Written by Alicia Stanton, MD, OB/GYN

June 2008 | Great Health Magazine

Don't let hormone changes ruin your life.

When menopause approaches, do hormonal changes have to ruin your life? We asked Alicia Stanton, M.D., an OB/GYN in Manchester, Conn., and chief medical officer for BodyLogicMD, a network of physicians who specialize in correcting hormonal imbalances.

Q: I’m 43, and my periods are getting heavier and less regular, I’m exhausted all the time, my moods can go from elation to despair in minutes, and I’m getting so irritable my husband is starting to lose patience. I never imagined menopause coming so soon. Is there anything I can do to get my life back?

A: More and more, I see younger patients who are experiencing early signs of menopause, some in their early- to mid-30’s, so you’re not alone. First, I want to applaud you for trying to find a solution. Your decision to take charge is the foundation for reversing your symptoms, which are signs of a hormonal imbalance that is not inevitable and can be corrected. Even if you were older, I would still tell you that debilitating symptoms don’t have to be part of the transition into and beyond menopause.

Hormones work together like a symphony. If one part is out of sync, it disrupts the harmony of the whole. Interestingly, it is the food we eat that is most likely the offending player. Ever since low-fat diets began to be recommended in the 1980s, the proportion of starchy and sugary carbohydrates in our food supply has skyrocketed, and this overabundance of unhealthy carbs has become a trigger for hormonal imbalance and premature menopausal symptoms.

When we think of a woman’s hormones, estrogen and progesterone come to mind, but the balance between these is most often disrupted by our “fight or flight” hormone, cortisol. In simple terms, here is what happens:

• Food in our diets is converted to blood sugar and then delivered to cells for energy.
• Sugary and starchy foods that are low in fiber, as well as sugary beverages, convert to blood sugar very rapidly, causing spikes and then crashes. We experience this cycle when we get an energy rush after eating candy, and then feel more tired than we did before.
• These dramatic ups and downs in blood sugar levels place stress on our bodies, triggering overproduction of cortisol. Skipping meals has a similar effect.
• When we produce cortisol, we use progesterone as a building block. When there is excessive demand for cortisol, we use up too much progesterone, creating an imbalance between progesterone and estrogen, and symptoms appear.
• Stress in life also inflates our need for cortisol and triggers the same cycle.

The key to restoring hormonal balance is keeping blood sugar levels stable. In practice, this means eating the right way, exercising and controlling day-to-day stress. The ideal diet would contain no added sugars or refined flours.

Believe me, I know this is easier said than done, and that’s why your decision to take control is so important. However, if you make the right lifestyle changes, your symptoms will gradually subside and you will become stronger for the rest of your life. If you need more help, seek out a physician who takes an integrated approach.

Hormone Balancing Basics

FOOD

• Don’t skip meals.
• Keep blood sugar levels stable by eating every three to four hours, with some lean protein each time (lean meats and fish are best; eggs are OK). Eat nonstarchy vegetables and healthy fats (olive and canola oils, no trans fats).
• Avoid foods with refined flour and added sugar. If you eat grains, have whole grains.
• For hydration, drink plenty of water and herbal teas. Avoid caffeinated drinks and sodas, even diet sodas.
• Eat fruits as treats, and choose those that grow in colder climates, such as apples, pears and berries, as these are higher in fiber and better than tropical fruits for blood sugar control.

EXERCISE

• Do at least 10 to 15 minutes of strength training two or three times per week. You can use weights or your own body weight for resistance.
• Aim to walk for 30 minutes most days of the week; or do activities that require more exertion, such as hiking or playing tennis, two or three times per week.