To Soy or not to Soy?

Well…. There certainly appears to be some benefits to incorporating soy into our diets when we look at the laundry list of symptoms associated with perimenopause and menopause such as Menstrual Irregularities, Hot flashes/Night sweats, Sleep problems, Irritability, Weight Gain, and Sexual Issues.

These symptoms may all be associated with hormone imbalances.  Soy can have positive benefits with this trigger.

Soy contains isoflavones called genistein, daidzein and glycitein.  These phytosterols are “estrogen-like” and can act as replacements in the body during this lifespan period when estrogen levels may drop.  Providing this plant-based replacement assists in alleviating symptoms of Perimenopause and also helps to reduce breast cancer risk.

Tip: Add some Soy to your diet.

Soy is not just tofu either: there are many other products that include soy.  Endamame is a favorite snack – high quality protein, contains fiber, and is much lower in calories then many other protein foods.

Try some, yum.

Tired, tired, tired.

Fatigue, yet another symptom of pre-menopause, is one of our body’s ways of telling us to make some lifestyle changes.  Of course if you are not getting enough sleep this could be a cause.  Also if you are not getting a good quality sleep, frequent waking for example, this would also cause fatigue.  AND, once again, hormone imbalances can be the contributor to your fatigue.

Once you follow the recommendations for some quality sleep, you can also try some good dietary habits to alleviate your fatigue:

* Eat a good breakfast – this is the fuel for your day.

* Don’t turn to caffeine or sweets for energy – stick to complex carbs and proteins: nuts, seeds, fresh fruit and veggies.

* Choose smaller more frequent meals to combat fatigue.

Tip: Fight Fatigue with Whole Foods.

Complex Carbs like whole grains, brown rice, fruits, and veggies along with Quality Protein such as lean meats, beans, and low-fat dairy can help fuel your body through these difficult times.

Remember to also get some exercise and good sleep.

If you take care of yourself you are sure to feel more perky. 

I can’t get no…..

….. SLEEP.  A common perimenopause symptom.  Insomnia can also contribute to co-symptoms such as weight gain, irritability, and problems with concentration.  Sleeplessness may be alleviated by making some simple changes in you routine.

Steps to a better night’s sleep can be:

* Eliminating caffeine or Limiting to early in the day.

* Avoid alcohol – which disrupts sleep patterns.

* Don’t confuse things with Sleeping Pills – only a short-term fix.

Sometimes we can get ourselves into a viscous cycle of caffeine.  Drink it to wake up and be more alert – but then it keeps us from sleeping properly many hours later.

If you just can’t relax meditation can help to clear your mind:  http://www.mayoclinic.com/health/meditation/HQ01070

From the kitchen: try a small before bed snack containing tryptophan that simulates sleep-inducing serotonin.  Examples are the age-old cup of warm milk, a little bit of turkey, or some nuts.

Tip: Sleep better and avoid aggravating other perimenopause symptoms.

There are few things better then a good night’s sleep.  Try these things to help you get some ZZZZZZZZZs

This is your wake-up call

Time to start being healthy?  Years fly by and we tend to tell ourselves we will start taking better care of “me” tomorrow, or next week, or on January 1^st… Then we hit our mid-30’s to Late-40’s and we are just not feeling good.  We may be in the track of perimenopause and we are aggravating the hormonal imbalances by ignoring our wellbeing and health.  These symptoms are your wake up call.  Are you a little overweight? Not getting enough exercise? or sleep for that matter?

Excess weight can have effect on our hormone balances – Estrogen is also produced in adipose tissue along with the ovaries.  With our hormones already haywire the last thing we need to do is add to the problem.  It is now more important then ever to watch our weight and get to a healthy BMI.  Not sure what this you can check your weight and height on this chart:  http://www.nhlbisupport.com/bmi/

Tip: Get to a healthy weight to keep the excess estrogen down.

Try a food diary for a week or so and reflect on your choices, so much of our eating can be unconscious.  Make sure to record your actual exercise too.

Start taking care of you.