If you’re in your late 30s or early/mid 40s, you may start to notice some changes in your body and mood. For women, common early symptoms of hormonal change include irregular menstrual cycles or periods as well as depression, irritability and anxiety. For men, common early symptoms include decreased libido, thinning hair or hair loss as well as depression, mood swings and irritability. In addition, this period is often characterized by uncertainty and different crises. Dr. Ardyce Yik uses a personalized, holistic approach to help men and women restore hormonal balance and resolve health issues so they can thrive at every stage of life. Whether you’re a younger Gen Xer or a geriatric millennial, read on for tips on how to navigate this delicate transition.
FOR WOMEN
Perimenopause is the time when your body makes the natural transition to menopause. Some women begin to notice symptoms in their 30s, but perimenopause often begins in women aged 40 to 45. irregularly sharp and drops vertically, like a roller coaster, as shown in the graph below. This period can last up to 10 years.
These fluctuating hormonal changes can cause the following symptoms:
- irregular menstrual cycle or menstrual flow;
- mood swings, depression, anxiety, irritability
- lack of enthusiasm or energy
- brain fog, problems with memory or concentration
- hot flashes, night sweats
- insomnia, sleep problems
- vaginal dryness, change in libido
- weight gain
- thinning hair, changes in hair texture
- skin changes
- increased frequency of infections including urinary tract infections;
Everyone is different. Some women have few symptoms while others are plagued with many of the symptoms listed above. To complicate matters further, other metabolic imbalances such as thyroid problems or anemia can cause some of the same symptoms, so investigation with basic lab tests can be helpful to determine if treatment is needed. Here are some tips for women to navigate this hormonal roller coaster:
- Every woman’s menopause journey is different. Find a trained professional who uses a personalized, holistic approach to help you navigate your hormonal changes, someone who is willing to listen and put the pieces of your health puzzle together. For those who prefer a more natural approach, there are widely researched medicinal herbs and nutrients that help promote better hormonal balance and ease perimenopause symptoms as well as nourish your body during this time. If there are gut microbiome imbalances or nutrient deficiencies such as vitamin D deficiency, addressing these issues will help improve overall physical, mental and emotional well-being.
- If you experience mood-related symptoms, check your gut. The gut-brain axis is the network of nerves that connect your brain and gut and send signals back and forth. About 90% of serotonin, a key mood-regulating neurotransmitter, is produced in the gut. When the gut microbiome is out of balance or unhealthy, serotonin production decreases, which can lead to mood changes, including depression and anxiety. Gut bacteria also produce dopamine and GABA (gamma-aminobutyric acid), which help regulate reward, pleasure and stress. Licensed naturopathic doctors are trained to investigate and optimize gut health.
- Follow a Mediterranean diet and ensure adequate intake of protein, fiber, calcium and omega-3 fats. Include colorful vegetables and fruits, lean protein, whole grains, fresh fruits and vegetables, beans, legumes, fatty fish, nuts and seeds in your diet. Focus on eating a balanced, healthy and whole diet.
- Regular exercise keeps you fit, improves brain health and releases serotonin and endorphins that help improve mood, reduce stress, relieve pain and enhance your sense of well-being. Not many people know about the link between exercise and brain health, but according to Heidi Godman, Executive Editor of the Harvard Health Letter, “exercise changes the brain in ways that protect memory and thinking skills.” According to a study done at the University of British Columbia, regular aerobic exercise appears to increase the size of the hippocampus, the area of the brain involved in memory and learning. Remember to include both aerobic exercise and weight-bearing exercise, which keeps your bones strong. How much exercise does one need? Click here to find out how much exercise you should be getting for a longer, healthier life.
- Adequate sleep is important for your body to repair, recharge and restore. Chronic insomnia can affect cognition and mood as well as worsen existing conditions. Research has found that long-term use of pharmaceutical drugs such as benzodiazepines for insomnia is associated with memory loss and cognitive impairment (click here to read more). If you’re having trouble sleeping, click here to read tips for better sleep.
- Prioritize self-care. Anything that reduces stress can help reduce the effects of hormonal changes, such as dancing, listening to (or playing) music, deep breathing exercises/meditation, journaling, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures.
Licensed naturopathic doctors are trained to provide natural solutions and research-based nutritional remedies to help mitigate the effects of the hormonal roller coaster. Remember, you are not alone and there is help available to support you on this journey.
FOR MEN
Hormonal changes associated with aging in men are different from those in women. Andropause refers to the symptoms men experience as their levels of testosterone production decline with age. After the age of 40, testosterone levels begin to decline and symptoms associated with andropause begin to manifest.
Common symptoms that men experience during this time include:
- decreased libido, erectile dysfunction, sexual difficulties
- mood swings, depression, irritability
- lack of enthusiasm or energy
- loss of muscle mass, reduced exercise capacity
- weight gain, increased fat around the waist (tummy), breast enlargement (gynaecomastia)
- hair thinning, hair loss
For men, hormone tests may be helpful to determine if treatment is needed. If your testosterone levels are low, adopting certain lifestyle changes and taking nutrients can have huge benefits.
- Do they need supplements? Studies show that supplements like DHEA and Ashwaganda can boost testosterone levels. Find a trained professional to do the proper hormone testing so that the proper doses can be prescribed.
- Check your vitamin D levels. Some research has linked low vitamin D to low testosterone. Additionally, a study involving 102 men with vitamin D deficiency found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction.
- Regular exercise is one of the most effective ways to prevent many lifestyle-related diseases. The best types of exercise to increase testosterone levels are weight lifting and high intensity interval training (HIIT).
- Reduce your alcohol intake. The relationship between alcohol and testosterone is complex. Some research shows that excessive alcohol consumption lowers testosterone levels. Testosterone levels can drop as little as 30 minutes after drinking alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy. According to recent research, there is no safe level of alcohol consumption. Any protective effects of alcohol on health are outweighed by the risks.
- To support healthy testosterone levels, clean up your diet. Studies have shown that regular consumption of trans fats from sources such as processed foods could lower testosterone levels. For example, a study of 209 men showed that those who consumed the highest amounts of trans fat had 15% lower testosterone levels than those with the lowest intake. Eating a nutritious, well-rounded diet with balanced amounts of protein, good fats (including omega-3 fats found in salmon, sardines and beef, and nuts) and carbohydrates can help support healthy testosterone levels.
- Adequate sleep is important for your body to repair, recharge and restore. Chronic insomnia can affect cognition and mood as well as worsen existing conditions. Research has found that long-term use of pharmaceutical drugs such as benzodiazepines for insomnia is associated with memory loss and cognitive impairment (click here to read more). If you’re having trouble sleeping, click here to read tips for better sleep.
- Prioritize self-care. Anything that reduces stress can help reduce the effects of hormonal changes, such as exercise, listening to (or playing) music, deep breathing/meditation exercises, journaling, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures.
If you’re between 40 and 60, consider these health tests recommended by longevity experts to proactively optimize health and prevent disease.
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