Hormones, Hot Flashes and Her Holistic Health - The Ultimate Menopause Survival Guide

EPISODE 028 - Hormones, Hot Flashes and Her Holistic Health - The Ultimate Menopause Survival Guide
🔥 Hot flashes, night sweats, brain fog, and mood swings—sound familiar? If you’re navigating menopause or hormonal changes, you’re not alone!  Menopause is a transformative phase that impacts many aspects of a woman's life, and understanding it can empower women to navigate its challenges with confidence. With insights into hormonal changes, and practical tips, this episode provides valuable resources for supporting women's health during menopause naturally. 

💡 Resources Mentioned:
💧 doTERRA - https://doterra.me/4N8SYE  [This link is for all the doTERRA products mentioned in this episode. Just remove the ones you don't need from the cart.]
📚 The New Menopause by Dr. Mary Claire Haver -  https://amzn.to/3CCuu7O📚 The Galveston Diet by Dr. Mary Claire Haver -  https://amzn.to/40Vl0fL
🌞 Vitamin

How are those New Year health goals working out for you so far? Are you feeling like you need some extra support?  If so, join our February 4-Week Win Challenge!  We'll be doing the challenge as a Team so you'll get extra support and accountability. Just visit the link to get started today: https://bit.ly/Sparkling4WeekWin

We're beyond excited to invite you to become a supporter of our show! 🎧 Your support means the world to us and helps us keep the sparkle alive.

Click here to become one of our Sparkling Sponsors:
PAYPAL: https://paypal.me/SparklingLife
Or BUZZSPROUT: https://www.buzzsprout.com/2296311/support

4-Week Win!
The 4-Week Win program. Transform your health, boost energy & build powerful habits in just 4 weeks.

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Chapters

• 0:00 Understanding Hormonal Imbalance
• 1:14 Navigating Menopause and Hormone Health
• 4:59 The Science Behind Menopause Symptoms
• 7:39 Holistic Strategies for Managing Symptoms
• 11:47 Tips for Bone Health and Overall Wellness
• 12:53 Men's Hormonal Health
• 20:30 Empowerment
• 22:12 Enhancing Wellness With Holistic Health

Transcript

Hormones, Hot Flashes, and Her Health – The Ultimate Menopause Survival Guide

Are you navigating menopause, supporting someone who is, or just curious about how hormones shape our well-being? If so, you're in the right place. In this episode of the Sparkling Life Coach Podcast, we're discussing something that touches or will touch every single woman on the planet in one way or another, the complexities of hormones, the reality of hot flashes, and the overall impact on women's health. I'll share actionable tips, surprising statistics, and client stories to help you navigate this transformative stage of life with grace, knowledge, and SPARKLE. And for my male listeners, wait, don't you go anywhere. If you have women you care about in your life, you'll definitely want this information too. So, tune in for a warm, honest conversation about holistic wellness and balance. I promise you'll leave feeling more informed, empowered, and hopefully inspired.

Welcome to the Sparkling Life Coach Podcast. 

Hey, Sparkling One, welcome to the Sparkling Life Coach podcast. I'm your host Dee Diaz, a Certified Integrative Nutrition Health Coach and Essential Oil Specialist, here to help empower health-conscious individuals seeking natural holistic solutions to improve their health, manage stress and overwhelm, and boost their energy.  

Today's topic impacts millions of women worldwide. So, let's start with a little story. Meet ManDee, a 48-year-old mom of two. She's sitting at her desk working hard when suddenly she feels like she's stepped into a sauna. Her face gets red, her heart starts racing, and she's frantically searching for anything to fan herself with.

Sound familiar? Hot flashes can feel like an uninvited, unwelcome guest crashing your day. And they're just one part of the hormonal rollercoaster many women experience. So, if you've ever felt like your body's playing tricks on you, I want you to know that you're not alone. Hormones affect everything from our mood to our metabolism, sleep, and even our skin health.

Today, we're going to explore what's happening beneath the surface and how you can regain some control. Think of hormones as the body's postal service, delivering critical messages between organs. They control most major bodily functions from basic needs like hunger to complex systems like reproduction and even our emotions. But when things get out of balance, which often happens during perimenopause and menopause, the whole system can feel chaotic. Did you know that up to 85 percent of women experience hot flashes and night sweats? And for some, these episodes can last an average of seven to ten years. That's right, I said years. That's not a minor inconvenience; it's a whole decade of navigating a new normal. Let's break down the science a little bit. During menopause, the levels of estrogen and progesterone decline. These hormones are like the body's thermostat. They play a key role in regulating body temperature. When levels drop, it confuses your hypothalamus, which is the part of your brain that controls body heat.

