In this conversation, as part of our Menopause Awareness Month series, Bahar Etminan speaks with  Zoe Bingley-Pullin, nutritionist, chef and author of "Eat Your Way to Healthy Hormones," about the critical role of nutrition in managing hormone health during perimenopause and menopause. They explore the importance of balancing sex hormones such as testosterone, oestrogen, and progesterone, discussing how fluctuations can impact sleep, weight gain, bone density, and muscle mass. The discussion also covers the critical role of sufficient protein intake, the benefits of specific nutrients like choline and flavonoids, and the role of supplements including DHEA, NMN, magnesium, and calcium. Zoe shares insights on adaptogenic herbs and the power of lifestyle changes in maintaining hormone health. 

Takeaways

• Hormone health is paramount during perimenopause and menopause, with nutrition playing a key role in supporting bodily changes.

• Balancing sex hormones such as testosterone, oestrogen, and progesterone is essential for managing symptoms like sleep disturbances, hot flushes, mood swings, and weight gain.

• Adequate protein intake is crucial, recommended at one gram per kilogram of body weight, incorporating a variety of sources in the diet.

• Key nutrients such as choline, flavonoids, and essential fats (omega-3, 6, and 9) support hormone health and cognitive function.

• Supplements like DHEA, NMN, magnesium, and calcium can aid hormone health, though professional guidance is recommended to determine appropriate dosages and types.

• Adaptogenic herbs such as ashwagandha and ginseng can help regulate hormones and manage stress effectively.

• Exercise, especially strength and weight training, benefits bone health and muscle mass, which are particularly important during perimenopause and menopause.

• Emphasising self-care and self-love is vital, as maintaining both physical and mental well-being is crucial during this significant phase.

Chapters
00:00 Introduction and Excitement about Hormone Health
02:20 The Importance of Hormone Health and the Need for More Conversation
06:28 Understanding the Impact of Nutrition on Hormone Health
13:07 Protein Intake and its Role in Hormone Health
18:16 Essential Nutrients for Hormone Health and Cognitive Function
21:33 Supplements for Hormone Health: DHEA, NMN, Magnesium, and Calcium
26:31 The Benefits of Adaptogenic Herbs for Hormone Regulation
29:44 Exercise for Bone Health and Muscle Mass During Perimenopause and Menopause
30:53 Self-Care and Self-Love: Nurturing Your Well-Being During Hormonal Changes

Watch the episode here:
https://youtu.be/u8fuvflOVLo

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