Our Hormonal Seesaw
We have a constant hormonal seesaw going on inside us. It’s the cortisol/estrogen up and down that turns our body into a menopause playground.
Sounds like it could be fun. But not really. More like a house of horrors than a trip to the park. But there is a simple fix to the problem.
Basically it goes like this.
The more cortisol we have, the less estrogen we have. This makes us feel bad.
The more estrogen we have the less cortisol we have. This makes us feel good.
So, for those of us in perimenopause/menopause who already have declining estrogen, our focus should be on quick easy ways to get that cortisol down, or likewise, boost the estrogen which will also reduce cortisol.
To further simplify things for my besties with brain fog, I’m going to make it easy to remember with a simple ABCD.
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Aromatherapy
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Body/mind
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Chill
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Diet
Aromatherapy
Aromatherapy oils are magnificent for an immediate mood change. I recommend either a single oil or your own personal blend that you keep with you at all times and use as needed.
Here’s a list of a few of my suggestions but have fun finding your own favorite oils.
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Patchouli: relaxant, antidepressant, appetite suppressant.
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Lavender: calming
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Clary Sage: boosts estrogen
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Fennel: boosts estrogen
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Coriander: boosts estrogen
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Rose: the queen of oils, helps with everything female
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Neroli: calming and uplifting
Contact me to order your own relaxing aromatherapy blend.
Body/Mind.
Body/Mind otherwise known as mind/body but obviously backwards here since but I needed to make it fit into by ABCD format. And since it’s backwards maybe it will be easier to remember. Basically with mind/body, body/mind, you give you distract your brain from looping on whatever it’s stressing on and allow it to let go. The more you practice these methods while in a calm state of mind, the easier they will be to use while under stress. Here are a few ideas, but again find something that works for you and make it your “go to” when you feel pressured.
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Grounding: If your thoughts don’t have an exit plan they get stuck in a loop. Opening an exit door for them allows you to relax. Grounding techniques can be anything from yoga tree pose, to hugging a tree, or even walking outdoors barefoot. All of these will help you to release tension and lower your cortisol levels
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Tapping: Tapping is a simple method that helps to release tension. It is also easy to tap while in a public space.
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Mantras/Music: Having a mantra that you meditate to or calming music can slow down the heart rate and release tension.
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The Breath: There are numerous breathing techniques to release stress. Box breathing, core breathing, alternate nostril breathing…. Take your pick. Choose one and make it yours so that you can always have some way to calm yourself down. And yes Breath also starts with B but body/mind is way cooler.
Chill
It’s pretty self explanatory. Do things that make you happy and do them often. Menopause is a transitional period and the nicer you are to yourself the better off the last third of your life will be. Self care and self love are crucial to our health. So if it’s a walk on the beach, brunch with friends, or a cruise to Bora Bora, make sure to enjoy down time.
Diet
What we eat, or don’t eat, immediately affects how we feel. Clean eating with lots of organic produce will help your hormones.
Foods to avoid
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Processed foods
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Sugar and sweet foods
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Caffeine
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Alcohol
Foods that are important to eat
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Freshly ground flax seed
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Fermented foods
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Fermented soy products (tempeh and miso)
And last but not least, the Navon Naturals line of skincare products all work to open up your breath, balance your hormones, and relax you, lowering your cortisol. That is why they make you glow.
Sima Herzfeld Navon is a naturopath, specializing in hormonal health with a focus on smoother menopause transitions.