The result? Hot flashes, night sweats, and feeling like your internal thermostat has gone completely rogue. That's not the only symptom. If you are like me, you might feel like you got off scot-free if your symptoms didn't include hot flashes. But did you know, according to Dr. Mary Claire Haver, author of the book, The New Menopause, there are over 70 different symptoms that can be related back to menopause? Women may also experience mental fog and cognitive issues, gut changes, weight gain, vertigo, hair changes including thinning and texture, heart palpitations, they may feel anxiety, depression, and chronic stress. Autoimmune disease symptoms may flare up. Asthma may flare up. Musculoskeletal issues such as muscle weakness and frozen shoulder may start bothering you. You may notice dry skin or itching sensations under the skin. Dry mouth and eyes. There may be sexual dysfunction or low libido. You might be having recurring UTIs, you may have sleep issues and disturbances, increased sleep apnea and so much more. I remember one of my clients, ManDee.

Actually, you're going to hear me talk a lot about ManDee on this podcast because ManDee is my avatar. She's an amalgamation of all my clients. So don't worry, I'm not breaking any HIPAA laws. So anyway, ManDee would wake up drenched in sweat, struggling with restless nights, anxiety, and low energy.

She said it's like my body forgot how to rest. Together, we worked on holistic strategies that helped her reclaim her nights and feel more comfortable in her own skin, more like herself again. So here are five tips that may help you too. Tip number one is to layer your bedding. Keep light, breathable layers on your bed for easy adjustments during hot flashes.

This is especially important if you share your bed with someone. You want to be able to quickly make changes if needed without disturbing your bedmate. Tip number two is to eat cooling foods like cucumbers, watermelon, and leafy greens because they can help regulate your temperature and support hydration. I also encourage the women I work with to consider supplementing with electrolytes. Electrolytes are essential minerals in your body that carry an electrical charge.

They're in your blood, sweat, and urine, and include things like sodium, potassium, calcium, and magnesium. They affect how your body functions in many ways, including how much water is in your body and the pH levels in your blood. They're so important for keeping you hydrated, for nerve and muscle function, and for other bodily processes. My favorite electrolyte supplement is called ReCharge and I'll put my affiliate link in the show notes if you want to try it.

Tip number three is to use your Certified Pure, Tested Grade essential oils. Lavender and Peppermint essential oils are great go-to oils to help cool and relax the body. A drop of lavender on your wrist or pillow can work wonders for relaxation and a drop of Peppermint for cooling. You can even place a few drops of peppermint essential oil in a small spritz bottle and top it with witch hazel so you can carry it with you in your pocket or purse for those times when you feel overheated.

I also love the Clary Calm Essential Oil Blend, which is fantastic for balancing emotions and for hot flash relief. It's a natural way to help you find balance and regain composure with its beautiful calming aroma that'll help you stay centered when life derails your day. And it comes in a convenient roller bottle, making it easy to use anytime, anywhere.

Just rub it on the back of the neck, the temples, the wrists, or the bottoms of the feet. And then as part of your monthly cyclical self-care ritual, you can also apply it on the lower abdomen and use it with a heating pad. Tip number four is to incorporate phytoestrogens.

Phytoestrogens are beneficial because they help support estrogen levels and hormone balance naturally and can help minimize unwanted symptoms associated with PMS and menopause. And so, I use doTERRA's phytoestrogen essential complex, which contains plant phytoestrogens and whole food extracts that support hormone balance gently and naturally. It also includes flaxseed lignans to help with metabolism and antioxidants for overall health. This can help reduce discomfort associated with PMS and menopause and support bone, heart, and breast tissue health.

It's a natural plant-based way to support hormone balance, metabolism, and long-term health. Pre and perimenopausal women can take one to two capsules daily with food. Postmenopausal women would take two capsules daily, or as directed by a healthcare professional for optimal wellness.  

Tip number five is to get bone nutrient support. Estrogen decline affects bone health. That's why women are four times more likely than men to develop osteoporosis.

So, it's important to ensure you're getting enough calcium, magnesium, and Vitamin D intake, which are crucial for bone health. So, I use doTERRA's Bone Nutrient Essential Complex, which provides the essential vitamins and minerals to help develop and maintain healthy bone mass and density. It provides 100 percent of the recommended daily amount of calcium and magnesium, and it also contains Vitamin C, D2, and D3, and other trace minerals that support healthy bone density. Teens, adult women, and men can take four capsules daily with food. And I have a bonus tip number six.

This one is for my male listener. Big kudos to you if you're still listening in. Okay, so did you know that men can experience hormonal imbalances too? Of course, these imbalances can occur at any age, but they become more common as men age. Low testosterone levels can cause mood swings, fatigue, a decline in libido, erectile dysfunction, weight gain, muscle loss, and even brain fog.

Your healthcare professional, especially one with a specialty in Endocrinology, can help you determine if you have low testosterone and recommend the best treatment for you. And in the meantime, you may find that the Phytoestrogen and Bone Nutrient Complex can support you as well. 

As I mentioned, hormonal health goes way beyond just hot flashes. It impacts your mental clarity, energy levels, and even bone health. For example, as estrogen levels decline, as I mentioned, it can lead to a loss of bone density. So, here are 15 ways you can protect your bones and overall health. 

