How to increase hormone levels during menopause?

How to increase hormone levels during menopause?

Menopause leads to a natural drop in hormone levels, particularly estrogen and progesterone, which can cause symptoms such as hot flashes, mood swings, or fatigue. While this is a natural process, there are several effective and natural ways to support hormone production and alleviate these symptoms.

1. Adopt a diet rich in specific nutrients

Diet is a key lever to support your hormone levels and alleviate the discomfort associated with menopause. Certain foods contain compounds that mimic or stimulate natural hormones.

Focus on phytoestrogens

Phytoestrogens are natural plant-based compounds that mimic the effect of estrogen in the body. By regularly consuming foods rich in phytoestrogens, you can help balance your hormones naturally.

  • Flaxseeds: Rich in lignans, they promote a natural hormonal balance. Add them to your salads, smoothies, or yogurts.

  • Soy: Soy products, such as tofu, tempeh, or soy milk, are rich in isoflavones, a particularly beneficial type of phytoestrogen.

  • Red clover and hops: These plants are excellent sources of phytoestrogens and can be consumed as supplements or infusions.

  • Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that help regulate estrogen metabolism.

Favor foods rich in essential nutrients

In addition to phytoestrogens, certain nutrients directly support hormone production and help reduce menopause symptoms:

  • Vitamin B6: Supports progesterone production.
    Sources: Avocados, bananas, potatoes.

  • Zinc: Essential for hormone synthesis.
    Sources: Pumpkin seeds, nuts, seafood.

  • Vitamin E: Reduces symptoms like hot flashes.
    Sources: Almonds, avocados, sunflower seeds.

  • Omega-3 fatty acids: Improve mood and reduce inflammation.
    Sources: Fatty fish (salmon, mackerel), flaxseed oil, walnuts.

2. Take specific dietary supplements

Dietary supplements can be a practical solution to support your hormone levels, especially if your diet doesn't cover all your needs.

The most effective supplements:

  • Phytoestrogens: Supplements based on red clover, soy, or hops to compensate for the decrease in estrogen.

  • Vitamin E: Helps reduce menopause-related symptoms, such as hot flashes or skin dryness.

  • Magnesium and vitamin B6: This duo is particularly effective in reducing stress, promoting restorative sleep, and supporting hormonal balance.

  • Omega-3: Fish oil or flaxseed oil capsules improve mood, reduce inflammation, and promote cardiovascular health.

  • Maca: This adaptogenic root from South America is known for naturally stimulating hormones and boosting energy.

Precautions:

Before starting any supplement, consult a healthcare professional to determine the appropriate dose for your needs and avoid interactions with other treatments.

3. Stimulate hormone production through wellness activities

Hormone levels do not depend solely on diet. Certain practices can naturally encourage your body to produce and regulate its hormones.

Try yoga and Pilates

These gentle activities, combining breathing, stretching, and muscle strengthening, help balance the hormonal system while reducing stress.

Beneficial postures:

  • Butterfly pose (Baddha Konasana) stimulates circulation in the pelvic region.

  • Child's pose (Balasana) calms the nervous system and reduces tension.

Explore acupuncture

Acupuncture has been used for centuries to regulate hormonal imbalances. By stimulating certain energy points, it can relieve symptoms such as hot flashes or insomnia.

Practice meditation and deep breathing

Stress can disrupt hormonal balance. Dedicate 10 to 15 minutes a day to conscious breathing exercises or guided meditation to calm your mind and promote better hormone regulation.

Massages and aromatherapy

Regular massages with essential oils like clary sage or lavender can improve circulation, reduce tension, and promote hormonal balance. 

4. Maintain a stable weight and an active lifestyle

Excessive or insufficient weight can affect hormone production. Regular physical activity, combined with a healthy diet, helps maintain a stable weight and good metabolism.

Benefits of exercise:

  • Stimulates the production of endorphins, which improve mood.

  • Regulates insulin levels, thereby promoting overall hormonal balance.

  • Strengthens bone and muscle mass, essential after menopause.

Tips for an active lifestyle:

  • Alternate between moderate exercises (walking, swimming) and more intense workouts (dancing, cycling).

  • Integrate outdoor activities to benefit from the revitalizing effects of natural light.

5. Hydrate and get enough sleep

Hydration:

Skin or vaginal dryness is common during menopause due to hormonal changes. Drink enough water (1.5 to 2 liters per day) and include hydrating herbal teas like chamomile or mint.

Restorative sleep:

Sleep is essential for a good hormonal balance. If you suffer from insomnia, establish a soothing routine before bed:

  • Take a warm bath to relax your muscles.

  • Drink an herbal tea based on valerian or passionflower.

  • Turn off screens at least an hour before bedtime.

Increasing hormone levels during menopause naturally is entirely possible by combining a diet rich in phytoestrogens, suitable supplements, relaxing activities, and a balanced lifestyle. These practices not only alleviate symptoms but also contribute to better overall health.

It's important to remember that every woman experiences menopause differently. Don't hesitate to consult a healthcare professional or a naturopath to personalize your approach and meet your specific needs.

Also explore:

 

How to naturally balance estrogen and progesterone?

Where to find natural estrogen?

 

References:

  • Review of natural hormone augmentation techniques (Phytomedicine Journal, 2020).