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Guest blog: What does perimenopause feel like?

March 19, 2019 By Nicki Williams

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Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones!

Latest posts by Nicki Williams (see all)

Guest blog: What does perimenopause feel like? - March 19, 2019
Guest Blog: 10 things you need to know about your hormones - March 28, 2018

There’s so much attention (deservedly) on the menopause right now, which is great news for all women needing support. But menopause is still regarded as something that happens in your fifties, and you may not realise that you are actually in the middle of ‘peri-menopause’. So what does peri-menopause feel like, and how do you know when you’re in it?

Read on to find out what you need to know.

What is peri-menopause?

The peri-menopause is regarded as the transition between your reproductive years and post-menopause, which officially happens a year after your final period.

Symptoms can include fatigue, mood swings, irregular or heavy/painful periods, brain fog, poor sleep, weight gain, hot flushes, night sweats, depression, anxiety, hair-loss, joint pain, low libido, vaginal dryness…..and the list goes on!

Are you in it?

If you’re over 35 and you have symptoms (and periods), then yes! Many Doctors will tell you you’re too young. Or you may get your FSH or LH levels tested. But all those results will tell you is that the brain is pumping out a constant message for hormones to be produced because you are under-producing.

That’s the nature of peri-menopause – that test is just telling you what you already know! It’s much more useful to get your actual hormones measured.

What are the drivers of peri-menopause?

Age! After 35 your eggs are starting to run out, and ovulation can be more erratic. This affects the production of oestrogen and progesterone. Both hormones are starting a long slow decline towards final menopause, but on the way they can fluctuate wildly, and this can feel like a mood swing roller coaster!
Stress– any kind of stress on the body can be a major disruptor to your peri-menopause journey. Cortisol can not only have an impact on your energy, mood, brain function and metabolism, but it can also suppress your thyroid and sex hormones, making your symptoms even worse.
Thyroid – the impact of stress, a poor diet, gut health or environmental toxins can take a toll on your thyroid hormones and crash your metabolism, leaving you exhausted, sluggish, foggy and achey. And that extra weight isn’t going anywhere soon.
Diet – your hormones need a whole load of different nutrients from your diet to work properly. If you’re not packing in the protein, healthy fats and tons of veggies, then you’re likely going to be missing a few. And if you’re eating too many carbs or you’re stressed out, then you might be on the blood sugar roller coaster, increasing your insulin and messing with your other hormones.
Toxins – Endocrine Disrupting Chemicals (EDC’s) can mimic or alter hormones, especially oestrogen, and impair mitochondrial function (your energy battery cells).
Medications– certain medications can disrupt your hormones, including the Birth Control Pill, HRT, steroids and anti depressants
Liver overload – if the liver is struggling to process and eliminate toxins, alcohol, caffeine or drugs, then hormone metabolism can be affected
Gut health– if your gut is not working optimally, certain hormones might not be metabolised or converted properly. Inflammation in the gut caused by food sensitivities or underlying infections can also spread to the neighbouring areas and disrupt hormone function.

What you can do

Obviously there are medical options – Hormone replacement therapy (HRT) or other medications are often used to treat symptoms.

However, if you don’t want to take HRT, or can’t take it for any reason, or even if you are taking it, implementing the right diet and lifestyle foundations is going to be beneficial not just for your hormones but for your future health.

Here are 7 steps you can take to support yourself to thrive through peri-menopause, whether or not you choose to use HRT.

1. Diet

Balancing blood sugar is a priority as it helps to sustain energy levels, balance moods, improve cognitive function and lose excess weight.

2. Include phytoestrogens

Making sure you have plenty of phytoestrogens in the diet (eg flaxseeds and fermented soy) can help to balance oestrogen levels and reduce incidences of hot flushes and night sweats. Ensuring enough protein, healthy fats and phytonutrients are in the diet to support thyroid and cellular health is very important.

3. Support gut and liver

Cruciferous vegetables help to support your liver detoxification pathways and oestrogen clearance. Hydration helps to keep the bowels moving, while reducing alcohol and caffeine can support the liver and gut. Including probiotic foods (live yoghurt, sauerkraut, kefir, kombucha) can help to support the microbiome (your good bugs!) and digestive function.

4. Minimise exposure to EDC’s

Eat organic where possible to avoid pesticide exposure. Swap BPA plastics to glass or stainless steel. Avoid products containing phthalates (eg synthetic fragrance in personal and household products).

5. Activity

Increasing NEAT movement (Non-Exercise Activity Thermogenesis) helps to reduce sedentary behaviour and increase metabolism. Avoiding over-exercising is as important to not increase stress on the body.

6. De-stress and sleep

Managing stress through mindfulness or other relaxation techniques can have a huge impact on symptoms. Improving sleep quality through dietary changes, stress management techniques and sleep hygiene routines can be very helpful.

7. Get appropriate tests carried out

Whether through your doctor or privately, tests can be very helpful in identifying the root cause of any imbalance. We look at including thyroid, adrenals, sex hormones, blood sugar, gut health and key nutrients. If you’d like to discuss whether testing would benefit you, do contact us for a free Discovery Call.

