5 ways to minimize your menopause symptoms

July 7, 2020


Dr. Keira Barr

So many women are shocked to find out how many of their symptoms are connected to their hormones and that what they’re experiencing is caused by the hormonal shifts of menopause. What most women don’t realize is that hormonal shifts can begin in your early-mid 30’s, and last for ten to fifteen years.

Are experiencing any of  these symptoms?

  • Hot flashes
  • Difficulty sleeping and waking up at night
  • Worsening PMS and heavy periods
  • Weight gain
  • Little or no interest in sex
  • Increasing urinary frequency, urgency and worse…incontinence
  • Feeling more anxious or depressed
  • Fatigue and brain fog
  • Increasing difficulty with memory
  • Breast tenderness and breasts that are sagging and drooping
  • Mood swings and irritability
  • Migraines and headaches
  • Lack of motivation, drive and energy
  • Muscle weakness, joint aches and pains

If you answered yes to any of the above, your hormones are likely out of balance and what’s more, you may be well into your journey of perimenopause. But there is good news, menopause is inevitable, but suffering through it is optional. Here are 5 helpful tips to help minimize your menopause symptoms.

Adapt better to stress with adaptogens.

Studies have shown that adaptogenic herbs, like Ashwagandha, Maca and Rhodiola can be beneficial in helping with hot flashes, as can vitamin E. As your ovaries slow down their hormone production during perimenopause, you don’t want what little you’re producing to go down the stress hormone pathway to make more cortisol. So taking time out for yourself and taking some nice deep breaths is a start, and by taking care of your adrenals with cortisol modulating adaptogenic herbs, vitamins and minerals you’ll go a long way in reducing your symptoms. 

Check out  Catecholecalm supplement to help with calm and relaxation.

Move Your Body Daily

You don’t have to workout for hours, run marathons or lift crazy heavy weights to reap rewards. You just have to move your body in a way that feels good to you…consistently. Regular exercise helps you balance your blood sugar, your stress response and your body weight —a true trifecta when it comes to your hormones which can help you feel better fast. Your thyroid hormone plays a key role in your metabolism, and exercise is needed to activate it. Have some fun, try something new and move your body with activities like walking, dancing, pilates, yoga, and strength training to help harmonize your hormones.

Eat Hormone Loving Foods

Eating a diet that’s anti-inflammatory, low in sugar and rich in antioxidants will also keep those pesky menopausal symptoms away. You can grab a list of anti-oxidant rich foods that’ll make your hormones happy and your skin glow HERE to help you get started. Avoiding caffeine and alcohol can also go a long way in supporting you and eliminating symptoms. 

Get Your Beauty Sleep

Listen, I know when you’re having hot flashes and insomnia is rearing it’s ugly head, getting your beauty sleep can feel impossible!! But adequate sleep allows you to generate ample melatonin, which not only helps improve sleep quality, this hormone also plays a role in the body’s antioxidant defenses and helps regulate blood pressure,  body temperature, cortisol levels, as well as sexual and immune function. Not to mention, it’s good for your skin too because it helps protect your skin against damaging UV rays.  Make your room dark and cool to create your sleep sanctuary and aim to get in bed by 10 pm and stay there. If your hot flashes are making it tough, consider the ChiliPad to help keep your bed cool and sleep restful.

Take out the Toxins.

Your skin absorbs upwards of 70% of what you put on it, and women use an average of 12 personal care products containing 168 ingredients a day, there’s a lot of potential to absorb toxins that can mess with your hormones and make your symptoms worse. Take a look at how to get rid of those products that can make your hormones go more haywire and start eliminating them from your routine.

If anxiety, hot flashes, insomnia, headaches, dry skin and breakouts are symptoms then I encourage you to grab my Glowing Skin Food Guide to help you better balance your hormones and eliminate unwanted symptoms.