Top Tips for busting Perimenopause

Top Tips for busting Perimenopause: from co-Founder of Valerie, Wizz Selvey.

These are some simple everyday tips that should be prioritised when you’re dealing with symptoms that sound like they might be Perimenopause. Hormone replacement therapy (HRT) may still be necessary for some people, but following these foundational strategies can help support added HRT, or help you on your way to leveling out a regular day to day.

1. Feel Strong
Overtraining, HIIT and excessive cardio will drain your natural energy levels, and deplete hormones, so focus on supporting your skeleton through resistance training. Pushing your body too hard will only increase cortisol production, which in turn can weaken your immune system. So focus on training smart, not hard.

In mid-life we should prioritise building strong bones and muscle around the joints, because of the hormonal fluctuations and the impact that has on bone health. A full-body gym (or home) strength routine that focuses on choosing a goal and slowly increasing the intensity over time gives all of your muscles a chance to rest and build strength; providing balance, flexibility, and support to your body and joints. Body-weight training is a good place to start, and there are some great beginner routines on YouTube or social media to follow along to at home.

2. Feed Your Body Right
Stay as close to ‘whole and natural’ as possible and have a full range of nutrients. Think about groups of protein, fat, and carbs. As our bodies age and hormones begin to fluctuate, our nutritional needs change too. The most common nutrient that women lack in mid-life is protein. Generally speaking, we should have at least 1 gram per 1lb of body weight just to manage our normal nutritional health. These protein requirements change with hormone fluctuations, infections, and other types of stress, depending on the person.

Understanding the role and basic principles of nutrition is never more important than as we transition through to menopause. Our bodies need fats (cholesterol) and protein (amino acids) to make hormones. It is important to make sure that whatever diet you follow, you are nurturing yourself with the correct amount of protein, fat, and carbohydrate. To manage Oestrogen really effectively it’s crucial to eat these as whole foods and both insoluble and soluble fibres; supporting a healthy gut microbiome.

3. Manage Everyday Stress
We all know it’s harder to cope, think and function at your best when you’re stressed, but this is amplified by fluctuating hormones. Try meditating (apps I recommend are: Calm, Headspace, Healthy Minds Program, and Smiling Mind – the last two are free.), focusing on diaphragmatic breathing, or some grounding practices like forest bathing, to bring you back down to earth. Or mitigate the stress before it starts to mount by keeping your environment toxin and clutter-free, phone-free time, trying some novel activities, and socially connecting in person.

Another way to decrease stress can be limiting your alcohol intake; because it is a stressor to the brain and body — and its impact is worse in Perimenopause stages. If drinking is on the cards, make sure you stay optimally hydrated with foods/electrolytes and take supplements to help support your liver and brain function (suggestions below).

4. Recharge Your Body and Mind
Sleep’s one of the hardest things to maintain when mid-life gets to you, but it is really important for your the brain and body to maintain a regular circadian rhythm by going to bed and getting up at the same time each day. As we age our Lymphatic System starts to slow, which is one of the reasons we don’t feel refreshed from sleep. One way to manually stimulate this is through diaphragmatic breathing.

Diaphragmatic breathing gets the Lymphatic system moving, but also works to relax the nervous system. Do your best to breathe through your nose in bed, as this will decrease the chances of sleep apnea, which can limit diaphragmatic breathing and create stress in the nervous system. These things act as a gateway for jaw clenching or grinding, that can further impede Lymphatic flow. 

Wearable devices can really kickstart your sleep routine, such as Oura, Sensate, and Whoop. Manual lymphatic techniques such as Body Brushing are also great ways to help improve your overall circulation. I always have a Herbal Tea before bed, and Pukka make a really great Nighttime Tea that I recommend to everyone.

5. Supplements
I know, supplements are a minefield, with endless options! As this field is not very well regulated, it’s really important to know what you’re looking for, read the labels and stay aware. 

Here are some key points to look out for when choosing a high-quality supplement:

What are the therapeutic effects? Find this by checking the dosing amount of ingredients in the bottle. 

What fillers and other potentially toxic compounds are included? These can diminish the benefit of the supplement. What else, besides what you need is in there?
What is included in the supplement to help manage your symptoms? Nutrients such as Magnesium, Vitamin D, Omega fatty acids, and Adaptogens are very important to have and perhaps best in a blend. 

Lastly, what’s the delivery method? (pills, liquids, sublingual etc.) The right delivery method is going to help the nutrients get to work as quickly as possible. Liposomal formulations (like Valerie’s liposomal product) really are the best to ensure quick absorption and assimilation or bioavailability.

5 Things That Helped Me Get Fit & Healthy | Wellness

health, wellness, lose weight, women's health, wellness, Catherine Balavage, fit, fruit, strawberries, blueberries, spinach, tomatoes, When someone decides to go on a health kick there is usually a reason why. A health scare, a baby on the way, or maybe seeing a picture of themselves and thinking they need to lose a few pounds. My first health kick started when I was trying to get pregnant with my firstborn four years ago. A back injury had left me overweight and I had irregular periods. I was about to get married. In total I lose twenty-two pounds. Everybody thought I did it for the wedding pictures but, no, I did it for the blue-eyed boy I have now.

I got pregnant almost immediately. My second health kick happened when, you guessed it!, I started trying for baby number two. I lost less weight this time because I switched up my training, but I become the healthiest I have ever been and my body looked amazing. She took her time but nine months later I was pregnant again. Becoming a parent has made me health conscious. I want to be around to see my children grow up and take care of them. While consistency is still something I am working on, here are five things that helped me lose weight and get super fit.

1: I tracked what I ate.

I recommend everyone tracks what they eat. Even if it is just for a few weeks. The results will be shocking. We all underestimate how many calories we take in. You will also probably be horrified about how much sugar you consume. Healthy eating is hard. I was horrified that I was doing the classic mummy thing of allowing myself chocolate because I deserved it after a hard day. What I really deserved was to respect my body and not to load it up with sugar everyday. One day I had consumed over 100 grams of sugar. The recommended daily allowance is 30 grams!  MyFitnessPal or Lose It! are great apps for your phone to make tracking easy. You can also find out if you are having enough protein, fibre and carbs.

2: I exercised.

There are two kinds of people in this world: those who exercise and those who lie and say they have no time. Don’t be the latter. I love Fitness Blender and PopSugar. Both are on YouTube. Saying you hate exercise is like saying you hate food. You just have to find the kind that you like. The amazing Joe Wicks does Fit in 15. Excellent fifteen minute cardio workouts. You can forty-five minutes a week. Everybody can.

3: I made little lifestyle changes.

I gave up having sugar in my tea. Yes, I hated it at first but my taste buds changed and now I hate the taste of sugar in tea. I also made sure I upped my veg and fruit intake. Five-a-day is a minimum.

4: I stayed active.

The school run helps me to stay active. That and running around after my toddler. Walk more, do more housework or even just dance in the kitchen. Sitting down a lot leads to an early death.

5: I educated`myself.

There is a wealth or resources to help you stay healthy and fit. The NHS.co.uk has a huge amount of information about losing weight and getting fit. YouTube.co.uk has every kind of exercise video you can think of, plus talks on health. I love Women’s Health magazine and I also listen to podcasts. Channel 4 also have a great series called How To Lose Weight Well. It is important to keep looking for inspiration and new things. Losing weight and getting fit is only the beginning. Staying fit and heathy is just as hard.

I will share more things that inspire me and help me on my way to wellness. Good luck and please feel free to get in touch. I am on Twitter @Balavage or @Frostmag

Please note I am not a doctor or a medical professional. This article is about my experience.