Your biggest hormonal blindspot is
Melatonin
During perimenopause, the transition leading up to menopause, women experience significant hormonal fluctuations that can affect weight and sleep patterns. Estrogen and progesterone, two key hormones, begin to decline unevenly. Estrogen levels can drop sharply or rise sporadically, while progesterone declines more steadily. This imbalance can lead to weight gain, particularly around the abdomen, and increased anxiety or mood swings. Lower estrogen levels can also reduce insulin sensitivity, potentially causing more pronounced blood sugar fluctuations and increased cravings, complicating weight management efforts.
These hormonal shifts directly impact sleep quality as well. Progesterone, known for its calming effects, decreases and can lead to increased anxiety, while estrogen fluctuations may cause hot flashes and night sweats, making restful sleep difficult to achieve. Lower melatonin production due to aging may further compound sleep disturbances, reducing the quality and duration of sleep. Poor sleep quality can exacerbate hormonal imbalances and stress, ultimately creating a cycle that impacts metabolism and overall energy levels, making weight loss even more challenging.
Your personalised action plan for
Better Sleep
1. Nutrition Guidelines:
Balanced Diet: Focus on whole foods like lean proteins (chicken, fish, eggs, legumes), whole grains (quinoa, brown rice, oats), healthy fats (avocado, nuts, olive oil), and plenty of vegetables and fruits.
Meal Timing: Aim for smaller, frequent meals to stabilize blood sugar levels and prevent energy slumps.
Protein-Rich Snacks: Include protein-rich snacks like Greek yogurt, cottage cheese, or hummus to maintain energy levels and reduce sugar cravings.
2. Sleep Optimization:
Consistent Schedule: Go to bed and wake up at the same time daily, even on weekends. This consistency helps regulate your body’s internal clock.
Relaxation Routine: Establish a calming pre-sleep routine. Try meditation, deep breathing exercises, or a warm bath before bed to ease anxiety.
Sleep Environment: Keep your bedroom cool, dark, and quiet. Consider blackout curtains and white noise if needed.
3. Physical Activity:
Strength Training: Incorporate weightlifting or resistance bands 2-3 times per week to maintain muscle mass and improve metabolism.
Low-Impact Cardio: Engage in low-impact cardio like walking, swimming, or cycling. Aim for at least 150 minutes per week to boost energy and mood.
Stretching & Yoga: Gentle stretching or yoga can help alleviate stress and promote better sleep quality.
4. Stress Management:
Mindfulness Practices: Dedicate 10 minutes daily to mindfulness meditation or guided breathing to help reduce anxiety.
Creative Outlets: Engage in a hobby or creative outlet that you enjoy, like painting or journaling.
6. Support & Monitoring:
Social Support: Seek out a support network, whether a coach, friends, or an online community, to share successes and challenges.
