While getting older is truly a gift, it does come with many changes — physical, mental and emotional. I am here to tell you that we can feel great getting older; I like to call it “hormonal freedom.” When we focus on nutrition, supplements, and our daily movement and lifestyle, we really can continue to feel our best well into our years. So, let’s jump right in with what we can do, ’cause we have a lot of living to do!

Nutrition

Your body loves to be fuelled with dense nutrients. As we get older, our bodies really need nutrient-dense foods: 

Plant-based and Omega-3 fats: Our hormones, both female and male, are made from fats. This means if we want to support our hormonal system; our testosterone, estrogen, progesterone, and cortisol we need to give it a robust starting point. And that happens with fats. 

Here are some plant-based fats you can try:

• Sprinkle hemp hearts, walnuts, or sesame seeds onto your salads or soups
• Add avocado to your sandwiches
• Make a salad dressing from olive oil
• Drizzle tahini onto your rice bowls.  

If you’re looking to include more Omega-3 fats from fish to your diet, remember the acronym SMASH: sardines, mackerel, anchovies, salmon, and herring. These fish are very rich in the Omega-3 fats that are amazing not only for our hormones, but our joints, brain and heart health, skin, and mood. 

Our hormones, both female and male, are made from fats. This means if we want to support our hormonal system; our testosterone, estrogen, progesterone, and cortisol we need to give it a robust starting point. And that happens with fats. 

Protein

Yes it’s true, our hormones need protein. Proteins are the building blocks for our hormonal production. Anything goes here: beef, chicken, eggs, tofu, lentils, beans, nuts, seeds or dairy. Try to include a serving of protein with each meal and snack. 

Fruits and vegetables: As the saying goes, “eat the rainbow.” Really, that means aim for a variety of colours. Aim for diversity, eating many different kinds of produce. Our digestive system, which houses our microbiome, loves biodiversity (kind of like a forest), and in order to help our gut grow different kinds of healthy bacteria, we need to feed it a diverse group of plants. 

any fruit or vegetable is good! I actually think this is the most important thing to focus on as we age.

Some ideas to get you started: microgreens, fresh herbs, leafy greens, cruciferous vegetables, berries. 

I always say, any fruit or vegetable is good! I actually think this is the most important thing to focus on as we age. 

Fibre

Another way we support our digestive system is with fibre-rich foods: fruits, veggies, and whole grains. Try adding 1 tablespoon of Ground Flax Seeds daily. These contain Lignans, which are phytoestrogenic and support our estrogen receptors that become depleted in perimenopause. One study showed that ground flax seeds reduced daily hot flash frequency by 50%, from 7.3 hot flashes to 3.6. It also showed those who ate 1.5 tbsp of flaxseed daily for 3 months decreased their PMS symptoms. 

Supplements 

Please do not self prescribe. Always seek medical consultation before taking any new products. The following recommendations are shared for informational purposes only. 

Evening Primrose Oil (EPO): This is a plant based oil in a capsule that supports progesterone, a hormone that starts to decline in our 40’s and beyond. This oil has anti-inflammatory properties, and contains GLA (gamma-linolenic acid), which reduces cramps, headaches, PMS and helps hormonal acne. EPO taken for 6 weeks improved hot flashes. 

B Vitamins: Taking a One-a-day B Vitamin, can help our mood by supporting serotonin, dopamine and gaba production. These neurotransmitters reduce depression, anxiety and irritability. B vitamins, specifically B6, support progesterone production, a hormone that declines in our perimenopausal years. B vitamins are also essential for mitochondrial function. This is how our cells produce energy, so we can be more energized. Who doesn’t want that!

Magnesium: Magnesium is an essential mineral needed for cellular health and hormone production. It has an array of health benefits. These include calming our nervous system, supporting sleep, activating vitamin D, boosting progesterone and testosterone, and supporting our cells’ mitochondria. One capsule nightly before bed can be just the right thing. 

Movement 

Find any activity you enjoy – find a few! – and make it part of your life. There is so much research on the benefits of exercise: 

• helps maintain a healthy weight
• builds muscle mass as we age
• improves bone mineral density, which is especially important for perimenopausal women
• improves sleep quality
• reduces anxiety, depression, and fatigue. 

Exercise has also been shown to reduce the risk of breast cancer and cardiovascular episodes. Being active allows us to stay mobile as we age, and that is a key to maintaining quality of life into our older years. 

Did you know your body’s hormones cycle on a circadian rhythm?

Lifestyle support

Did you know your body’s hormones cycle on a circadian rhythm? This means our hormones will be released and fluctuate at different intervals of the day. Cortisol is highest at 8am, Melatonin peaks at 2am. Our sex hormones fluctuate from day to day. 

Here are a few examples of things you can do to support your hormones: 

• Wake up and go to bed at the same time every day
• Spend 20 minutes outside in morning light, with no sunglasses on
• Sleep in a very dark room. Consider using black out curtains 
• End your day with a 5-10 minute mindful meditation practice. There are lots of free apps you can use. Ie. Insight Timer

What I find wonderful and refreshing during this era in health and wellness is that we are openly talking about our hormones. I believe it is because we know we can feel better.  We don’t have to suffer or be miserable; we don’t have to accept what’s always been just because “that’s the way things are.”  

We can experience hormonal freedom. We can be empowered, energized, calm, joyful, playful, sensual and so much more.