Peri-Menopause

Let's delve into the heart of the matter-my monthly hormonal graph. This visual representation is a crucial tool that helps me understand and manage the changes my body is undergoing during peri-menopause.  

This is typical of somebody like me changing to the other side(menopause).  This roller coaster of ups and downs causes a lot of inflammation. My progesterone is lower than my estrogen, which is not normal for me in my Luteal phase.  So, I will work on getting that inflammation down and trying to help support progesterone production. 

Understanding the impact of inflammation on my body is crucial. High levels of inflammation can hinder the absorption of vital nutrients like iron and vitamin D, leading to deficiencies. This knowledge empowers me to take proactive steps to manage my health. 

It's vital to note that chronic inflammation significantly increases the risk of insulin resistance. Therefore, I must monitor my carb intake to avoid exacerbating the existing inflammation. Research suggests around 1.2 g/ kg of body mass for women pre- and in menopause. Despite my training load, I'll focus on protein intake during the day to manage this risk. But during training, I fuel my session as required.

Managing stress is crucial for maintaining progesterone levels. To achieve this, I'll rely on ashwagandha for its calming effect and Vitamin B ( found in my protein) to support my nervous system. Additionally, daily intake of Omega 3 and DHA will help me manage inflammation.  

Here is a short list of foods that may help with progesterone production:

Progesterone

1. Bell peppers Vit C essential function adrenals and B vitamin help stress

2. Kale Vit K, A, and C Combat damage course by stress

3. Avocado- keeps blood sugar stable and helps with the nervous system have B5 pantothenic - stress fighting

4. Almonds - balance blood sugar, aid the nervous system in combating inflammation

5. Pumpkin seeds- magnesium When we stress, we deplete magnesium stores, which work as antidepressants. Vit C and B5 support the adrenal glands.

6. Egg neurotransmitter acetylcholine is essential for brain health and the nervous system and has omega-3 anti-inflammatory

7. Millet vita B magnesium and fiber stabilize blood sugar.