Stress Less with Sevenhills
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- September 3, 2024
Throughout our female lives, there exists an intricate and delicate dance between the various hormones at play at any given time. Whether it’s at puberty, when oestrogen makes her presence known, not yet balanced out by the presence of soothing progesterone. Or at menopause, as the ovaries retire and oestrogen slips away, leaving the ebbs and flows of the sex hormone cycle behind. Much of our female physiology is governed by the intricate balance between oestrogen and progesterone. As the levels of these two major sex hormones change at early perimenopause, we can begin to experience some emotional and physical changes associated with these shifts.
Understanding the relationship between oestrogen and progesterone, what influences this relationship, the consequence of the shifts in our hormones how to maintain as much hormonal balance through diet and behaviour as we transition through perimenopause to menopause is important in order to maintain optimal physical and mental wellbeing.
Eating a healthy balanced diet packed with fruit and veg and exercise is key to achieving this but sometimes consuming the 30 plants per week we are encouraged to do might be a little daunting. This is where supplements can help.
Stress plays a major role in the perimenopausal journey, which for many women begins in their mid-30s. Our stress hormone, cortisol can be a helpful ally but many of us rely on it far too often in our everyday lives leaving us feeling like we are continuously ‘living on the edge’. This can have a negative impact on our progesterone levels which can become depleted. This depletion which typically happens in early stages of perimenopause, can become accelerated, seeing our progesterone levels dip further and oestrogen levels become ‘chaotic’. In addition, the loss of progesterone’s calming effect on the nervous system can see an increase in anxiety, low mood and insomnia, particularly in the early stage of perimenopause.
Having said that, managing stress is a key pillar of hormonal heath at any time in a woman’s life. Not only can this create more harmony between our sex hormones, but it can also result in better sleep, blood sugar balance, mental wellbeing and metabolic health.
Here are my simple recommendations on how to support your stress management especially during perimenopause:
- A Morning Walk – as simple as this might sound, a morning walk is a powerful tool in combating stress. It helps to set your circadian rhythm, the internal body clock, which is a powerful coordinator of all of your brain hormones, sex hormones, appetite and so much more! A morning walk can help calm the fear centre in the brain whilst also helping to make you feel alert and motivated. Morning daylight increases feel good hormones serotonin and motivation hormone, dopamine. Come rain or shine…a morning walk is a daily habit that moves the needle of health in so many ways!
- Change your breakfast, change your life! How we start the day can often dictate how the rest of our day goes… and this is SO true of our breakfast. When we start the day on a sugar roller-coaster, it can see us chasing sugary snacks all day long, which is bad news for our blood sugars and our stress hormones! A smoothie is an easy way to get lots of nutrient-dense, fibre-rich foods into your day. See ‘Build A Better Smoothie’ below.
- Add in adaptogens. Adaptogens are mother nature’s natural defence to stress! Mushrooms are the perfect example of an adaptogen, continuously having to adapt to a changing environment in order to survive. When we consume mushrooms, we benefit from the incredible ability mushrooms have to adapt and survive. These Adaptogenic properties can see our nervous system shift out of fight or flight and into rest and digest. This is particularly helpful during perimenopause, when our female physiology can feel so out of our own control. A high quality Cordyceps, Lion’s Mane, shitake, Maitake or a blend or Adaptogenic mushrooms, added to your smoothies, coffee, or hot chocolate, can help sooth a stressed nervous system, lessen feelings of anxiety and improve mood. See the full range sold by Sevenhills Wholefoods
- Magnesium- rich foods. Magnesium helps to increase levels of the calming neurotransmitter GABA. As progesterone levels decline, this naturally results in lower levels of GABA. Magnesium offers a calming effect on the body by increasing GABA levels, helping to reduce anxiety and increase a sense of relaxation and calm. Chia seeds are a rich source of calming magnesium, as well as leafy greens such as spinach and kale. Sautéing your greens will help increase the bioavailability of magnesium in your greens.