About Nicki Williams

The chocolate, coffee and wine loving nutritionist!

After failing to find any medical help for her symptoms of exhaustion, weight gain and hormone issues herself in her early 40’s, she discovered that she could turn things around using diet, lifestyle and natural supplements.

She went on to qualify as a nutritional therapist and hormone expert, and now helps women all over the world with her online programmes, workshops and individual and group coaching.

You check out more articles like this in the brand new Happy Hormones magazine.

Guest Blog: 10 things you need to know about your hormones

March 28, 2018 By Nicki Williams

About
Latest Posts

Nicki Williams

Latest posts by Nicki Williams (see all)

Guest blog: What does perimenopause feel like? - March 19, 2019
Guest Blog: 10 things you need to know about your hormones - March 28, 2018

Are your hormones sending you on a physical and emotional roller coaster? You might not be aware how much these little chemical messengers actually rule your life.

Did you know that there are over 100 identified hormones in the body? And they aren’t just about your monthly cycle — they control your metabolism, weight, energy, mood, brain function, sleep and much more…

Hormones really do control how we look, feel, think and perform — and for something so important, we don’t know an awful lot about them.

So here are 10 of the most important things to know about your hormones;

1) Deprivation diets don’t work

Deprivation diets won’t work if your hormones are out of balance (and that’s for most women over 40!). That’s because this type of diet puts your body into stress mode — it literally thinks you are in a famine!

Once in stress mode, cortisol kicks in and tells your fat cells to hang on for dear life and shutting down your metabolism, so when you start eating normally again, guess what? Yep, even more weight goes on and here we go again…

TIP: Ditch diets for good and start nourishing your hormones instead so that they increase your metabolism and get you burning fat, not storing it.

2) Your stress hormones have priority over everything

When your body is in survival mode too often, high levels of cortisol will not only store fat (usually around your belly), but will suppress your immune system, cause digestive issues and crash your energy levels and sex drive.

TIP: Recognise your stressors (it might not be just the obvious ones) and prioritise daily stress management (deep breathing, yoga, mindfulness, music etc).

3) Peri-menopause can start at 35!

Some women sail through these years, but the majority will suffer with symptoms including fatigue, weight gain, mood swings, PMS, brain fog, poor sleep, low libido and hot flushes.

TIP: You are much more likely to sail through these years if you have a hormone friendly diet and lifestyle. Start now!

4) Sleep is non-negotiable

Getting less than six hours of sleep a night can seriously impact your energy, mood and waistline, as well as increase your risk of more serious health conditions as you get older.

TIP: Make sure you are prioritising a good night’s sleep — get to bed by 10.30, switch off your gadgets, keep the room pitch black and avoid caffeine/alcohol.

5) Don’t skimp on the fat

Many of your hormones are made from fat, so stay away from the skinny lattes! Eating healthy fats also helps you feel full and balance blood sugar, reducing insulin (your fat-storing hormone).

TIP: Choose avocados, nuts, seeds, olive oil, coconut oil, organic full fat dairy, grassfed meat and oily fish.

6) The gut — hormone connection

Your gut and hormones are inextricably linked! Food sensitivities or gut flora imbalances can upset the way your hormones work and reduce the absorption of the nutrients your hormones need.

TIP: Cut out any foods that you might be sensitive to (gluten, dairy, soy and corn are the big ones) and see if your symptoms improve. Get tested if you suspect any underlying infection. Eat more fermented foods (live yoghurt, sauerkraut, kefir, kombucha) to restore your good bacteria.

7) Look after your liver

If your liver is clogged up, toxins and waste can hang around longer than necessary, messing with the natural detoxification of your hormones, especially oestrogen.

If your liver is busy with that bottle of wine you had last night, it won’t be able to deal with your oestrogen, recirculating it back into your system, potentially causing PMS, bloating, headaches, mood swings and breast tenderness.

TIP: Reduce your exposure to toxins around you. Switch to more natural organic household and personal care products, avoid plastic, reduce alcohol and choose organic foods.

8) Vitamin D is your secret hormone

If you live in the UK or Northern hemisphere, you are likely to be Vitamin D deficient, as you are not going to be getting enough year round sunshine.

Vitamin D is actually a hormone, and it supports all your other hormones, as well as being a huge friend to your immune system (and an important breast cancer protector).

TIP: Get your Vitamin D levels tested and take supplements throughout the winter months.

9) Your thyroid hormones run your metabolism

If your thyroid hormones are too high, you’ll get anxious, sweaty, palpitations and weight loss. Too low and you could have fatigue, weight gain, brain fog, low mood, cold hands/feet, PMS, hair loss and a lot more!

TIP: Get your thyroid properly tested if you suspect you may be affected (contact us for info on testing). Eat coconut oil to help boost your metabolism.

10) Too much exercise can ruin your hormones

Many women think they have to do more exercise to lose weight. But too much and the wrong kind can increase cortisol, stressing out your body and actually making you hang on to fat!

TIP: Exercise smarter. Listen to your body. Take regular breaks from sitting. Walk more. Short burst (or HIIT) training can increase fat burning hormones like testosterone and growth hormone. Do yoga. Vary your routine.

