Hot Flashes and Irritability- What gives?
If you are a woman in the age range of 30-60 years old, you may have experienced at least one "hot flash." This can happen when one or more hormones race ahead or below their normal level in a short period of time. It feels like a sudden warmth enveloping the upper part of the body, including the face, neck and chest. It can cause sweating or a feeling of hyperventilating, because of the change of body temperature happening so quickly. On a different note, you may also have felt the change in personality as you have aged through your thirties and forties. Your spouse may note you snap at them more easily, or you find yourself getting angry at the smallest of things that may not have bothered you much before.
These are just two of the many symptoms that can happen with perimenopause or menopause, and can easily be written off as just that- nothing. Your doctor may tell you that "its just the way its going to be for the next few years" or that there is nothing you can do about it. The reality is that every woman will go through the perimenopausal years and eventually go through menopause, but these years do not need to be misery. Actually, they should be the opposite. You should be able to embrace a body that is changing, but experience the relief of less or no menstrual bleeding and less painful periods. If you are experiencing the mirage of negative symptoms instead, such as heavy bleeding, cramping, irritability, hot flashes, night sweats, sadness/depression, breast tenderness, decreased libido, vaginal dryness, fatigue, weight gain, bloating and water retention and more, then you are struggling with hormone changes and likely imbalances that can be corrected with careful changes.
Animals in the Wild
I compare hormones to animals in the wild. We need some of every animal to keep the natural balance of predator and prey, and keep the wilderness from getting out of control. What if we took all the bugs and insects away? What would happen to the bunnies, frogs and birds? They would die off as well. What if we took away the bunnies, frogs and birds? The insects would get out of control. What if we severely limited the reproduction capabilities of the large animal species, just allowing the birth of a few hundred each year? Then the bunnies, frogs and birds would become too many and start to cause issues with overgrowth and overpopulation.
Let's compare this to our hormones. One of our most abundant hormones is estradiol or estrogen. It is responsible for energizing us as women. Estrogen=energy. Let's take progesterone or progestin, a second very abundant hormone in our bodies. I like to keep progesterone paired with the word protein. Progesterone=protein. This is because it thrives and builds off of protein. I also like to call progesterone our "warm blanket hormone." Its what encourages emotions, and also helps us be nurturing and provide love. Testosterone is another hormone abundant in women (yes, not just men!). I call it our "resilient hormone." It gives us resilience physically and mentally. Other hormones include luteinizing hormone, follicle stimulating hormone, and these are all changing as we pass our reproductive years and go into perimenopause. However, we have to remember that these hormones begin increasing at the age of puberty. The state of our bodies from the age as young as eleven has to be taken into account when we talk about our hormones as we reach perimenopause. Also, use of birth control, certain medications, diet and lifestyle affect what our hormones do within our bodies. Every woman has a different amount of each hormone, and this is why we all need to personalize our diet and journey towards finding hormone balance.

Seeing a client with hormonal imbalance
When I see a client dealing with some of the symptoms, it is important to look at hormone status through the whole span of life. Reaching puberty early can point to increased estrogen and cause a higher likelihood of estrogen dominance symptoms later in life. Having PCOS or high androgens can point to issues with low estrogen through perimenopause and menopause. Symptoms can typically be linked to certain hormones, and through my assessment of symptoms in a client, I can help get a better picture for what hormones may be out of balance. However, it is important to seek the attention of an expert in sexual and hormone health if your symptoms are severe and are affecting your daily quality of life. Hormone levels can be checked, and if hormonal supplementation is decided, these hormones need to be checked regularly to ensure safe therapy.
Diet, Supplementation and Lifestyle
The impact of specific foods and quality of foods can be very important in the time where hormone-balancing is a goal. Many food additives can be considered endocrine disruptors, which can sometimes affect the amount of specific hormones in your body. Some foods can increase specific hormones, with an example being phytoestrogens found in many plant foods. These have received a lot of negative attention over the years with many doctors still encouraging patients to avoid these foods, such as flaxseed or soy. However, the most recent research shows that indeed these foods can support healthy estrogen production and balance and are key to maintaining healthy levels of estrogen in a menopausal woman.

Functional Foods and What to Beware
Below are some of the functional foods that I recommend to use or beware of when balancing hormones.
Soy foods in their most natural form. This would include high quality, organic soy milk, edamame, tofu and miso. Eating these foods 1-3 times weekly can help increase estrogen and prevent fatigue, vaginal dryness and depression. However, avoid these if you are struggling with too much estrogen or inadequate progesterone, until your levels are balanced.
Flaxseed or meal- Adding 2 TBSP daily to your diet can also help increase estrogen. Again, avoid functional use until estrogen dominance symptoms are resolved.
Lean, organic, locally grown beef, bison, lamb, or poultry is important for production of progesterone. Increase these in your diet to prevent estrogen dominance symptoms and promote increased progesterone to help with improved sleep, less irritability and increased libido.
Omega 3 fatty acids through salmon, mackerel, sardines and other fatty fish. These help support progesterone synthesis and secretion as well.
Cruciferous vegetables such as cabbage, brussels sprouts, kale, broccoli and cauliflower. These can promote healthy estrogen levels to improve energy and promote muscle toning and weight loss.
Leafy greens including spinach, escarole, arugula and other lettuces. These can help support testosterone levels, which can improve muscle strength, stamina and reduce depressive feelings.
Foods high in magnesium such as raw almonds, brazil nuts, dark chocolate or cocoa nibs and pepitas support progesterone levels and if eaten daily, can be key to maintaining progesterone levels through perimenopause.
Processed soy, such as soy lecithin, soy protein concentrate, soy isolate and soy in fake meats can cause an increase in estrogen in an unhealthy way, and will often increase hot flashes, breast tenderness and fatigue. Avoid these at all costs.
BPA in plastics, which many processed foods are packaged in, are endocrine disruptors than can cause hormones to be erratic and cause worsened symptoms across the board. Avoid foods packaged in plastics, and read labels.
Refined sugar can cause increased unhealthy estrogen or androgens and can cause heavy bleeding, headache/migraine, nutrient depletion, weight gain and fatigue. Any foods with "corn syrup, brown rice syrup, fructose, dextrose, maltodextrin, sugar or sugar alcohols" are considered foods containing refined sugars. Limit added sugars to 25gm or less daily.
Supplements such as chasteberry (vitex), ashwagandha, milk thistle, turmeric, red clover and licorice root can encourage healthy progesterone levels. Supplements are not regulated by the FDA, so be sure to choose quality products from reputable manufacturers, and check with your doctor to ensure they do not interfere with other medications you might be taking.
Supplements such as black cohosh, maca root, red clover, chasteberry (vitex) and St. John's Wort can support healthy estrogen levels. Supplements are not regulated by the FDA, so be sure to choose quality products from reputable manufacturers, and check with your doctor to ensure they do not interfere with other medications you might be taking.
Exercise in many forms and intensities can encourage healthy hormone levels. In cases of high stress and overexercise, typically resulting in low estrogen and progesterone and elevated androgens, adding low-intensity exercise and pulling back intensity can help balance hormone levels. In cases of sedentary lifestyles, adding in 1-3 higher intensity exercises weekly can help increase testosterone and estrogen levels. Weight training can help improve all hormone levels and promote balance through perimenopause and menopause.
Do you want some help?
Consider seeing a dietitian to help manage your symptoms, plan for diet changes and learn how to eat to support your body through the difficult time of hormone change. Also consider speaking with your GYN to have your hormone levels checked, as well as seeing an expert in sexual and hormone health.

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