Imagine eating lunch at a restaurant, when suddenly you start to feel it. “Oh, no – not NOW!” The heat spreads over your upper chest and into your face, your skin flushes, and you start sweating. Your friend gives you a concerned look and asks, “Are you ok??” Another hot flash. Did you know you don’t have to endure those? There are simple solutions right at your fingertips to lessen the impact of the menopausal transition period. You don’t have to suffer for years.
In our modern world, many women are unknowingly faced with factors that make menopause worse. But it doesn’t have to be that way – you can confidently embrace the change and feel empowered in your journey with a holistic approach.
What is Perimenopause and Menopause?
Menopause is defined as the time that marks the end of your menstrual cycles. The technical definition is 12 months without a menstrual period. This typically happens in women’s 40s and 50s. Perimenopause is the time leading up to menopause and can begin as early as a woman’s 30s. This change occurs due to a natural decline in reproductive hormones including estrogen, progesterone, and testosterone.
Because of the hormone changes, women experience symptoms like hot flashes, weight gain, low energy, trouble sleeping, brain fog and memory issues, depression, anxiety, low sex drive, vaginal dryness, and muscle and joint pain. As many as 80% of women experience menopausal symptoms![1]
What Is the Best Natural Menopause Relief?
Menopause itself is a natural life stage and does not require treatment. However, many women experience symptoms that interfere with their quality of life. Many of the treatments used in menopause help alleviate these symptoms. GlowSpring Health is not just about treating symptoms but also addressing root causes of menopausal symptoms.
A Holistic 5-Point Model System for Menopause
Our proven 5-Point Model System addresses the realms and root causes that influence overall health. These include (1) natural hormones, (2) nutrition, (3) toxins, (4) mind/heart, and (5) body. By addressing these five aspects, we can remove obstacles so you experience a symptom-free menopausal transition.
Natural Hormones For Balance
Bioidentical hormone replacement therapy (BHRT) is a safe, popular choice because it promotes optimized hormone levels. Some women in perimenopause and menopause have normal hormone levels. Many women experience severe hormone deficiencies which can lead to serious long-term complications such as osteoporosis and heart disease. Our philosophy is that if you would correct a vitamin or mineral deficiency, you should also consider replacing a declining hormone. Not only will you prevent long-term complications, but you’ll also experience symptom relief and thrive – win-win!
BHRT is made from yams and soy and mimics your body’s natural hormone structure. This is important because it’s better recognized and metabolized by your body compared to synthetic hormones, resulting in fewer symptoms and risks.[2] Comprehensive testing identifies your hormone levels so we make sure your dose is personalized. BHRT comes in creams, patches, pills, and Biote® pellets, so that you have options that best fit your lifestyle.
BHRT generally involves replacing estrogen, progesterone, and/or testosterone levels. But what about your other hormones? Thyroid hormones, growth hormones, melatonin, DHEA, brain hormones – they’re all important too. Hormones perform a delicate dance with each other and it’s important to optimize them all. Through comprehensive hormone testing, and optimizing the 5-Point Model system, the complete hormone picture comes into focus so we can work on your unique areas of imbalance.
Some women are hesitant about taking hormones and would rather try other natural methods to manage their menopause symptoms. By addressing the other aspects of our 5-Point Model System, you can find symptom relief.
Nutrition For Healthy Hormones in Menopause
All hormones are made from nutrients. Minerals and vitamins are important for hormone activation. Nutrition plays a role in alleviating common peri- and menopausal symptoms. Eating a plant-based, whole-foods diet like the Mediterranean diet can supply the necessary nutrients for healthy hormones. It can also prevent many of the chronic diseases that develop during menopause such as weight gain and obesity, osteoporosis, heart disease, cancer, and diabetes.[3]
A Few Examples of Nutritional Influences on Hormones and Menopausal Symptoms
- Zinc and boron activate testosterone [4,5]
- Boron activates estrogen [5]
- Methylated nutrients like folate and trimethylglycine convert estrogen to a safer form [10]
- Chromium, magnesium, manganese, iron are important for progesterone production [11]
- B-vitamins are needed to prevent cognitive decline in menopausal women [3]
- A Mediterranean diet decreases heart disease risk in peri- and menopausal women [6]
Spectracell micronutrient testing helps us determine your body’s exact nutritional needs. We give you a personalized plan that may include supplements to replete your nutrient levels.
Key nutritional recommendations for menopause: Aim for 50% vegetables, 25% lean protein, and 25% complex carbohydrates at each meal. Include good fats like nuts, salmon, avocado, and olive oil. Even with healthy, unprocessed diets, our food supply has become nutritionally depleted.[7] Therefore, you might also benefit from a daily multivitamin.
