The holiday season brings families together, but it can also be hectic. Taking care of yourself is essential: If you're in menopause, that means keeping hormone levels in balance. This short guide explains some estrogen facts and offers five useful ways to help you feel better during the holiday season.
Eat Nutrient-Rich Foods
What we eat directly impacts our bodies' hormone levels and functionality. A holistic approach to health during menopause includes a focus on nutrition. While this can be a little challenging during the holidays, you can take steps to get the nutrients you need. The big three to start with are fibre, iron and calcium — and several foods are excellent sources of all three. Legumes, leafy greens and whole grains are nutritional powerhouses, not to mention winter squashes and root vegetables like parsnips, turnips, sweet potatoes and swede. It's incredibly easy to work these into holiday dishes.
Engage in Physical Activity
If you're not already physically active, you don't have to jump headfirst into a new exercise routine during the holidays. You can, however, incorporate some physical activity into your day. You can start small — a 10-minute walk around your neighbourhood, a lap around the shopping centre or going up a flight of stairs instead of taking the elevator all the way up to your flat. The CDC recommends 150 minutes of activity per week, but you can break that up into smaller chunks so this goal doesn't feel so difficult to reach.
Support Your Gut Health
Nutrition is key. Besides your vitamins, minerals and fibre, it's also vital to pay attention to gut health. Friendly bacteria in your GI tract aid in digestion, help you feel fuller and contribute to how your body uses insulin. You may experience bloating and constipation if they're out of balance, which can make menopause symptoms feel even worse. Food products like oat milk yoghurt shots with live active cultures improves your overall gut microbiome, especially with fermentation. Other great choices include kimchi, sauerkraut and kombucha. Optimal fibre intake is also important.
Manage Your Stress
If there's one thing that dampens the holiday spirit, it's stress. Some stress is expected in life, but chronic stress — and not managing overall stress — can make your health take a serious hit. Everyone finds different stress management techniques useful: Popular options include yoga, meditation and relaxing music. Meanwhile, having a helpful support network ensures that you're not going it alone.
Choose Impactful Symptom Relief
Menopause symptoms are caused by lower estrogen levels. Hormone replacement therapy has been an option in the past, but it does come with an increased risk for certain conditions such as breast cancer. Fortunately, you don't need to boost estrogen levels to get relief. Plant-based menopause supplements containing S-equol help by binding to estrogen receptors, prompting your body to respond in some ways as it would to more estrogen. This interaction can reduce hot flashes, mood shifts and other uncomfortable effects of menopause.
The holidays offer many opportunities to spend time with your loved ones. Nutrition, physical activity, stress management, gut health and natural menopause symptom relief from estrogen pills over the counter are all vital to supporting your well-being during this season.