Look after your hormones and notice the difference

There is a lot more to know about hormones (I’ve been studying them for over seven years!) but if you get to grips with these 10 first, you’ll start to notice a real difference.

If you’d like any help with your own hormone issues, you can download my free Hormone Balancing Guide or get in touch for a free 30 minute Discovery Call.

About Nicki Williams

The chocolate, coffee and wine loving nutritionist!

She went on to qualify as a nutritional therapist and hormone expert, and now helps women all over the world with her online programmes, workshops and individual and group coaching.

She has recently published her first book;

It’s not you, it’s your hormones; The essential guide for women over 40 to fight fat, fatigue and hormone havoc.

You can get it here on Amazon.

How to Develop a Healthy Relationship with Anger

August 20, 2015 By Joanna Martin

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Joanna Martin

Founder at One of many

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

The problem with anger

A lot of women that I talk to feel like anger itself is a problem — after all, we’re raised with the idea that “nice girls don’t get angry” or that we should sit quietly and speak when we’re spoken to, and very few of us are taught how to express our anger in a positive way.

But anger in and of itself isn’t the problem. It’s actually a great thing, because it acts as an inbuilt warning sign that something is going on that crosses a boundary, infringes on our values for ourself, or even threatens our safety. And despite what you might think, it’s not something that you can control.

Fight or flight

See, anger is largely a physiological response. As humans, when there’s danger, we have a deep seated, programmed fight or flight response. It’s very primal; it’s controlled by the amygdala, which is the reptilian part of the brain which warns the rest of the nervous system when we’re threatened.

When this happens, the nervous system releases neurotransmitters that flood the entire body, and before we’re even consciously aware of any danger, we’re in the middle of this flood of hormones that’s giving us a huge boost of energy and actually altering our consciousness.

Same system, different response

Everyone’s got the same physical system associated with anger, but the way we respond can be really different, depending on your gender, the culture you grew up in, and even how recently you’ve eaten!

Culture has a huge impact on how we deal with anger — men tend to have an easier time expressing their anger, since it’s more culturally accepted for them to be aggressive.

So while men tend to focus their anger outwards, women tend to either focus it internally, or sometimes on people who are nonthreatening, like children or a spouse instead of getting clear on what the primary source of the anger is and dealing with that. And while men usually get angry, express it, and then forget about it, women tend to feel ashamed, guilty, and resentful that they even had the angry outburst in the first place!

There are also a lot of physical factors that can make you more prone to anger. If your testosterone levels are higher than normal, if your blood sugar is off, if you’ve got low serotonin, if you’re going through menopause, or if you’re right before your period then you’ll be naturally be more irritable and likely to flare up.

Finally, and this is really important to realize, is that you can still be impacted in the present by times that you were angry in the past and weren’t able to express that properly. It’s also easy to “inherit” anger if you grew up in an atmosphere where there was a lot of anger or abuse, or if you were taught unhealthy ways to deal with your anger.

A good way to recognize when you’re being triggered by something in the past is to look at how proportionate your response is to an event. If you’re having a really disproportionate response to an event — like if you fly into a rage when you’re emptying the dishwasher and you break a cup — it’s a good bet that it’s not about the cup.

Developing a healthy relationship with anger

OK, so you know what’s going on when you’re angry and why it happens. But how can you develop a healthy relationship with your anger?

For a lot of women, our go-to response to anger is to repress it, to hide it. But this is really damaging. Hiding your anger might get it off your mental plate for a short time, but it will always come out in another form, like depression, anxiety, chronic pain, or even addiction.

Of course, I’m not saying you should go the other way and just rain explosive rage on those around you whenever you’re upset. What you need to do instead is to:

(1) Recognize that you’re in this physical state. When you start to get the symptoms, like your heart beating faster, your palms sweating, your shoulders tensing, and your breath getting short … you’re in that fight or flight state. While there may or may not be an actual threat, your body feels like there is.

If you’re in a conversation with someone else when this happens, just say,

“You know what, I just need to take a break for a moment. Can we continue this in a little while?”

Then go away for 5 – 10 minutes, and once the hormones have passed through your body, you can come back and have a rational conversation about what’s going on.

(2) Let that anger out in a safe but honest way. Now ladies, none of this thing where you calmly state what you’re angry about and think it’s done and dusted (while you’re still inwardly seething). You have to get it out! Some good ways to do this are to punch a pillow, to turn the music up and dance your head off, do a really good workout.

Another thing I like to do sometimes is to give your anger a voice and write a letter about what you’re angry about. Don’t hold back, write it like you’re in grade three: “Dear poo-head, you made me so angry when you did that stupid thing and I hate your stupid piggy ears and your dumb voice…” It sounds silly, but it really works!

(3) Become a detective of your anger. After you’ve gone through a period of anger and you’ve calmed down, look at things that could have triggered it and see what you can do to keep that from happening again. While there’s nothing wrong with anger, there’s also no point in putting yourself in situations where you’re going to be prone to it.

OK ladies, let’s spill. How do you deal with anger? I have to admit, I still struggle with it sometimes. What about you?