The first way is strength training.  If you participate in strength training and or wear a weighted vest to help build muscle, that would be very supportive. Even 15 minutes, three times a week, can make a big difference. 

The second way to protect your overall health and bone health would be by taking Calcium as well as eating foods like broccoli, tofu, kale, collard greens, chia seeds, Parmesan and other sources of calcium.

The third way to protect your bones is by taking Vitamin D. So, you'll definitely want to consider supplementing with a Vitamin D supplement. According to Dr. Mary Claire Haver, it's important to supplement with 4, 000 IUs, that's international units, of Vitamin D daily. Also incorporating foods like salmon and other fatty fish, egg yolks, liver, fortified almond milk, and broccoli will also help with this. 

The fourth way to protect your overall health is by taking a creatine supplement. This supplies energy to your muscles and may also promote brain health. 

The fifth way would be to support your liver and thyroid. Your liver is crucial for hormone metabolism. Incorporating Certified Pure Tested Grade Lemon essential oil in water daily can be very beneficial to support your liver. Habits are critically important for a healthy thyroid, so be sure to check your nutrition, your stress level, and your water supply. You can also combine 10 drops each of Certified Pure Tested Grade essential oils of Clove, Myrrh, Frankincense, and Lemongrass with a carrier oil like fractionated coconut oil and apply this blend to your thyroid area three times per day in order to help support it.  

The sixth way is to make sure that you're supporting your adrenals Applying Certified Pure Tested Grade Magnolia Essential Oil to the adrenal area twice daily can help with stress management and overall hormonal balance. Your adrenal glands are located on top of each kidney in the upper abdomen. Additionally, you may want to consider two capsules of the Mito2Max supplement twice daily. 

Now, nutritionally, you can support yourself by eating enough protein, at least 100 or more grams daily. 

The eighth way would be to check your fiber intake. 25 grams daily would be great, and you can get that from foods like avocado, chickpeas, and cruciferous veggies, or taking a fiber supplement. 

Also, nuts and seeds, raw and roasted, are also great for hormonal support. 

And kimchi and probiotics are great for gut health. 

Also, you want to make sure that you're reducing added sugars. 

And you want to limit alcohol consumption. 

And then just a few changes in your lifestyle could include keeping your room cool for better sleep.

And also have a mindfulness and or meditation practice.  Managing stress is key. High levels of the stress hormone cortisol can further disrupt your hormonal balance. So, let's de-escalate stress with guided meditation, mindful practices, or as I mentioned, using the Clary Calm Essential Oil Blend for balance can be beneficial. And it smells divine. It's one I use daily as a personal scent. 

And last but not least, I'm going to encourage you to read Dr. Haver's book, The New Menopause. I'll leave the link in the show notes for you, as it'll give you more resources, including where to obtain a listing of different clinicians that specialize in this, as well as comprehensive information to help you navigate menopause. 

Of course, your first step should always be to consult with your physician or an alternative healthcare provider before modifying your diet using any new product, drug, supplement, or starting a new exercise regimen, right? 

Remember Sparkling One, we're all bio-individuals. It's about creating a toolkit that works for you. What helps one person might not help another. So be open to trying different things and seeing what resonates best with your body. 

So, Sparkling One, for too long menopause has been stigmatized. Some may view menopause negatively, associating it with a decline in attractiveness and vitality. This needs to end. It's time to shift the narrative.

Women have been suffering for too long without care. Instead of seeing these changes as a loss, let's view them as a transition into a new, empowered phase of life. By taking charge of your health, you can feel stronger, more vibrant, and confident in your body. This is your chance to listen to your body and nurture it in ways you never have before.

Every challenge is an opportunity to grow, and every hot flash is a reminder of the strength that's carried you through all of life's seasons. Thank you for joining me today on the Sparkling Life Coach Podcast. If you found value in today's episode, please subscribe and share it with a friend, and don't forget to check the show notes for resources and links to all the products discussed in this episode, including the Recharge Electrolytes and doTERRA's Women's Health Kit, which includes the Phytoestrogen Complex, the Bone Nutrients support, and the ClaryCalm essential oil blend.

You'll also find links to Dr. Mary Clare Haver's books, The Galveston Diet and The New Menopause in the show notes. And let's keep the conversation going. I'd love to hear your experiences and suggestions. Leave us an audio message at fanlist.com/SparklingLifeCoach or email us at Podcast@sparklinglifecoach.com. 

Would you like personalized, holistic health support? Then schedule your free wellness consultation at Calendly.com/SparklingLifeCoach. Remember, your life should sparkle. It should be exhilarating, energized, and filled with that effervescent sizzle that propels you through a brilliant, vivacious life, and we can increase the sparkle in your life through integrative nutrition, holistic health and wellness coaching, and essential oils.

Until next time, Sparkle On, and Don't Forget to Sprinkle a Little Sparkle Everywhere You Go. Ciao!