As we journey through life, our bodies undergo numerous changes, and for women over 35, hormonal shifts can significantly impact overall wellness. At The Fold, we’re committed to empowering women with knowledge and practical strategies for navigating these changes. Recently, we had the pleasure of hosting clinical nutritionist Christiana Velis for an enlightening webinar on mastering your hormones after 35. Let’s dive into the key insights she shared to help you take control of your hormonal health and enhance your overall women’s wellness.
Explore this page to learn:
Understanding Hormonal Changes
Nutrition & Lifestyle Strategies
Key Takeaways for Hormonal Balance & Wellness
Whatch The Full Webinar Recording With Clinical Nutritionist Christiana Velis
Understanding Hormonal Changes
As women approach their late 30s and early 40s, hormonal fluctuations become more pronounced. Christiana explained that during perimenopause, which can last up to 15 years, estrogen levels begin to fluctuate wildly while progesterone levels drop. These changes can lead to a variety of symptoms that affect women’s wellness.
Common Hormonal Fluctuations Symptoms
🔹 Sleep disturbances
🔹 Fatigue and lack of energy
🔹 Anxiety and irritability
🔹 Changes in metabolism and weight gain
🔹 Hot flushes
🔹 Thinning hair
🔹 Joint pain
Nutrition & Lifestyle Strategies
For hormonal balance and harmony
Nutrition: The Foundation of Hormonal Balance
One of the cornerstones of women’s wellness is proper nutrition. Christiana emphasized the importance of several key nutrients for supporting hormonal health:
🔹 Fiber: Crucial for balancing blood glucose levels and supporting gut health, which is closely linked to hormone production.
🔹 Magnesium: Supports healthy mitochondria, insulin sensitivity, and estrogen detoxification.
🔹 Protein: Essential for neurotransmitter production, maintaining muscle mass, and balancing blood sugar levels.
🔹 Omega-3 fatty acids: Help reduce inflammation and support cardiovascular health, which becomes increasingly important as we age.
Lifestyle Strategies for Hormonal Harmony
Beyond nutrition, Christiana stressed the importance of managing stress, prioritizing sleep, and engaging in regular exercise. Practices like yoga and meditation can be particularly beneficial for reducing cortisol levels and supporting overall hormonal balance.
Lifestyle tips to support yourself during this transitional period:
🔹 Stress management: Incorporate yoga, meditation, and deep breathing exercises to reduce cortisol levels and support overall hormonal balance.
🔹 Exercise: Focus on resistance training to maintain muscle mass and support bone density.
🔹 Sleep hygiene: Use blue light blockers in the evening and establish a consistent sleep routine to support melatonin production.
🔹 Reduce alcohol intake: Support liver function for better hormone detoxification.
🔹 Eat mindfully: Consume three balanced meals a day, focusing on protein, healthy fats, and fiber-rich carbohydrates.
The Power of Tracking
One of the most empowering tools for women’s wellness is tracking your menstrual cycle and associated symptoms. Christiana encouraged listeners to pay attention to how they feel throughout their cycle, noting changes in energy, mood, and physical symptoms. This awareness can help you tailor your diet and lifestyle choices to support your body’s changing needs.
Supporting Your Body with Supplements
While a balanced diet should be the foundation of your approach to women’s wellness, Christiana discussed the potential benefits of certain supplements:
🔹 Magnesium: For sleep, mood, and overall hormonal support.
🔹 Omega-3: To reduce inflammation and support cardiovascular health.
🔹 Collagen: To support skin elasticity and joint health.
💡 Remember, it’s essential to consult with a healthcare professional before starting any new supplement regimen.
Takeaways
Key Takeaways for Women’s Wellness
🔹 Reduce alcohol intake to support liver function and hormone balance.
🔹 Practice yoga, meditation, and resistance training regularly.
🔹 Eat three balanced meals a day, focusing on protein and fiber-rich foods.
🔹 Incorporate plenty of greens into your diet for essential nutrients.
🔹 Minimize stimulants like caffeine that can impact hormone levels.
Embracing the Journey
As we navigate the hormonal changes that come with age, it’s crucial to approach women’s wellness with compassion and curiosity. By implementing the strategies shared by Christiana Velis, you can take proactive steps to support your body during this transition.
Remember, every woman’s journey is unique. While these strategies can support overall women’s wellness, it’s essential to listen to your body and work with healthcare professionals to address your individual needs.
At The Fold, we’re committed to providing you with the resources and information you need to thrive at every stage of life.
By focusing on nutrition, lifestyle, and self-awareness, you can master your hormones after 35 and embrace this new chapter of women’s wellness with confidence and vitality.