Removing Toxins During Menopause and Perimenopause
Our world is toxic. Common chemicals in the environment called “endocrine disrupting chemicals” cause hormone imbalance and early onset menopause. Plastics and pesticides, skincare products, drinking water, air contamination, household items, and kitchen equipment are all sources of these chemicals.[8]
It’s important to make sure you’re detoxifying properly to eliminate toxins and to metabolize your hormones in a healthy way. Your gut, liver, gallbladder, skin, kidneys, lungs, and lymphatic system help you detoxify on a daily basis. Your gut bacteria even play a role in hormone balance, so if you have gut health symptoms, it’s best to address those sooner than later. Our gut health program protocols are effective at reversing gastrointestinal (GI) symptoms in over 75% of people in 30 days!
Key detoxification recommendations: Choose organic foods when possible, filter your drinking water, filter your home air, don’t use non-stick cooking pans, choose natural beauty products, have twice daily bowel movements, eat fermented foods or take a probiotic. Alcohol and caffeine can sabotage hormone balance and interfere with sleep quality – try keeping those to a minimum.
Balancing The Mind and Body
Your mental health plays a major role in hormonal balance. Cortisol is a hormone released during the Chronic Stress Response. It wreaks havoc on your other hormones, depletes your nutrients, and impairs your body’s ability to metabolize. Stress is a toxic effect of the frenzied world we’re living in.
Key recommendations for stress management: Moving your body can ease your mind and relieve many menopause symptoms like hot flashes, depression, and weight gain. Yoga, pickleball, walking, weights – any form of your favorite exercise works! Mixing up different types of exercise throughout the week is best.[9] To optimize the mind and body, we encourage finding restoration in nature, meditation, joy, sleep, water, deep breathing, acupuncture, and a therapy called Heart-Math.
Embracing Perimenopause, Menopause, and Beyond
The overemphasis of youthfulness in our society makes it seem that it’s all downhill after a certain age. We’re here to tell you that you can enjoy life at every stage. Yes, our bodies age and go through changes. But if you follow our 5-Point Model System, you can experience vibrant living. If you need help implementing lifestyle changes that will help you thrive through perimenopause and menopause, consider joining our Integrative Holistic Health Coaching Program.
We’re here for you in your journey to Vibrant Health! To learn more, call us at 407-478-9797 or fill out our contact form and we’ll respond promptly by the next business day.
Located in Longwood, Florida, we serve Seminole County, Orange County and nearby counties and cities such as Longwood, Lake Mary, Winter Park, Orlando, Oviedo, Heathrow, Altamonte Springs, Maitland, Winter Springs, Casselberry, Sanford, Windermere and more. We also offer telemedicine for all Florida residents.
References
[1] Peacock K, Carlson K, Ketvertis KM. Menopause. In: StatPearls. Treasure Island (FL): StatPearls Publishing Copyright © 2024, StatPearls Publishing LLC.; 2024.
[2] Holtorf K. The bioidentical hormone debate: are bioidentical hormones (estradiol, estriol, and progesterone) safer or more efficacious than commonly used synthetic versions in hormone replacement therapy? Postgraduate medicine. 2009;121(1):73-85.
[3] Erdélyi A, Pálfi E, Tűű L, et al. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023;16(1).
[4] Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS). 2023;76:127124.
[5] Pizzorno L. Nothing Boring About Boron. Integrative medicine (Encinitas, Calif). 2015;14(4):35-48.
[6] Ruiz-Cabello P, Coll-Risco I, Acosta-Manzano P, et al. Influence of the degree of adherence to the Mediterranean diet on the cardiometabolic risk in peri and menopausal women. The Flamenco project. Nutrition, metabolism, and cardiovascular diseases : NMCD. 2017;27(3):217-224.
[7] Bhardwaj RL, Parashar A, Parewa HP, Vyas L. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health. Foods (Basel, Switzerland). 2024;13(6).
[8] Neff AM, Laws MJ, Warner GR, Flaws JA. The Effects of Environmental Contaminant Exposure on Reproductive Aging and the Menopause Transition. Current environmental health reports. 2022;9(1):53-79.
[9] Mishra N, Mishra VN, Devanshi. Exercise beyond menopause: Dos and Don’ts. Journal of mid-life health. 2011;2(2):51-56.
[10] Goodman JE, Lavigne JA, Wu K, et al. COMT genotype, micronutrients in the folate metabolic pathway and breast cancer risk. Carcinogenesis. 2001;22(10):1661-1665.
[11] Ajayi OO, Charles-Davies MA, Arinola OG. Progesterone, selected heavy metals and micronutrients in pregnant Nigerian women with a history of recurrent spontaneous abortion. Afr Health Sci. 2012;12(2):153-159.
Share this article with someone you think it could help.