If you are in your late 30s or early/mid 40s, you may start noticing certain changes in your body and mood. For women, common first symptoms of hormonal change include irregular menstrual cycle or menstrual flow as well as depression, irritability and anxiety. For men, common first symptoms include decreased libido, hair thinning or hair loss as well as depression, mood swings and irritability. Furthermore, this period is often marked with uncertainty and different crises. Dr. Ardyce Yik uses a personalized, comprehensive approach to help men and women restore hormonal balance and resolve health concerns so they can thrive, in every stage of life. Whether you are a younger Gen Xer or a geriatric millennial, read on for tips on how to navigate this delicate period of transition.
FOR WOMEN
Peri-menopause is the period during which your body makes the natural transition to menopause. Some women start noticing symptoms in their 30s but peri-menopause often starts in women aged 40 to 45. During peri-menopause, all hormones are generally on a decline, but the levels of estrogen and progesterone go from a rhythmic peak and trough pattern to erratically spiking and plummeting, 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, trouble with memory or concentration
- hot flashes, night sweats
- insomnia, trouble with sleep
- vaginal dryness, change in libido
- weight gain
- thinning hair, changes in hair texture
- changes in skin
- increased frequency of infections including urinary tract infections
Everyone is different. Some women have few symptoms while others are plagued with many symptoms listed above. To complicate things further, other metabolic imbalances such as thyroid issues or anemia can cause some of the same symptoms, so investigating with baseline lab testing can be helpful to determine if treatment is needed. Here are some tips for women to navigate this hormonal roller coaster:
- Each woman’s perimenopause journey is different. Find a trained practitioner who uses a personalized, comprehensive approach to help you navigate through 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 nutraceuticals that help promote better hormone balance and alleviate peri-menopausal symptoms as well as nourish your body during this period of time. If there are gut microbiome imbalances or nutrient deficiencies such as vitamin D deficiency, addressing those issues will help improve overall physical, mental and emotional wellbeing.
- If you experience mood-related symptoms, get your gut checked. The gut-brain axis is the network of nerves that connect your brain and gut and send signals back and forth. Around 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 drops, which can lead to mood changes including depression and anxiety. Gut bacteria also product dopamine and GABA (gamma-aminobutyric acid), which help regulate reward, pleasure and stress. Licensed naturopathic physicians 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 colourful 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, healthful, whole foods diet.
- Regular exercise keeps you fit, improves brain health and releases serotonin and endorphins that help to improve mood, lower stress, alleviate pain and enhance your sense of well-being. Not many people know about the connection between exercise and brain health but according to Heidi Godman, Executive Editor of 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 boost the size of the hippocampus, the brain area 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 learn how much exercise you should get for a longer, healthier life.
- Adequate sleep is important for your body to restore, recharge and repair. Chronic insomnia can affect cognitive function and mood as well as can make existing conditions worse. Research has found that long term use of pharmaceutical drugs such as benzodiazepines for insomnia are linked to memory loss and cognitive impairment (click here to read more). If you experience trouble sleeping, click here to read tips for a better sleep.
- Prioritize self-care. Anything that reduces stress can help reduce the impact of hormonal changes, such as dancing, listening to (or playing) music, deep-breathing exercises/ meditation, journal writing, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures.
Licensed naturopathic doctors are trained to provide research-based natural solutions and nutraceuticals to help mitigate the effects of the hormonal roller coaster. Remember, you are not alone and there is help available to support you through this journey.
FOR MEN
Aging-related hormone changes in men are different from those in women. Andropause refers to the symptoms men experience as their testosterone production levels decrease with age. After the age of 40, testosterone levels start to decline and the symptoms associated with andropause begin to manifest.
Common symptoms found in men during this period include:
- decreased libido, erectile dysfunction, sexual difficulties
- mood swings, depression, irritability
- lack of enthusiasm or energy
- loss of muscle mass, reduced ability to exercise
- weight gain, increased midsection (belly) fat, breast enlargement (gynecomastia)
- thinning hair, hair loss
For men, hormone tests can be helpful to determine if treatment is needed. If testosterone levels are low, adopting certain lifestyle changes and taking nutraceuticals can have huge benefits.
- Are supplements needed? Studies show that supplements like DHEA and Ashwaganda can boost testosterone levels. Find a trained practitioner to get proper hormone testing done so that appropriate dosages can be prescribed.
- Get your vitamin D levels checked. Some research has linked low vitamin D to low testosterone. In addition, one study involving 102 men with a 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 weightlifting and high-intensity interval training (HIIT).
- Reduce alcohol intake. The relationship between alcohol and testosterone is complex. Some research suggests that excessive alcohol consumption decreases testosterone levels. Testosterone levels may drop as quickly as 30 minutes after you drink 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 health effects of alcohol are offset by the risks.
- To support healthy testosterone levels, clean up your diet. Studies have found that regularly consuming trans fats from sources like processed foods could decrease testosterone levels. For example, one study in 209 men showed that those who consumed the highest amounts of trans fats had 15% lower levels of testosterone than those with the lowest intake. Consume a nutritious, well-rounded diet with balanced amounts of protein, good fat (including omega-3 fats found in salmon, sardines and grass-fed beef and nuts) and carbohydrates can help support healthy testosterone levels.
- Adequate sleep is important for your body to restore, recharge and repair. Chronic insomnia can affect cognitive function and mood as well as can make existing conditions worse. Research has found that long term use of pharmaceutical drugs such as benzodiazepines for insomnia are linked to memory loss and cognitive impairment (click here to read more). If you experience trouble sleeping, click here to read tips for a better sleep.
- Prioritize self-care. Anything that reduces stress can help reduce the impact of hormonal changes, such as exercise, listening to (or playing) music, deep-breathing exercises/ meditation, journal writing, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures.
If you are between the ages of 40 and 60, consider these health tests recommended by longevity experts to proactively optimize health and prevent disease.
SOURCES:
https://www.healthline.com/health/perimenopause-diet
https://www.healthline.com/nutrition/8-ways-to-boost-testosterone#get-vitamin-d
https://www.healthline.com/nutrition/foods-that-lower-testosterone#takeaway
Dr. Ardyce Yik ND 