel free to get in touch info@lynseyvinenhormonehealth.com for any booking or consultation questions & costs.
Get started on the journey to wellness - 𝑳𝒚𝒏𝒔𝒆𝒚 𝑪𝒍𝒂𝒊𝒓𝒆 𝑽𝒊𝒏𝒆𝒏 Integrative Health Practitioner
SUMMARY
To see best results from your Pilates (and other exercise) you need to nailing ALL these lifestyle tips. If you are not eating enough protein don't expect your results to change. Supplement with powders are time efficient for post workout 30min window and super effective.
Pilates which is Strength training or known as resistance training is most effective for hormone balance at this time of your life. Doing a concentrated heavy Strength Pilates class that we now offer at Pilates & Co is something you should do once per week as a minimum plus your other sessions.
Trial and error. We are not equal beings, and different things will work for each of us. Be prepared to try to changes for a concerted effort and review how your feel. ie if a Protein supplement doesn't feel good for you, simply try another brand/composition ie whey vs plant based etc rather than discounting Protein.
