Navigating Perimenopause: Essential Lifestyle Changes and Chakra Balance
At Philadelphia Integrative Medicine we support men and women navigate hormonal changes of all kinds and during all phases of life – menarche / puberty, PCOS (polycystic ovarian syndrome), painful periods or dysmenorrhea, perimenopause, andropause – you name it! Principles and tips here apply to every hormonal transition, not just perimenopause.
Introduction to Perimenopause
Let’s dive into perimenopause—a pivotal phase leading up to menopause. Typically starting in your late 30s and lasting a decade or more, perimenopause is a unique journey for every woman. Symptoms like irregular periods, hot flashes, and mood swings could arise due to fluctuating estrogen and progesterone levels. Managing these changes is key to long-term well-being. In this post, we’ll explore lifestyle modifications to help you navigate this transition, with a special focus on aligning these changes with your chakras for a truly holistic approach.
Root Chakra: Foundational Health Practices
We’ll begin with the Root Chakra, which is all about grounding and stability.
Nutrition:
Prioritize Omega-3 fatty acids, a quality multivitamin, probiotics, vitamin D, and high-quality proteins.
How much protein should I eat? We recommend you eat at least 1 gram of protein per kilogram of body weight daily. If you are 150 pounds or 68 kg, that means 68 grams of protein daily. Aim for at least 20 grams at each meal.
Whole, unprocessed foods are your best friends in maintaining hormonal balance and overall health.
Hydration:
Staying hydrated is essential. Water helps manage dry skin, aids digestion, and can even help with weight management.
Aim for at least eight glasses of water a day. If plain water isn’t your thing, add lemon or cucumber for a refreshing twist.
We notice that sometimes our patients remain dehydrated despite adequate daily water. That’s where looking deeper into specialty testing can make a difference, to address inflammatory and adrenal causes for this type of dehydration.
Sacral Chakra: Hormone Balance and Lifestyle Moving on to the Sacral Chakra, which governs creativity and emotional balance:
Managing Hormone Fluctuations:
Include phytoestrogens, balanced carbs, and – yes – protein in your diet.
Reducing caffeine and alcohol can help stabilize your hormone levels and reduce anxiety.
Have you gone dry for at least a week, but ideally 2 weeks recently? This can be instructive to show you how alcohol may be affecting your gut, sleep and energy level.
Cultivating Joy and Creativity:
Engage in hobbies and activities that bring you joy and fulfillment. Whether it’s painting, gardening, or dancing, find what lights you up.
Creative outlets are powerful stress reducers and can enhance your overall well-being.
The purpose of integrative and functional medicine, the way we practice it, is to help you rediscover your health and vitality so you can find this joy again.
Solar Plexus Chakra: Gut Health and Confidence
The Solar Plexus Chakra is our center of personal power and confidence.
Gut Health Essentials:
A diverse, fiber-rich diet is key to maintaining a healthy gut.
Probiotics are wonderful for enhancing gut flora, which in turn supports hormone regulation.
At Philadelphia Integrative Medicine, we routinely test for SIBO or small intestine bacterial overgrowth, if indicated. The small intestine is located in the solar plexus area. This area is where we absorb nutrients - one of the most important ways we sustain our energy and wellbeing.
Building Confidence:
Perimenopause can challenge your confidence, but it’s important to focus on your achievements and practice positive self-talk.
Remember, you’re not alone in this journey, and there are strategies to help you overcome these challenges.
At this time of change, there may be internal patterns surfacing that are ready to be healed. If you are overly critical of yourself, this may become more noticeable. An integrative and functional medicine approach includes recommended personal changes, supplements and/or prescribed medicines to help stabilize you so you can do some of your ”internal work” and growth. This means naming negative patterns and beginning to release them.
Heart Chakra: Exercise and Emotional Wellness
The Heart Chakra is the bridge between our physical and spiritual selves.
Physical Activity:
Regular exercise is crucial. Weightlifting can improve bone density, and cardio supports heart health.
Develop a weekly exercise routine that fits your lifestyle and brings you joy.
Emotional Health:
Address emotional fluctuations by seeking support through therapy or joining support groups.
Practice self-compassion and prioritize self-care to nurture your emotional needs.
You are beautiful and worthy. Do you know and feel this every day? When you look in the mirror? There are many toxic messages we may have absorbed over the years. Time to clean house, practice self love and self acceptance and worry less about what others think.
Throat Chakra: Detoxification and Communication
The Throat Chakra is all about expression and purification.
Reducing Toxin Exposure:
Identify common environmental and dietary toxins and find ways to reduce your exposure.
Support your body’s natural detox processes with lifestyle changes and mindful eating.
Effective Communication:
Expressing your needs and feelings is vital for managing stress. Don’t hesitate to communicate openly with your healthcare providers and family.
Clear and honest communication can significantly improve your overall well-being.
Boundaries, boundaries, boundaries! Expressing these with kindness and consistency works.
Third Eye Chakra: Stress Management and Intuition
The Third Eye Chakra heightens our intuition and insight.
Stress Reduction:
Techniques like meditation, yoga, and deep-breathing exercises are incredibly beneficial for reducing stress.
Reducing stress positively impacts your hormonal balance and overall health.
Enhancing Intuition:
Listen to your body’s signals about health and well-being. Trust your intuition when making decisions about your health.
Make choices that align with your inner wisdom and comfort.
Identify and articulate how you are feeling and what ways you seek to grow. This clear seeing can help you to see how you are evolving and growing all the time – quickly moving through old barriers and moving on to the next challenge. Make sure you take a moment to appreciate all the ways you are on track and have made positive changes.
Crown Chakra: Sleep Hygiene and Social Connections
The Crown Chakra connects us to higher consciousness and awareness.
Improving Sleep:
Sleep disturbances are common during perimenopause, but there are effective habits and environmental changes you can adopt to improve sleep quality.
A good night’s sleep is essential for your health and well-being.
Keep your bedroom cool!
Need help? This area can be powerfully addressed in an integrative / functional medicine appointment!
Fostering Social Ties:
Supportive relationships are crucial during perimenopause. Engage with and build supportive networks.
Positive social connections can make this transition smoother and more fulfilling.
Giving and receiving love is why we are here.
Conclusion
In Closing, Here Are Some Key Takeaways:
Embrace nutritional adjustments, stay hydrated, and maintain a balanced diet.
Regular exercise and stress management techniques are crucial.
Foster positive social connections and communicate openly about your needs.
Remember, this is a journey of self-discovery and growth. Continue learning, experiment with these practices, and most importantly, be kind to yourself. If you have any questions or want to share your experiences, feel free to reach out. We’re all in this together, and your journey can inspire others.