The menopausal transition, which can last anywhere from 4 to 10 years, has gotten quite a bad rap and for good reason. Fluctuating hormones starting in perimenopause can cause a constellation of symptoms, leaving us frustrated and confused as we struggle with belly fat and bloat, stubborn hormonal weight gain, unpredictable mood swings, low energy, brain fog, hot flashes and bouts of insomnia - zapping our energy and our self confidence.
The solution to reducing or even eliminating these symptoms is to focus on shedding belly fat and bloat, the infamous menopausal middle. Our diets and stress levels have the biggest impact on our ability to do this. Here are 5 of my Top Dietary and Stress-Reducing Hacks for shedding that menopausal middle and feeling like yourself again:
Hydrate: flush out excess bloat, rev your metabolism and boost your energy. Aim to drink 1/2 your body weight in ounces of water/day.
Eat for your hormonal response to food: prioritize protein, healthy fats and fiber-rich fruits and veggies. Minimize refined carbs, sugar, unhealthy fats and alcohol.
Feed your gut with hormone-balancing probiotic and prebiotic-rich foods: Consider taking a probiotic supplement and digestive enzymes.
Cleanse your liver (your fat-burning and hormone-regulating organ): avoid toxins in your food and environment. Consider doing a formal detox yearly.
Nourish your hormone-balancing adrenal glands: eat 3-5 protein-rich meals throughout the day, prioritize sleep and focus on stress reduction. Take 4 deep breaths every hour to lower cortisol.
Hormones are our most powerful messengers. When they change, we need to change with them. The above tips will result in a happier, healthier, and slimmer symptom-free transition.