Build A Better Smoothie!
Your base:
- A small ripe avocado
- Nut milk of choice (ideally a three-ingredient nut milk- nuts, water and salt! No added extras!)
- Some frozen berries – wild bilberries/blueberries/mixed red berries/blackberries
Some Green!
A handful of spinach/kale/fresh mint leaves/
Super Supps all available from Sevenhills Amazon Store
- Cacao powder
- Cordyceps/Shitake/Reishi/blend Mushroom powder
- Moringa powder
- Mixed Berry Powder
- Camu Camu/Baobab Powder
- Maca Powder
Some Fabulous Fibre
Chia Seeds (available from Sevenhills)
Prioritise Protein
- 30g of Hemp Protein Powder (available from Sevenhills)
- 2 tablespoons of Greek Yoghurt
Why not try these two smoothies for starters:
Maca Smoothie
Ready in 5 minutes
Makes 1 portion
Ingredients
● 1 tsp Sevenhills Organic Maca Powder
● 75g Frozen banana
● 1.2g Sevenhills Organic Turmeric Powder
● 180ml Almond Milk
● 1⁄2 tsp Ground ginger
● 20g Agave syrup
● A pinch of black pepper
Method
- Measure out all ingredients and add to a blender.
- Blend until it becomes a smoothie consistency.
Hemp Protein Smoothie
Ready in 5
Serves 1
Ingredients
● 20g Sevenhills Organic Hemp Protein Powder
● 150ml Almond Milk
● 100ml coconut water
● 1 banana
● 30g blueberries
● 1tsp Sevenhills Organic Chia Seeds
● 1tsp Sevenhills Organic Shelled Hemp Seeds
Method
- Measure out all ingredients and place into blender.
- Blend until smooth then pour into a glass.
- Top with Sevenhills shelled hemp seeds.
Creating a strong foundation for hormonal health is important at any age… it is never too early or too late to think about how we can support and protect our brain, bones, muscles and long-term wellbeing. Blood sugar balance, Optimal Detoxification Pathways, Soothing a Stressed Nervous System, Calming Inflammation, Restorative Sleep and Movement are all fundamental pillars of hormonal health. Small, consistent steps in the right direction will take you a long way towards optimal health!
To explore the full range of Sevenhills products visit www.sevenhillswholefoods.com or the Sevenhills store on Amazon. All varieties come in resealable, recyclable LDPE food pouches that can be recycled with bags at the supermarket.
About Pauline Cox MSc
Pauline Cox MSc is a Functional Nutritionist, columnist, best-selling and award-winning author of Hungry Woman and co-founder of low-carb and supplement specialists, Sow & Arrow.
With a passion for integrating ancient wisdom with modern medicine, Pauline has extensive knowledge in human science and alternative medicine. Having studied for her first Bachelor of Science in Anatomical Science at University of Bristol, Pauline went on to study Physiotherapy at University of West of England. Following a career in Physiotherapy, specialising in musculoskeletal pain and women’s health, Pauline went on to study for a Masters at University of Bristol in Nutrition, Physical Activity and Public Health.
Having studied for a Masters level in Integrative Medicine, Pauline is now a Fellow of the Nation Centre of Integrative Medicine.
As a speaker, author and passionate advocate for integrative medicine, Pauline enjoys translating complex science into easy to understand, practical information that empowers individuals to take their health into their own hands.
“My belief is we have the potential to adapt to our ever-changing environment, in order to thrive in our modern lifestyles by adopting strategic, nutritional and lifestyle habits by tapping into the wealth of emerging information in this field.”
As featured on This Morning, BBC Radio Scotland, BBC Radio Bristol
As featured in Hello Magazine, The Sun, Sainsbury’s Magazine, Ocado Magazine.
As Seen in The Times, The Independent, The Telegraph, The Daily Mail, Cosmopolitan, Top Sante, The Daily Express
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